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What is your trainer program?

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Road Cycling “It is by riding a bicycle that you learn the contours of a country best, since you have to sweat up the hills and coast down them. Thus you remember them as they actually are, while in a motor car only a high hill impresses you, and you have no such accurate remembrance of country you have driven through as you gain by riding a bicycle.” -- Ernest Hemingway

What is your trainer program?

Old 11-23-14, 06:11 PM
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whitemax
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What is your trainer program?

Got cold early this year in N.C. It's the trainer for me. What are folks doing, how long, what gear/cadence, what percentage of max heart rate. Any bother with intervals?
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Old 11-23-14, 08:11 PM
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RJM
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I'm following Sufferfest's Novice Road plan. It isn't all that easy when you actually follow the cues from the videos. Sportive training plans
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Old 11-23-14, 08:17 PM
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CharlyAlfaRomeo
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North Carolina? Cold?

HTFU
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Old 11-23-14, 08:44 PM
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Trainerroad along with Sufferfest videos. Makes an hour go by pretty quick.
Power Based Indoor Cycling Training Software - TrainerRoad
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Old 11-23-14, 10:42 PM
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Up North
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Net flicks pedal till the movies over 40-50 miles per movie.
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Old 11-23-14, 11:50 PM
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I'll probably have 3 hard days per week on the "drainer" unless there's a gem of a day where I can get outside for more than a few miles in this postcard-worthy winter wonderland of a town.

One of those will be repeats of 1 to 4 minutes at high intensity with pretty much equal recoveries (easy to moderate spinning) after the shorter reps and 2-ish min. easy after the 4 min. reps.

Another hard day will be longer FTP types of reps like 3-5 x 15 min. or 2-3 x 20 min. with 4-5 min. easy between reps. I don't bother with watts or HR but have a really good handle on what gearing, resistance on the resistance bar, tire pressure and cadence I need to get the desired workout.

Another will be a pretty strong continuous effort of 90-180 min.

Other days real easy.

When I do get outside on some of the "nice" days where it's in the mid-20s or above, I'll probably try to throw in a few grunts up one of the 13%-15% hills that are within a couple of miles of my digs. Those always seem to heat you up - or at least make you forget the cold temporarily.
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Old 11-24-14, 01:47 AM
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When I used to ride the trainer quite regularly ... when I lived in Canada ... before I moved to Australia ...

I used to do "commercial intervals".

Pick a 30 or 60 minute show that you like.
Warm up during the intro to the show.
Ride as hard as you can during the commercial break.
Slow down and catch your breath while watching the show.
Next commercial comes on ... ride as hard as you can for the duration of the commercial break.

And repeat until the end of the show.

Your 30-60 minutes on the trainer will go by in no time.

You'll also discover just how long the commercial breaks are!!
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Old 11-24-14, 06:16 AM
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rangerdavid
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Originally Posted by CharlyAlfaRomeo View Post
North Carolina? Cold?

HTFU

it was 6 here overnight. that's chilly for the South.
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Old 11-24-14, 06:18 AM
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Sufferfest Intermediate Plan. The the Tour of Sufferlandria in January. really kicks the indoor season in the butt. All the sufferfest videos are on Trainer Road. The music is excellent and the video is great.
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Old 11-24-14, 08:16 AM
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TrainerRoad workouts with a Kickr Trainer. Automatically adjusts the resistance so you're putting out the exact target wattage no matter what. No cheating and pure pain.

Started that last winter and it was the absolute best thing I've ever done for cycling fitness. No more constantly checking interval power to make sure you're hitting target zones or keeping track of time/laps, etc. You open a workout (or create a custom one) and start pedaling.

One thing I noticed is how honest it keeps you during workouts. Before with a Powertap, when doing ZeCanon intervals I would always slightly taper off on the 3rd and 4th one, and come back on the last one. With the Kickr, say you build a workout with 6 x 5 minute intervals at 108% FTP, with 60 seconds of rest between each that's exactly what you get. There's no cheating or worrying about hitting the target power, because no matter how fast you pedal it constantly adjusts the resistance and forces you to produce that wattage. In other words it makes you hurt.
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Old 11-24-14, 08:47 AM
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CharlyAlfaRomeo
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Originally Posted by rangerdavid View Post
it was 6 here overnight. that's chilly for the South.
Fair enough but I'm Canadian eh so you'll get no sympathy from me!!! I'll be riding outside when that's the daytime high, but that's pretty much my limit these days.
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Old 11-24-14, 11:01 PM
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What is the training for anyways?
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Old 11-25-14, 12:02 AM
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I listen to music and watch my form in the window reflection.

2 hr workout:
5 mile warmup at 150 watts,
alternating song intervals: 1 song 300 watts, 1 song 200 watts until HR drops back to 125 bpm. I'll do this for about an hour or until HR doesn't come back down below 135.
30-60 minutes constant at 250 watts,
cool down 100 watts 5 minutes.

Easy days: 150 - 200 watts constant for 90 - 120 minutes.

Thinking of getting some rollers.
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