Indoor Trainer Questions
 

Hello All,

i just got a CycleOps fluid trainer that i've been riding for the past few weeks. 3 times a week just something to get me used to being on the saddle after too much time off. i used to commute to work on a bike but i've changed from a very physical job to a desk job and i'm trying to regain some semblance of shape that isn't round.

to keep some sort of track of what i'm doing, i've placed my speed sensor and magnet on my back wheel so that it keeps my cycle computer on and will display how long i've ridden for and my cadence. I'm trying to build up to riding a half century this year (it will be my longest ride when i do it) and also prepare for some slower (group d) rides with my LBS.
my question is this:
my cycle computer tells me my cadence and speed which of course is affected by the gear that i'm in. (I'm a clyde if that means anything) should i be working towards the length of time that i can continue to sustain X Speed on the trainer or should i be working towards maintaining a certain cadence for X time so that i can make my goals.

i understand there will be hills and and wind and other things that may affect my half century adversely but those are things that i will deal with in the spring.

any tips are appreciated.

thanks

If you are working up to a half century, I think time in the saddle is the most important metric.

An interesting thing to do is to get into a low gear and then spin the bike up to where you start bouncing. Back off the cadence until you just barely don't bounce. Maintain that cadence until your legs won't do it anymore. A half hour steady at say, 105-120 cadence is good. If you're breathing hard, choose a lower gear until you aren't. Or if you still are, just keep practicing. It'll come. Pedal fast with a layer of air between the sole of your foot and the shoe's insole. This is all assuming you ride clipless or with toe clips. If you don't, forget it. Otherwise, do this drill at least once a week.