Thinking Of Using A Trainer In Off Season
#1
Senior Member
Thread Starter
Join Date: Jul 2004
Location: northern michigan
Posts: 13,283
Bikes: '77 Colnago Super, '76 Fuji The Finest, '88 Cannondale Criterium, '86 Trek 760, '87 Miyata 712
Mentioned: 19 Post(s)
Tagged: 0 Thread(s)
Quoted: 652 Post(s)
Liked 548 Times
in
297 Posts
Thinking Of Using A Trainer In Off Season
I'm trying to minimize the loss of cycling gains made over this summer. This has been an excellent summer but our 6mos of Michigan weather gradually takes the biking urges away as I give way to hunting season.
How much of this conditioning can be maintained through the winter by using a roller trainer and my beloved Trek 460? I cant stomach getting on a fitness center stat bike. No way, aint gonna do it.
My aim is to continue the fight over weight gain and roll out in the spring in decent shape. Any thoughts from the experienced?
Current stats: I'm 53, 5'9, 178lbs. My only steady conditioning in winter is being a wrestling coach (problem is, I just eat more than I should during the winters).
How much of this conditioning can be maintained through the winter by using a roller trainer and my beloved Trek 460? I cant stomach getting on a fitness center stat bike. No way, aint gonna do it.
My aim is to continue the fight over weight gain and roll out in the spring in decent shape. Any thoughts from the experienced?
Current stats: I'm 53, 5'9, 178lbs. My only steady conditioning in winter is being a wrestling coach (problem is, I just eat more than I should during the winters).
#3
Senior Member
Join Date: Oct 2005
Posts: 14,277
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 3 Times
in
3 Posts
Endurance training on a trainer is about as exciting as watching paint dry. I would assume it would be a bit more interesting on rollers.
I find it more useful for intervals and what not. Shorter efforts.
However, the more options you have during winter the better off you will be but it really varies person to person on how effective it is.
In Colorado I rarely miss riding time in winter. It is more useful for the occasional storm or when the days aren't long enough and I have commitments. I found it very useful for when my youngest son was born in Feb.
I find it more useful for intervals and what not. Shorter efforts.
However, the more options you have during winter the better off you will be but it really varies person to person on how effective it is.
In Colorado I rarely miss riding time in winter. It is more useful for the occasional storm or when the days aren't long enough and I have commitments. I found it very useful for when my youngest son was born in Feb.
#4
Senior Member
Thread Starter
Join Date: Jul 2004
Location: northern michigan
Posts: 13,283
Bikes: '77 Colnago Super, '76 Fuji The Finest, '88 Cannondale Criterium, '86 Trek 760, '87 Miyata 712
Mentioned: 19 Post(s)
Tagged: 0 Thread(s)
Quoted: 652 Post(s)
Liked 548 Times
in
297 Posts
Endurance training on a trainer is about as exciting as watching paint dry. I would assume it would be a bit more interesting on rollers.
I find it more useful for intervals and what not. Shorter efforts.
However, the more options you have during winter the better off you will be but it really varies person to person on how effective it is.
In Colorado I rarely miss riding time in winter. It is more useful for the occasional storm or when the days aren't long enough and I have commitments. I found it very useful for when my youngest son was born in Feb.
I find it more useful for intervals and what not. Shorter efforts.
However, the more options you have during winter the better off you will be but it really varies person to person on how effective it is.
In Colorado I rarely miss riding time in winter. It is more useful for the occasional storm or when the days aren't long enough and I have commitments. I found it very useful for when my youngest son was born in Feb.
This is why I ask about indoor training. At least my butt and upperbody will stay in tune with saddle time.
#5
In Real Life
Join Date: Jan 2003
Location: Down under down under
Posts: 52,138
Bikes: Lots
Mentioned: 141 Post(s)
Tagged: 0 Thread(s)
Quoted: 3201 Post(s)
Liked 548 Times
in
315 Posts
I've been using a trainer for years for winter riding ... but I also ride outside as often as possible. It's easier to ride outside now that I live in Australia, but I used to do it in Manitoba and Alberta too.
When I lived in Manitoba, I commuted by bicycle year round, rode outside on most weekends, and then rode the trainer for an hour or so in the evenings during the winter.
Winter is also a good time to cross train ... to take up snowshoeing, cross country skiing, weightlifting, yoga, etc. etc.
When I lived in Manitoba, I commuted by bicycle year round, rode outside on most weekends, and then rode the trainer for an hour or so in the evenings during the winter.
Winter is also a good time to cross train ... to take up snowshoeing, cross country skiing, weightlifting, yoga, etc. etc.
__________________
Rowan
My fave photo threads on BF
Century A Month Facebook Group
Machka's Website
Photo Gallery
Rowan
My fave photo threads on BF
Century A Month Facebook Group
Machka's Website
Photo Gallery
#6
Senior Member
I kind of thought that watching paint dry was more exciting. I ride a spin bike at the gym (I like the feel of the fly wheel) and read magazines to keep from terminal boredom.
#7
Senior Member
Thread Starter
Join Date: Jul 2004
Location: northern michigan
Posts: 13,283
Bikes: '77 Colnago Super, '76 Fuji The Finest, '88 Cannondale Criterium, '86 Trek 760, '87 Miyata 712
Mentioned: 19 Post(s)
Tagged: 0 Thread(s)
Quoted: 652 Post(s)
Liked 548 Times
in
297 Posts
I've been using a trainer for years for winter riding ... but I also ride outside as often as possible. It's easier to ride outside now that I live in Australia, but I used to do it in Manitoba and Alberta too.
When I lived in Manitoba, I commuted by bicycle year round, rode outside on most weekends, and then rode the trainer for an hour or so in the evenings during the winter.
Winter is also a good time to cross train ... to take up snowshoeing, cross country skiing, weightlifting, yoga, etc. etc.
When I lived in Manitoba, I commuted by bicycle year round, rode outside on most weekends, and then rode the trainer for an hour or so in the evenings during the winter.
Winter is also a good time to cross train ... to take up snowshoeing, cross country skiing, weightlifting, yoga, etc. etc.
But I want to stay in biking shape. I know all about cross training........but if I dont ride my bike the springtime results are glaringly obvious.
#8
Senior Member
Join Date: Oct 2005
Posts: 14,277
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 3 Times
in
3 Posts
Stick your trainer in front of a tv, pop in a movie, and go at it. I have friends in Minnesota who do just that.
I'm spoiled.
You could try spin classes as well. If you find a good one they can kick your arse and the scenery can be quite nice.
I'm spoiled.
You could try spin classes as well. If you find a good one they can kick your arse and the scenery can be quite nice.
#9
Senior Member
Join Date: Jun 2008
Location: Vancouver, BC
Posts: 9,201
Mentioned: 11 Post(s)
Tagged: 0 Thread(s)
Quoted: 1186 Post(s)
Liked 289 Times
in
177 Posts
Wrestling, weight training, wrestling, running stairs and hallways, wrestling, getting beat up by veteran wrestlers, wrestling.
But I want to stay in biking shape. I know all about cross training........but if I dont ride my bike the springtime results are glaringly obvious.
But I want to stay in biking shape. I know all about cross training........but if I dont ride my bike the springtime results are glaringly obvious.
Here's a quote from Andy Coggan on how he maintained fitness in the winter:
"Seriously, the best season I've had in recent years followed a winter during which I did the following '90/90'90' workout 3 d/wk:
5 min w/u
20 min @ 275 W
5 min easy
5 min @ 325 W
2.5 min easy
5 min @ 325 W
2.5 min easy
0.5 min at 500 W
2 min easy
0.5 min at 500 W
2 min easy
0.5 min at 500 W
2 min easy
0.5 min at 500 W
2.5 min easy
5 min warm-down
The '90/90/90' refers to the fact that (almost by chance) the powers used were about 90% of the best that I could produce for that duration when at peak fitness. That made the session challenging enough that I didn't lose too much fitness over the winter, but not so hard that I ever dreaded the workout or burned out from doing it."
#10
Senior Member
Thread Starter
Join Date: Jul 2004
Location: northern michigan
Posts: 13,283
Bikes: '77 Colnago Super, '76 Fuji The Finest, '88 Cannondale Criterium, '86 Trek 760, '87 Miyata 712
Mentioned: 19 Post(s)
Tagged: 0 Thread(s)
Quoted: 652 Post(s)
Liked 548 Times
in
297 Posts
Those all sound pretty anaerobic. If you have cross country skiing available I'd don't think you'd lose much. I use a trainer on days when it's too rainy but only ending up using it about 10 times in the winter. I could get used to it if I had to.
Here's a quote from Andy Coggan on how he maintained fitness in the winter:
"Seriously, the best season I've had in recent years followed a winter during which I did the following '90/90'90' workout 3 d/wk:
5 min w/u
20 min @ 275 W
5 min easy
5 min @ 325 W
2.5 min easy
5 min @ 325 W
2.5 min easy
0.5 min at 500 W
2 min easy
0.5 min at 500 W
2 min easy
0.5 min at 500 W
2 min easy
0.5 min at 500 W
2.5 min easy
5 min warm-down
The '90/90/90' refers to the fact that (almost by chance) the powers used were about 90% of the best that I could produce for that duration when at peak fitness. That made the session challenging enough that I didn't lose too much fitness over the winter, but not so hard that I ever dreaded the workout or burned out from doing it."
Here's a quote from Andy Coggan on how he maintained fitness in the winter:
"Seriously, the best season I've had in recent years followed a winter during which I did the following '90/90'90' workout 3 d/wk:
5 min w/u
20 min @ 275 W
5 min easy
5 min @ 325 W
2.5 min easy
5 min @ 325 W
2.5 min easy
0.5 min at 500 W
2 min easy
0.5 min at 500 W
2 min easy
0.5 min at 500 W
2 min easy
0.5 min at 500 W
2.5 min easy
5 min warm-down
The '90/90/90' refers to the fact that (almost by chance) the powers used were about 90% of the best that I could produce for that duration when at peak fitness. That made the session challenging enough that I didn't lose too much fitness over the winter, but not so hard that I ever dreaded the workout or burned out from doing it."
What I'm really wanting to know is if I can stay in cycling shape to any degree using my road bike on rollers in the house when there is 4ft of snow outside

I hate going out for that first ride and feeling like junk because the triceps, neck, rhomboids and not to mention legs, hips and back are all hurting at the 10mi mark. And yes, the added activity to help with weight loss.
Wrestling works wonders for weight loss (cutting weight is our game remember) if I exercise my push-aways.
I'm most likely not going to measure wattage but thanx for posting the workout...it is appreciated.
#11
Junior Member
Join Date: Jul 2011
Location: Happy Valley, Pennsylvania
Posts: 14
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Trainers are definitely worth it! They provide the exercise you need during the winter months, when it's to cold to ride outside. Even if it's a nice day outside, I still find myself sometimes riding my trainer.
#12
In Real Life
Join Date: Jan 2003
Location: Down under down under
Posts: 52,138
Bikes: Lots
Mentioned: 141 Post(s)
Tagged: 0 Thread(s)
Quoted: 3201 Post(s)
Liked 548 Times
in
315 Posts
What I'm really wanting to know is if I can stay in cycling shape to any degree using my road bike on rollers in the house when there is 4ft of snow outside 
I hate going out for that first ride and feeling like junk because the triceps, neck, rhomboids and not to mention legs, hips and back are all hurting at the 10mi mark. And yes, the added activity to help with weight loss.

I hate going out for that first ride and feeling like junk because the triceps, neck, rhomboids and not to mention legs, hips and back are all hurting at the 10mi mark. And yes, the added activity to help with weight loss.
Another thing that helps is joining a good spinning class. There are some that aren't so good, so that can be a bit of trial and error, but if you find a good one, you can get a really good workout a couple times a week.
I rode a 200K early one April in BC, and from January to the end of March, most of my cycling was on my trainer and in a twice-a-week spinning class.
I've used my trainer on summer days too, when it was pouring buckets outside and I really didn't feel like going out.
__________________
Rowan
My fave photo threads on BF
Century A Month Facebook Group
Machka's Website
Photo Gallery
Rowan
My fave photo threads on BF
Century A Month Facebook Group
Machka's Website
Photo Gallery
#13
Member
Join Date: May 2009
Location: Seattle, WA
Posts: 26
Bikes: Felt F75, custom fixed gear
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
I love my trainer. I do interval stuff as well. Endurance training definitely sucks. When the season is approaching I also like to do one legged intervals to really improve before I start riding for real. Riding with one leg is way different than riding with both legs and makes you focus on the up-stroke which a lot of riders don't normally do. Try it out, see what you think.
#14
just another gosling
Join Date: Feb 2007
Location: Everett, WA
Posts: 18,787
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Mentioned: 113 Post(s)
Tagged: 0 Thread(s)
Quoted: 3531 Post(s)
Liked 1,526 Times
in
1,112 Posts
I use rollers all winter, only riding outside one day/week. One winter I didn't train all winter, only starting in February. That was a horrible summer. I couldn't do anything. So I never did that again. I use a periodized program that takes me from October to April when I can start riding outside after work again. I do a lot of pedaling drills on my rollers - high cadence, one legged pedaling, 50-70 cadence high effort work, stuff like that. I try to do stuff that's really hard to do outside, like those pedaling drills, and spending a continuous hour at 70 cadence in zone 3. You just can't do that outside.
I normally don't do ordinary intervals on the rollers in winter. Winter is for base. Intervals ramp up fitness very quickly, so there's really no reason to do them in winter unless you are racing seriously in February. Though when I go out on my once/week winter rides, I do a lot of hills and a fair bit of sub-LT work. I've found it important to keep that up all winter, at least 1/2 hour sub-LT total/week. If it were snowy in winter where I live, I'd have to do that on the rollers. No big deal.
I'd go nuts riding a trainer all winter. Rollers make it interesting enough, so that if I make the sessions tough enough, I don't get bored. It's hard to be bored when you're hurting. I don't do much long endurance riding on the rollers. It's just not fun for me. I know people do ride centuries on their rollers in the winter, but not this kid. I'd have to be getting paid.
I normally don't do ordinary intervals on the rollers in winter. Winter is for base. Intervals ramp up fitness very quickly, so there's really no reason to do them in winter unless you are racing seriously in February. Though when I go out on my once/week winter rides, I do a lot of hills and a fair bit of sub-LT work. I've found it important to keep that up all winter, at least 1/2 hour sub-LT total/week. If it were snowy in winter where I live, I'd have to do that on the rollers. No big deal.
I'd go nuts riding a trainer all winter. Rollers make it interesting enough, so that if I make the sessions tough enough, I don't get bored. It's hard to be bored when you're hurting. I don't do much long endurance riding on the rollers. It's just not fun for me. I know people do ride centuries on their rollers in the winter, but not this kid. I'd have to be getting paid.
#16
Senior Member
Thread Starter
Join Date: Jul 2004
Location: northern michigan
Posts: 13,283
Bikes: '77 Colnago Super, '76 Fuji The Finest, '88 Cannondale Criterium, '86 Trek 760, '87 Miyata 712
Mentioned: 19 Post(s)
Tagged: 0 Thread(s)
Quoted: 652 Post(s)
Liked 548 Times
in
297 Posts
I use rollers all winter, only riding outside one day/week. One winter I didn't train all winter, only starting in February. That was a horrible summer. I couldn't do anything. So I never did that again. I use a periodized program that takes me from October to April when I can start riding outside after work again. I do a lot of pedaling drills on my rollers - high cadence, one legged pedaling, 50-70 cadence high effort work, stuff like that. I try to do stuff that's really hard to do outside, like those pedaling drills, and spending a continuous hour at 70 cadence in zone 3. You just can't do that outside.
I normally don't do ordinary intervals on the rollers in winter. Winter is for base. Intervals ramp up fitness very quickly, so there's really no reason to do them in winter unless you are racing seriously in February. Though when I go out on my once/week winter rides, I do a lot of hills and a fair bit of sub-LT work. I've found it important to keep that up all winter, at least 1/2 hour sub-LT total/week. If it were snowy in winter where I live, I'd have to do that on the rollers. No big deal.
I'd go nuts riding a trainer all winter. Rollers make it interesting enough, so that if I make the sessions tough enough, I don't get bored. It's hard to be bored when you're hurting. I don't do much long endurance riding on the rollers. It's just not fun for me. I know people do ride centuries on their rollers in the winter, but not this kid. I'd have to be getting paid.
I normally don't do ordinary intervals on the rollers in winter. Winter is for base. Intervals ramp up fitness very quickly, so there's really no reason to do them in winter unless you are racing seriously in February. Though when I go out on my once/week winter rides, I do a lot of hills and a fair bit of sub-LT work. I've found it important to keep that up all winter, at least 1/2 hour sub-LT total/week. If it were snowy in winter where I live, I'd have to do that on the rollers. No big deal.
I'd go nuts riding a trainer all winter. Rollers make it interesting enough, so that if I make the sessions tough enough, I don't get bored. It's hard to be bored when you're hurting. I don't do much long endurance riding on the rollers. It's just not fun for me. I know people do ride centuries on their rollers in the winter, but not this kid. I'd have to be getting paid.
Great idea on the one-legged stuff, guys. Thanx.
#17
Senior Member
Join Date: Jun 2008
Location: Central NC
Posts: 146
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
A big box fan in front of the trainer helps too. Pedaling without a breeze just seems wrong! Also, some of the CTS dvd's are very good. Kurt Kinetic makes great trainers.
#18
Senior Member
Thread Starter
Join Date: Jul 2004
Location: northern michigan
Posts: 13,283
Bikes: '77 Colnago Super, '76 Fuji The Finest, '88 Cannondale Criterium, '86 Trek 760, '87 Miyata 712
Mentioned: 19 Post(s)
Tagged: 0 Thread(s)
Quoted: 652 Post(s)
Liked 548 Times
in
297 Posts

#19
Senior Member
Join Date: Jul 2010
Location: Orange, CA
Posts: 2,201
Bikes: Roubaix / Shiv
Mentioned: 3 Post(s)
Tagged: 0 Thread(s)
Quoted: 12 Post(s)
Likes: 0
Liked 2 Times
in
1 Post
I use my program in my sig when on the trainer (and my version even controls a floor fan and modulates the fan speed based on my wheel speed). It keeps the boredom down, and I can even schedule the workout beforehand in the program and it'll tell me what I should be doing and when. You can also put videos into the workout incase the 3d stuff bores you, or you need some extra motivation.
Without all that, I don't think I could stand riding a trainer all winter, and I'd consider myself a pretty motivated person.
Without all that, I don't think I could stand riding a trainer all winter, and I'd consider myself a pretty motivated person.
#20
Senior Member
Join Date: Jan 2005
Location: charlotte nc
Posts: 173
Bikes: Bigshot, Airbourne,2006 QR Caliente, bianchi, Gt grade.
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Computrainers are the way to go. Not at all boring.