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Beginner tips for KICKR training

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Beginner tips for KICKR training

Old 01-07-15, 09:29 PM
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RayM
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Beginner tips for KICKR training

A little about myself to begin and then a couple questions/requests. I'm knocking on the door of 63 years old and 2 years removed from a lifestyle that allowed me to log 3-5K road miles each year. Life changes make that kind of mileage impossible now and last year I only logged 780 miles with most of that coming in 3 months from February to April. Consequently I've gained 30 unwanted pounds, outgrown most of my wardrobe and have diminished energy levels. I have annual physicals and visit a cardiologist and, other than the weight gain my overall health is good.

I want to lose the weight, regain my lost energy, and feel at least a little frisky when I get out for weekend rides so last weekend I bought a Wahoo KICKR with cadence and have ordered a heart monitor which will be here in 2 days. Now I need to learn how to use it all. Can anyone suggest a program or video which will allow me to get familiar with my new equipment and the Wahoo Fitness app? I'm not opposed to some of the paid apps (trainer road etc.) but would first like to get much more familiar with the KICKR itself.

Any ideas or suggestions will be appreciated!

Thanks,
RM
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Old 01-08-15, 12:12 AM
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I can't comment on the KICKR. But I am a huge fan of MyFitnessPal for keeping track of what you take "in", and it also syncs with most apps for what you put "out". I think that would be a great place to start; keeping track of your nutrition while working out.

Weight loss is all about calories in, calories out. I'm down a little over 120lbs now; but the first 50-60lbs were lost without any excercize actually, just dropping the calories in caused the pounds to fly away. And the biggest part of that was keeping track of what I eat. Though, now I really wanna get fitter and stronger. And you've gotta work to do that
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Old 01-08-15, 03:53 PM
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I use trainerroad. it can control the wahoo in erg mode, and regulate the resistance based on a preset workout. trainerroad works with sufferfest, and other videos as well. I am a big fan. I have had my wahoo for just over a year, and it has been a great investment. enjoy!
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Old 01-08-15, 06:08 PM
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I appreciate both responses. I've seen a few friends use MyFitnessPal with great results and while my diet can definitely stand some tweaking, I have pretty healthy habits in that respect.

OHtard I like what I've seen of trainerroad so far but think I need to work up to it while getting more familiar with the new tools I have. Basically like Indoor (or KICKR) Training for Dummies. I'll get the hang of it eventually but am now just looking for a starting point. Did you need that with your KICKR and did trainerroad have something to help you?
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Old 01-08-15, 06:28 PM
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I have a KICKR and occasionally use Trainer Road and love it, but I prefer a book that I bought called "Training Plans for Cyclists" by Gale Bernhardt. It has a lot of good information and several excellent training programs in the back tailored to specific goals. I am currently following the Foundation Fitness II plan from her book, using both the trainer and some outdoor riding on the weekends. I'll do that over the winter and then switch to her Build program geared for doing a Century.

Trainer Road also has some canned workout programs, and they look pretty good also, but they're purely for the trainer. I wanted the mixed trainer/outdoor program provided by the Bernhardt book.

PM me if can provide assistance with the trainer. I've had mine about 18 months and have it dialed in. I LOVE it.
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Old 01-09-15, 11:58 AM
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Thanks DT. I'll have a look at that title and will be in touch. It sounds like there may be a good starting point for me in the book.

I failed to mention, and those of you who've reached out to the Wahoo support desk already know this, but they provide great support and very specific advice as well. I posed the same question to them and have been provided with several suggestions to explore on a cold, wet weekend in Texas.
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Old 01-11-15, 03:14 PM
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Originally Posted by RayM View Post
I appreciate both responses. I've seen a few friends use MyFitnessPal with great results and while my diet can definitely stand some tweaking, I have pretty healthy habits in that respect.

OHtard I like what I've seen of trainerroad so far but think I need to work up to it while getting more familiar with the new tools I have. Basically like Indoor (or KICKR) Training for Dummies. I'll get the hang of it eventually but am now just looking for a starting point. Did you need that with your KICKR and did trainerroad have something to help you?
Cool!

I suggested that because, for me at least; and for some folks I know; recording what they ate showed some interesting trends they hadn't realized; and helped them reach their goals. The funny thing about getting fit is; what works for one doesn't work for all. I know some really fit guys who don't pay one bit of attention to their food intake. But I'm not one of those guys!

I wish I had the budget for a KICKR. My indoor training setup is likely going to be a gently-used fluid trainer from Craigslist!
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Old 01-11-15, 08:23 PM
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It's a double edged sword for me Romans. When I don't exercise, I get bored and engage in recreational eating. I bet you've seen others do that as well. Of course I'll have to make better choices about what and how much I eat and an app will eventually be helpful with that.

A lot of exercise equipment hits the resale market while still "gently used" or less. Good luck with your search. I certainly had to weigh the cost of the KICKR carefully and promise myself I'd have the self discipline to use it. I believe I'll get there too!
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Old 01-11-15, 08:28 PM
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Originally Posted by RayM View Post
It's a double edged sword for me Romans. When I don't exercise, I get bored and engage in recreational eating. I bet you've seen others do that as well. Of course I'll have to make better choices about what and how much I eat and an app will eventually be helpful with that.

A lot of exercise equipment hits the resale market while still "gently used" or less. Good luck with your search. I certainly had to weigh the cost of the KICKR carefully and promise myself I'd have the self discipline to use it. I believe I'll get there too!
You bet. I eat less when I work out. I think a lot of it is not wanting to 'ruin' the work I just did. Keeping disciplined is important!

I'm hoping when the KICKR has been on the market for a while longer, a good used model will pop up!
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Old 01-22-15, 09:53 AM
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Hey RayM,

I have the Kickr myself and just love it. To use it effectively you need to do Intervals on it. Use that book that was suggested to figure out what intervals are all about. Once done, you can do them free style where you change gears to get the desired power output or use the ERG mode where the software sets the power lever (resistance) and you can forget about changing gears (you can still change gears but the kickr will maintain the prescribed power level).

SOFTWARE
I use an iPad and the iMobileIntervals app for iPhone (no native iPad version). iMobileIntervals has a website that you go to find workouts or create your own (from the book you have). What's great about the app is that it not only tells you what interval you are on but what's coming next. If you find that it's too tough you can easily switch back to manual mode and adjust your gears.

I've used Trainer Road too and that is also a great app with tons of workouts and even training plans. I do believe you can create your own workout online and load it to the app.

Wahoo Fitness app is good to understand ERG mode and Manual mode. You can also do it to do intervals with a little more work in manual mode. Just need a workout sheet that has the time and the power level in each line ... like a spreadsheet.

EQUIPMENT
Here is what I have and perhaps you can pick and choose what works for you.
1. Kickr
2. Bluetooth heart strap
3. ANT+ Speed/Candence sendor
4. iPad
5. ANT+ dongle (from Wahoo)
6. Cable adapter for dongle
7. iMobileIntervals
8. fan
9. water bottle
10. headband for the sweat
11. music stand (for the iPad, tv remote)
12. Netflix!!

Most of my training plans are in the 1 hr range and I can really feel the difference out on the road. Hope this helps! Have fun with it.
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