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2014-10-28 12:41 PM

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788
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Across the river from Memphis, Tennessee
Subject: Fired up the new trainer last night!
Since I'm running Tuesday, Thursday and Saturday, I figured saddle time on Monday, Wednesday and Friday (or Saturday if I want to run a brick) would keep things even and leave Sunday for rest or make-up...

Everything went swimmingly last night except I didn't put anything under the bike to catch the buckets of sweat I didn't consider... oops... I found an article on bicycling.com titled "How to Ride Inside: Indoor Trainer Workout for Cyclists. Sounded like a good place to start. They list 2 basic workouts. One was Speed Intervals and the other was Climbing Bursts. Since this was my maiden voyage, and I'm too dang slow anyways, I opted for Speed.

How does this sound:

Spin easy: 15:00 (warm-up)
Intervals: 1:00 easy gear high cadance/2:00 recover (4 times)
Spin easy: 5:00
Intervals: :30 going all-out/:30 recover (10 times)
Spin easy: 10:00 (cool down)

All I have to say is, WOW! My shirt was soaked, and I felt good!

The suggestion was to do this 2x/week. For my third session I'm plannong on either road time or the climbing workout.

Thoughts?

Edited by WebFootFreak 2014-10-28 12:42 PM


2014-10-28 8:24 PM
in reply to: WebFootFreak

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Veteran
320
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Edmonton, AB
Subject: RE: Fired up the new trainer last night!
Looks like a really nice start. I really like my Spinervals DVDs. They're coached spin sessions on DVD that you follow along with. It's nice to change it up from time to time.

Be sure to check the bolts on your trainer about once a month to make sure they don't come loose.

Get some some seasons of TV shows and enjoy the great indoors!
2014-10-28 10:03 PM
in reply to: #5063481

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788
500100100252525
Across the river from Memphis, Tennessee
Subject: RE: Fired up the new trainer last night!
I can't keep the trainer set-up all the time, plus Amy wants to use it as well (easier to get permission... Hehehe). But I already have chcking out the bolts down every 2 weeks. I used last night to finish season 2 and start season 3 of The Walking Dead... Win/Win!
2014-10-29 4:30 PM
in reply to: WebFootFreak

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Melbourne FL
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Subject: RE: Fired up the new trainer last night!

Are you familiar with the BT winter cycling plan?  If not check it out here.  Weeks 1-2 are prep weeks and can be skipped, week 3 is a test week. Weeks 4-6 are the short duration interval weeks (weekly workouts 1 and 3) similar to what you did.  Good program when done will build your biking power 10-15%. Depending on your trainer model you can do virtual power (VP) via several means.  IMHO, VP is a much better method to train on a trainer.

2014-10-29 7:18 PM
in reply to: #5063643

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788
500100100252525
Across the river from Memphis, Tennessee
Subject: RE: Fired up the new trainer last night!
I would use that program, but I don't have a power meter or heart rate monitor. Lol! I don't even have an odometer much less a way to monitor my spin... For the moment i'm stuck with perceived effort. But, that's much better than nothing!
2014-10-30 11:30 AM
in reply to: #5063920

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Pro
6582
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Melbourne FL
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Subject: RE: Fired up the new trainer last night!
If you don't mind me asking, what trainer model do you have?


2014-10-30 12:27 PM
in reply to: Donto

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788
500100100252525
Across the river from Memphis, Tennessee
Subject: RE: Fired up the new trainer last night!
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