Bike trainer question

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2009-08-31 8:47 AM

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Subject: Bike trainer question
So I finally bought a trainer and a riser block. My next question is..."what next?". It's being shipped so I don't have it yet, but here's my thinking. I'm planning on putting my road bike on it (so I can keep my tri bike ready for outside rides and not wear out my rear tire on the tri bike - roadies is cheaper with old tires). I understand it makes sense to not just spin (unless for recovery) but do targeted interval work, change the pace, etc. What am I missing? Any clever suggestions/hints? Anything else I "need"? I can't buy a powermeter right now so am pretty much stuck with me, my bike and a trainer. Also, without a cyclometer, do you just log your time on it? Guess the distance? I'm kind of clueless on this.

2009-08-31 9:03 AM
in reply to: #2379976

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Subject: RE: Bike trainer question
Place a towel over your bike, as well as the floor for the sweat.  Go get a cheapo walmart distance meter 10 bucks from schwinn and put it on your back wheel since that is the only thing going to be moving... they say don't put them on your back wheel, but I compared mine with a GPS and its dead on.  Get a dvd/vcr combo, go to the library and get tons of tour de france movies or action movies.  Oh yeah, get a fan also.  Could also get a pair of cilpless pedals and shoes somewhere cheap like craigslist to practice clipping in/out.  And the most important thing.. make sure your significant other knows that your bike is going to be part of your living room for quite a long time.  :-)
2009-08-31 9:06 AM
in reply to: #2380000

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Subject: RE: Bike trainer question

The fan is a must - you won't believe how quickly the air will grow hot.  I can watch the temp rise on my bike computer.

You can also get a cheap "trainer tire" so you don't use up the good road tires. 

As for workouts... I can't help you there.  I set up my bike each year and then basically ignore except for 1 or 2 half-hour spins...

2009-08-31 9:13 AM
in reply to: #2379976

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Subject: RE: Bike trainer question
With a trainer, you don't really need a powermeter so much as long as you track the gears and cadence you use for particular workouts or intervals.

I'd just log the time or guess at the distance, if it matters to you. Don't bother buying something extra just to measure the distance, it won't be comparable enough to what you would do on the road to be worthwhile.

For workouts, trainers are great for most types of workouts: recovery rides, tempo workouts, intervals. About the only thing I really can't handle on it are longer endurance rides unless I just don't have a choice. Tempo and interval work break up the monotony.

If you can pick a couple of them up, the Spinervals series of DVDs have some good workouts on them. I like the time trial ones.
2009-08-31 10:22 AM
in reply to: #2379976

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Subject: RE: Bike trainer question
You can go to Kurt Kinetics website. They have a graph that converts speed to power for their computer. They also have the conversion for other trainers. Here's the link.

http://www.kurtkinetic.com/computer_tech.php

You can do the math....I use this and also go on HR, though as has been noted in other discussions, HR will vary in indoor vs outdoor conditions.
Also, +1 on the towel/mat/fan....
The best TV to make trainer time pass is, without a doubt, 24. Go get an entire season and start pedaling....Jack Bauer ROCKS!!!!

SS


2009-08-31 11:47 AM
in reply to: #2379976

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Champion
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Subject: RE: Bike trainer question

Best thing I ever did was have a whole trainer wheel built.  It doesn't need to be fancy components...all you're doing is using it on the trainer!  This way all winter long I could swap back and forth between my trainer wheel and my outside wheel in a snap versus having to go through the whole tire change thing.  I :heart: my trainer wheel!  It's also a nice spare wheel to have around for that morning you wake up with a flat and don't want to be late.

I would get a bike computer that works on the rear wheel.  Cateye Astrale 8 is the bestest bike computer EVER.  Cheap, simple to install, gives you RPM too.  And all works off the rear wheel...so it doesn't matter if you are outside or inside.

And holy heck...YES...put a fan up!  They also sell mats you can put down on the floor under the trainer if you don't want to be constantly washing towels as another poster suggested.  Lots of movies and DVD's or load up that DVR!

As for workouts--most of the BT plans have some good interval workouts and such that you can do on the trainer.  Sometimes recovery spins are good (wu/cd in Z1 then some time in Z2).  But the trainer is great for doing some tough intervals...you never get to coast downhill!

2009-08-31 7:50 PM
in reply to: #2379976

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Subject: RE: Bike trainer question
I use the same set up as you are suggesting.  My road bike goes on the trainer (almost permanently stays there) now I have a tri bike ready to go outside.  I swapped the back tire with an old one that was too risky (worn) to ride outside but is fine on the trainer.
Just spinning is mind blowingly boring.  My suggestions to combat this, help train are

Use a HR Monitor so you know you are working at the right intensity.  You don't need power, cyclometer etc - I just go by time.
There are a number of training dvds out there eg spinervals which are designed to be trainer rides
There are books out there eg cycling workouts in a binder, which also give indoor training ride workouts

Jackie
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