What to do on the bike

you can concentrate on cadence and HR.  Below is a simple workout with a cadence drill you can do to work on efficiency.  use this in conjunction with HR zones.  When I started doing this I realized I was a masher...85-90 seems to be where I fall into most rides now, but I was much lower.

try this 45 min main workout with WU and CD sets.

Spin 10 min @ 85rpm (Warm Up set)

Spin 10 min @ 90rpm

Spin 10 min @ 95 rpm

Spin 5 min @ 100rpm

Spin 10 min @ 95rpm

Spin 10 min @ 90rpm

Spin 10 min @ 85rpm  (Cool Down set)

^^^ what he said.

Doing hard intervals I can't focus on anything other than what I'm doing riding hard..no music..no TV...just me, my bike, a good fan, water in squirt bottle, and my power meter.

I entertain myself.  Trainer isn't close to a TV or computer. 

Last night was a 45 minute workout.
10-minute warmup
9 single-leg drill sets (30 seconds right leg, 60 seconds both, 30 seconds left leg, 60 seconds both) in aero or non-aero position and with a couple different gears. 
8-minute cooldown

At various times, I counted my cadence and with the variety, I was always looking at my watch to get ready for the next little change. 

If I'm wearing my HRM, I'll predict where my HR will be when I change gears or spin a faster cadence.   I'll also work out the math for how far I "ride" since the bike computer pickup is on the front wheel. 

If training bores you, I suggest you try another sport.  I can't imagine myself ever being bored while on the bike, indoors or out.....

Matt Cazalas
Technical Writer

Network Cables

My wife and I are both STUCK on the trainer all winter.  She watches movies.  Starts one, watches the end the next time and starts another.

During intervals, I can't concentrate on TV very well, so I just put it on the news to distract me a little from the boredom of nothingness.

For just spinning, I usually find a movie, or a HBO series.  

We put off watching TV during most of the year, so this is usually my only time to get caught up on all the stuff I've missed.

If I could afford a computrainer, I'd geek out on that I'm sure.

I like alternating Spinervals DVD's, and shows I've recorded on my DVR- South Park is one of my favorites!  I also tape all the cycling races on Versus and watch as well.