General Discussion Triathlon Talk » Bike training duration on trainer versus outside Rss Feed  
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2009-12-28 12:41 PM

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Subject: Bike training duration on trainer versus outside
My training plan for an HIM starts in a few weeks. Last year I did all my riding outside but this year I have a bike trainer, giving me the option of doing some of that inside. The weather here is not nearly as bad as other parts of the country, but it is still miserable to go out at 6am on a Sunday in 20F for a 2/3hr ride. Anyway, if the plan calls for a, say, 2hr or 3hr ride, would you just do the same duration inside or do folks adjust it in any way (e.g. 1.5 hrs on the trainer rather than 2 hrs outside)?  


2009-12-28 6:15 PM
in reply to: #2580320

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Subject: RE: Bike training duration on trainer versus outside
generally accepted reduction in the coaching industry is 20-30% for indoor rides.
2009-12-28 6:30 PM
in reply to: #2580320

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Subject: RE: Bike training duration on trainer versus outside
Before you ask this, go ahead and try to do 2 hours on the trainer. Some can, some cannot, even if they're used to multi-hour outdoor rides
2009-12-28 6:44 PM
in reply to: #2580883

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Master
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Subject: RE: Bike training duration on trainer versus outside
Why is it acceptable to ride less tiem on a trainer?  I ride faster on my rollers than I do outside as far as MPH goes, so I would think it would be longer riding on the rollers than outside, because I don't have any hills to ride up.

My average MPH is very similar on a 20 mile loop that I ride compared to 20 miles on my rollers.

I don't go by minutes, I go by miles as the rear tire still rotates as far as it does outside to go the same distance on a roller setup.


2009-12-28 6:58 PM
in reply to: #2580320

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Subject: RE: Bike training duration on trainer versus outside
Speed has zero meaning, it's determined by the resistance of the rollers or trainer you are riding on. For example, a fluid trainer or mag trainer may have a resistance which goes up a lot as your speed goes up, which can just make it harder to ride on the trainer than outdoors (harder as in 'more wattage required').Key is the time you spend on the bike, and the level of effort. If your rollers don't give much resistance, your workout may simply not be very effective. Personally I find workouts on the trainer quite a bit harder than on outdoors because there is no wasted time (coasting, taking a turn, drafting, stopping at an intersection, etc). All that stuff doesn't exist on the trainer. I find a focused, serious indoor training to be equivalent to an outdoor workout that would be 30-35% longer.
2009-12-28 7:12 PM
in reply to: #2580904

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Subject: RE: Bike training duration on trainer versus outside
DanielG - 2009-12-28 7:30 PM Before you ask this, go ahead and try to do 2 hours on the trainer. Some can, some cannot, even if they're used to multi-hour outdoor rides


I've done 90 mins on the trainer without any issues. Basically, to me, what you "lose" in terms of fresh air, being outside, etc. you gain in having the family close by (= less guilt :-)), being able to watch TV, avoiding the freezing cold, being able to ride at night after the kids are asleep, etc. I'd still rather ride outside but don't see 2hrs on the trainer as an issue because the trainer actually really enables my ability to ride, since I can do it at night. I agree with others on being more tired in general on the trainer after the equivalent time outside. I was more curious what the consensus on the time part is. It sounds like a 2:30 trainer ride might be roughly equivalent to a 3hr ride outside. And it might be an acceptable alternative, rather than shirking my training plan :-)


2009-12-29 6:56 AM
in reply to: #2580918

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Subject: RE: Bike training duration on trainer versus outside
flip18436572 - 2009-12-28 7:44 PM

Why is it acceptable to ride less tiem on a trainer? 


How often and for how long do you coast on the trainer?
How often and for how long do you coast outdoors?

There's your answer.
2009-12-29 7:29 AM
in reply to: #2581457

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Subject: RE: Bike training duration on trainer versus outside
I don't coast on my rides outside, unless I have to stop, and that is rare, because I ride on the highway without stop signs.  Do you really coast a lot when you are riding.  I guess if I am riding slowly with my wife, I will coast, but other than that I ride hard to get better.  I also ride on rollers and coasting is not really an option. 

I guess that is why I asked the question.

Even if I do interval workouts outside, I don't coast when I have done my minute or minutes of full output, I will change gears and spin with a little less effort to drop my heart rate.  I don't consider that coasting, but I guess it could be considered that.
2009-12-29 7:29 AM
in reply to: #2581457

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Subject: RE: Bike training duration on trainer versus outside
I don't coast on my rides outside, unless I have to stop, and that is rare, because I ride on the highway without stop signs.  Do you really coast a lot when you are riding.  I guess if I am riding slowly with my wife, I will coast, but other than that I ride hard to get better.  I also ride on rollers and coasting is not really an option. 

I guess that is why I asked the question.

Even if I do interval workouts outside, I don't coast when I have done my minute or minutes of full output, I will change gears and spin with a little less effort to drop my heart rate.  I don't consider that coasting, but I guess it could be considered that.
2009-12-29 7:53 AM
in reply to: #2580320

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Subject: RE: Bike training duration on trainer versus outside
If my workout calls for a 3 hour ride, I ride 3 hours. None of this 20%-30% less business on the trainer. Ride the time your workout calls for, and if you wound up doing 30% more work, enjoy that your next race, not training day.
2009-12-29 8:03 AM
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Subject: RE: Bike training duration on trainer versus outside
I would think it all comes down to effort/time.  You can push really hard on a trainer or outside so there can't be a conversion factor.  You can get the same or better workout in 30 minutes inside as you would outside if you just work hard.

This would be the same with my treadmill, exercise pool, and trainer vs anything outside.  It is


2009-12-31 2:54 PM
in reply to: #2581545

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Subject: RE: Bike training duration on trainer versus outside
Leegoocrap - 2009-12-29 5:53 AM If my workout calls for a 3 hour ride, I ride 3 hours. None of this 20%-30% less business on the trainer. Ride the time your workout calls for, and if you wound up doing 30% more work, enjoy that your next race, not training day.


x2

You wouldn't increase your run because some of it was downhill, or increase it because some was uphill.  If anything, if coasting/downhill/etc. is robbing your outdoor ride of required effort, I'd INCREASE my outdoor ride time/distance to offset that, but I'd not decrease my indoor ride.

Speaking just for me, I do this sport voluntarily, not out of any obligation.  It's a privilege to do so. Why would I want to rob myself of something I am doing for fun? 
2009-12-31 4:37 PM
in reply to: #2580320

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Subject: RE: Bike training duration on trainer versus outside

For some reason I cant seem to get the HR up on the trainer as easily as on the street. By the time I find my target HR on the trainer,  Im either spinning like mad, or pushing an unreasonably high gear that I wouldnt be in outdoors..so I unwillingly wind up doing slightly longer rides at lower HR on the trainer. I may switch to rollers to see if they change anything.

2010-01-01 1:55 AM
in reply to: #2586938

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Subject: RE: Bike training duration on trainer versus outside
let me preface this by saying i simply dont do long rides on the trainer. i use it for hsorter focused workouts, and thats it.

to the poster who never coasts, teach me. i have NEVER ridden with anyone in my life that doesnt some.


and if you are training smart you dont need ot be doing the same distance rides inside.

both when i was a rower and a rowing coach, we NEVER just get on and go, or go anywhere near the outdoor distances.
2010-01-01 8:34 AM
in reply to: #2580320

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Subject: RE: Bike training duration on trainer versus outside
I follow chris Carmicheals indoor training program for the trainer it takes me 45 mins and i work really hard, all my long rides are out doors (2 hours being my longest), but, you know what, it works for me....
2010-01-01 9:03 AM
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Subject: RE: Bike training duration on trainer versus outside

Thanks for the input all. About the only reason I would use the trainer for long rides is convenience- with my schedule it is very useful to be able to ride after dark and that works best indoors. I agree though, intense shorter sessions are very effectively done on the trainer.



2010-01-01 9:24 AM
in reply to: #2587515

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Subject: RE: Bike training duration on trainer versus outside
I just recieved a trainer and was curious to know what training programs you think are the best to watch while on my new gizmo(you mentioned one). I am a new triathlete, only one, an Oly in Sept. but am signed up for 4 more, beginning in April.
2010-01-01 9:27 AM
in reply to: #2587579

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Subject: RE: Bike training duration on trainer versus outside
wachdru - 2010-01-01 10:24 AM I just recieved a trainer and was curious to know what training programs you think are the best to watch while on my new gizmo(you mentioned one). I am a new triathlete, only one, an Oly in Sept. but am signed up for 4 more, beginning in April.


Check out the Jorge's winter training program in the challenge forum. It is fantastic. Other than that, people seem to like spinnervals. I've only had a trainer for a few months and have really only used Jorge's program but it will get you working!
2010-01-01 10:16 AM
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Subject: RE: Bike training duration on trainer versus outside
I spend most of my time on the trainer doing specific interval workouts, both short and long, so a time reduction based on indoor vs. outdoor riding is irrelevant. If I'm supposed to do 5 x 5 minute intervals, it doesn't matter if I'm inside or outside. If you're outside, you'll still need to find a place to get the uninterupted interval in. What would be different between the two is the less productive time "noodling around" to get to/from your desitnation and that time is frequently spent at a low intensity in traffic, etc. That type of training has little value for stressing your system anyway. So for the wintertime, just get on your trainer, do your planned intensity/duration and then you're done.
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