Bike Trainer very different from the road

[hgrill02]

Hi everyone! I got my bike trainer in today and was so excite, put it together and hoped on. Phew! It was so hard, maybe I have my tension too tight or do I want it that way? I could hardly go five minutes before stopping!

Also does anyone have any spinning training suggestions?

Thanks!!!

H

[DebW]

Some trainers have adjustable tension via a knob or dial. Some you just use your gears to change the level of effort. Start on an easy gear where you can pedal at a moderate to high cadence without wearing ourself out.

[Wahine]

Yes, using a trainer is very different from riding on the road. DebW's advice is excellent. You also need to take into account what kind of trainer you have. If there is a drum that applies resistance to the surface of the wheel, how hard you tension the drum to the wheel also makes a difference. You want just enough tension to rotate the drum smoothly without you wheel slipping on the surface.

I like to use the Spinerval DVDs but they are not easy. I also like to work on cadence on the trainer. My warm-up consists of slowly building up my RPM by 5 every minute until I can't go any faster and I'm sweating like a pig, that usually happens at 115 RPM this time of year but gets progressively better. This warm-up is a great lead in to any workout.

The other thing to keep in mind is that you do not get any coasting time on a trainer, so the general rule f thumb is that 40 to 45 min on a trainer is about equivilant to 1 hour outside in terms of muscular effort. So you should adjust your saddle time accordingly.

Try searching the web for different workouts, Bicycling mag usually publishes some trainer workouts this time of year.

have fun and mix it up or it will get really boring really fast.

:p

[caligurl]

ya.... i hate my trainer with a passion! i think i've used it 2 or 3 times in the last 2 1/2 years!

[Wahine]

ya.... i hate my trainer with a passion! i think i've used it 2 or 3 times in the last 2 1/2 years!

Hey Caligurl,

What kind of trainer is it and would you be willing to sell it?

My hubby needs one so we can ride and watch movies together.

It so happens we'll be in LA next week.

Wahine

[Geonz]

Oh, dear... no, it's not anything like riding on the road :)

It *is* a lot harder - you get much more sweat per hour.

I rely on either a video (at the bike shop inside rides) or DRIVING MUSIC in the background.

[caligurl]

hi wahine... well... no doubt as soon as i sold it... i'd want to use it! it's just one of those thing! hubby's always trying to get me on it to do spinervals or carmichaels... but it has SUCH a dread factor! lol!!!!

(by the ways.... it's a cycleops fluid 2.... but as i said..... right now i'm not selling :o )

[hgrill02]

THanks for your responses! Good to know I was not as out of shape as I thought althought I have a LONG Way to go. Has anyone made their own spinning routine along with music? I dont think I could do it without music, and lots of options. Same was with walking for me. I have been looking online for a list of music to spin to with out buying a $30.00 DVD or cd...any suggestions?

Butt hurts after just 30 minutes on it but I'm already addicted! I can't wait to hop back on!

[RoadRaven]

Hey there hg, we have a spin bike set up in the living room.

Although I sometimes need to watch whatever is the telly 'cause that is what others are in the middle of doing, I do two things by preference.

I have DVDs of various tour stages (eg stages of Le Tour - my faves are Lance's TT in 2005 where he passed Ulrich, and the infamous stage from this year where our GEM, Floyd, made his comeback - or stages of various international women's races - my fave is the 2005 Wellington NZ stage when NZ's Sarah Ulmer thrashed everyone else)

Sometimes I will play a race DVD with no sound and put on music real loud... I am a "rock chick" and my fave spin choices include Melissa Etheridge, Indigo Girls, Bruce Springsteen, Joan Osbourne, CCR, ACDC... although sometimes something like Jethro Tull will do the trick.

At the moment I am listening to songs with a view to getting an MP3 and making a "cadence" selection to time trial to. Contrary to my opinion when I first joined up to TE, I now do not think listening to music while cycling on the road is a good plan... however, I have been doing indoor training to music and cycling to the rythym to improve my cadence.

My plan is to create a couple of of 'cadence selections' and then use them to train with, and when I have a TT race, to race with.

I have a couple of Spinerval DVDs on my wish-list due to the way they have been discussed here at TE, but I will need to order them in from overseas.

Have fun finding the best way to train indoors for you
:)

[Wahine]

I'm a big fan of making playlists on my iPod for high cadence workouts.

Rhythm music works really well. If you like world music I would recommend Afrocelt Soundsystem. it's great fro spinning. Salsa and Mambo work well too.

[Jennyfer]

Inspired by this group (& the extra 10 lbs on my behind), I finally broke out my trainer today.

I plugged in a Netflix movie (March of the Penguins), planted my bike/trainer in the living room, and jumped on. I figured if these little penguins can trek miles across the tundra, brave the Antarctic and not eat for 4 months, then I could put in a lousy 1/2 hour on the bike. :rolleyes:

It didn't take me long to remember why I hate the trainer so much: its BORING! I miss the road, the wind, the sun, and yes, even the hills. Apparently, I began daydreaming a little too much. Before I knew what hit me, I tipped over and was flailing on the living room floor. My son ran in to the room find out what all the racket was about and asked if he should call 911. :eek:

I picked up my bike and what was left of my pride, and hopped back on that horse. Hurry up, Spring!! :p

[mimitabby]

During these winter months, I try to get on the thing for 1/2 hour at least 1 day a week, sometimes two or three. I hate it too. If I can read something light, i can sit on it and pedal and read at the same time. Mostly I just sit there and watch the odometer on it and when 6 miles add up, I can't stay on a moment longer. Sometimes I get off early (escape!!!) and then go back and finish the rest of the mileage after a few minutes break. Only once was i not able to persevere for the whole 6 or more miles. It really is hard to do, but this weekend in Oregon it proved to be worth it to me, because if it wasn't for the trainer, I would have ridden twice since early november! and there's no way I could have faced those rides. As it was, i was able to do both days of riding and did great climbing both days as well.

I hate it, but it works.

[Veronica]

Spinervals really help make the trainer more exciting.

V.

[KayTee]

Those of you old enough may remember audience participation in the Rocky Horror Picture Show. Our spin group takes a similar approach with Coach Troy and his Spinervals videos. We've memorized a lot of his dialogue and dish it right back to him at strategic spots (CT: "If your legs are hurting..." Group: "IT'S B/C THEY'RE SUPPOSED TO!" etc.). OK, it's lame and bizarre but seems to help combat the boredom. :rolleyes: We also alternate Spinervals with some Carmichael workouts for a change in pace. There are 7 of us, so we've all bought and pooled a good number of workout videos.

[Cha Cha]

Oh KayTee, I'm laughing my head off!!! I'm glad you're training toast-free though... but you're giving me the idea to watch RHPS on DVD while I"m on the trainer.

Seriously, though, I've been watching the Tour de France dvds and they are really cool. And I've also found that if I've had a lousy day, just working out the stress makes things go by faster.

Happy trails, everybody!

Cha Cha




Those of you old enough may remember audience participation in the Rocky Horror Picture Show. Our spin group takes a similar approach with Coach Troy and his Spinervals videos. We've memorized a lot of his dialogue and dish it right back to him at strategic spots (CT: "If your legs are hurting..." Group: "IT'S B/C THEY'RE SUPPOSED TO!" etc.). OK, it's lame and bizarre but seems to help combat the boredom. :rolleyes: We also alternate Spinervals with some Carmichael workouts for a change in pace. There are 7 of us, so we've all bought and pooled a good number of workout videos.

[IFjane]

Oh KayTee, I'm laughing my head off!!! I'm glad you're training toast-free though... but you're giving me the idea to watch RHPS on DVD while I"m on the trainer.

Happy trails, everybody!

Cha Cha


But Cha Cha, don't forget:

It's just a jump to the left
And then a step to the right
With your hands on your hips
You bring your knees in tight
But it's the pelvic thrust
That starts to drive you insane

:eek: I wonder if it's possible to do the Time Warp with cleats?

[hgrill02]

[QUOTE=Apparently, I began daydreaming a little too much. Before I knew what hit me, I tipped over and was flailing on the living room floor. My son ran in to the room find out what all the racket was about and asked if he should call 911. :eek:

I picked up my bike and what was left of my pride, and hopped back on that horse. Hurry up, Spring!! :p[/QUOTE]

OMGosh!!! and I always worry about kissing the road! Be careful..

[Shagge]

Inspired by this group (& the extra 10 lbs on my behind), I finally broke out my trainer today.

I plugged in a Netflix movie (March of the Penguins), planted my bike/trainer in the living room, and jumped on. :p

Were you on rollers? It took me a long time to find my balance on those things. I had to set them up in a door frame for the first couple of months just in case I lost control and let my wheels slipped off the side. I've switched over to a clamped-in model because it lets me do more (read, watch movies, etc.) while working out. Also, I find I need to stand up once in a while to prevent numbness, which I was never able to do on the rollers.

Disgusted after a week of poor eating after the holidays, I climbed on my trainer for 2 episodes of The West Wing last week. It passed the time, but I think music helps me keep up my cadence up. One thing about rollers (vs. other trainers)--they do help your technique.

Does anyone else have thoughts on rollers? I'm wondering if I should mix it up and suffer through a few workouts on them once in a while.

[MaineMaid]

...to all of you and this topic; I've been on the trainer 3-4 times a week and have been using a 20 year old Walkman,:o :D :o , to try to break the boredom. I thought it was ME!!! I thought everyone must LOVE jumping on the trainer!!! Thank god!!! And Jen....I'm laughing myself sick picturing you entering into some kind of zone and tipping the whole thing over.
Anyway, a friend has given me a mp3 player and I'm going to create a play list...(not that there's anything wrong with 25 year old music from Bruce Springsteen,Bob Seeger,Van Morrison,and Jimmy Buttet), but I need something more.
Have any of you listened to books on tape while on the trainer???

Jan

[KayTee]

I did try spinning to audiobooks a couple of times but, like Shagge, found that music helps me maintain a more consistent cadence and effort. It was also more difficult for me to time and concentrate on intervals while listening to a book.

Oh and if you have bad knees, can't do Coach Troy's off-bike squats and lunges, and want a break from standing in the big ring/12 instead, THAT's when you do the Time Warp :D

[Aint Doody]

Shagge, I use rollers. I ride them for 10 miles every Tues & Thurs morning while watching televison. Since I have to pay more attention to what I'm doing, it seems like it's not quite as boring as when I was on a stationary trainer. What a work-out! I've finally gotten where I can reach up and scratch my nose--a real accomplishment. I usually stop about every 3 miles to drink.

[mimitabby]

Shagge, I use rollers. I ride them for 10 miles every Tues & Thurs morning while watching televison. Since I have to pay more attention to what I'm doing, it seems like it's not quite as boring as when I was on a stationary trainer. What a work-out! I've finally gotten where I can reach up and scratch my nose--a real accomplishment. I usually stop about every 3 miles to drink.

so what happens if you get knocked off balance (by scratching nose or whatever?) on rollers?

[sbctwin]

I used rollers back in the late 70's, early 80's. I always used them in a hallway. I could never be sure of my balance. I don't know why I quit, but it kept my legs in shape, my seat in shape. I quit riding for many years - life, health - got in the way. Now, I am back riding. I am so happy to be able to ride again and looking forward to training for my first century (some day, if not this year, maybe next). My DH got me a trainer for Christmas (in Oct). I only ride 30 min a day. I work up a good sweat. I have a fan blowing on me from the time I start and we do not have the heat on in the house (house kept at 58 F at the most). I know that my riding has suffered, SOME. I take it in stride. I work hard on my trainer, but am thankful that I am riding. My trainer will keep my seat in shape that I will be able to start commuting to work when the weather is 30F+ in the morning (4:15am) and I can start "training for that century" for this year. It just depends on what you want. Yes, the trainer is boring. I tape the previous nights tv shows and watch parts of them. It keeps my mind active. On the trainer, I don't have to worry about my balance (for the most part). I am on my bike, I am riding, I create my own world for that period of time. It takes mental discipline, more than physical discpline, for me to succeed. I AM HAPPY......

[Wahine]

I used to ride rollers for 30 min for form work, then I'd switch to my stationary trainer for the rest of the ride, I would go at least an hour in total and up to 2. It really broke the work out up and helped my technique. But alas, we have moved and the rollers were one of the things to go when we downsized, so I haven't riden em recently. They do take a lot more focus and a lot more core. I also know someone who broke their wrist when the fell off a set of rollers.

[Aint Doody]

What happens is you crash & burn! It's a challenge to scratch my nose. I'm hoping to graduate to grabbing a quick drink while still on the rollers. I'm to much of a fraidy cat to try it yet.

[Shagge]

What happens is you crash & burn! It's a challenge to scratch my nose. I'm hoping to graduate to grabbing a quick drink while still on the rollers. I'm to much of a fraidy cat to try it yet.

My DH can go no-handed on the rollers for a nice long drink. I don't see that being a possibility for me. But it is a drag to have to stop for water and then start up again. Getting those rollers moving is the hardest part for me. I think I'll get on my trainer tonight while my DH cooks dinner for me :)

[HillSlugger]

This may be naive, but why is balance on rollers harder than road biking? How to you climb on and start up?

I like my trainer because I can concentrate on TV, or zone out for a while but my arms and rear get sore from the rigid, locked-in position. :(

[SouthernBelle]

My DH can go no-handed on the rollers for a nice long drink. I don't see that being a possibility for me. But it is a drag to have to stop for water and then start up again. Getting those rollers moving is the hardest part for me. I think I'll get on my trainer tonight while my DH cooks dinner for me :)

May be worth investing in a Camelbak just for the rollers. :p

[spokewench]

This may be naive, but why is balance on rollers harder than road biking? How to you climb on and start up?

I like my trainer because I can concentrate on TV, or zone out for a while but my arms and rear get sore from the rigid, locked-in position. :(

You can ride off the side of the rollers and they are moving too. The road does not move and usually, you can't ride of the side of the road unless there is a real lip on the side of the road.

Try them once, then you will know what the difference is!

[LadyinWhite]

Spinervals really help make the trainer more exciting.

V.

Agreed. I use the trainer for 1hr 3x a week and alternate between music, spinervals or a regular movie. Something compelling but that I've already seen so I can stop and start again with days in between.

I have the cyclops fluid 2 and it's ok. It's not very quiet but I don't care b/c it's downstairs in the basement and I always have my headphones on for video or audio.

I am such a wimp when it comes to riding in cold weather that I really would be lost without the trainer. I want to be able to just jump on the bike and go when the warm weather hits without having to "transition" my butt.

[ChickWithBrains]

Most estimates say that the wind trainer is about 20% harder than being outside. So dive in, and know that your indoor hours are going to *really* pay off when you head outside!

Rollers are even harder than that; my husband is eyeing his again for the first time in a few years (he's a cat. rider and training for Escape from Alcatraz, needs to vary his workouts a bit) -- and I am nowhere near even touching the things. The balance and sense of rhythm needed is intense.