Would like some trainer regimen suggestions

[salsabike]

So now that I have the trainer and am about to get the bike for it, I would SO appreciate some suggestions about a basic trainer regimen. Normally when I ride outside, it's for about 30-40 miles, or two-three hours, and I try to get in 60-120 miles a week. But that's outside riding. I'm guessing trainer use is different, but am not sure exactly how to organize how I spend my time on it and how much time.

I would like to put in some significant time/miles, and do some one-leg drills and intervals, but am hoping you more experienced trainer users will help by suggesting reasonable starting points/times for all this. And MUST I do the heart rate monitor thing? I have ordered Spinervals 1.0, since I hear so many of you mention it, but really do not wish to "pedal till I puke", so would like to start with some kind of reasonable approach. You know, 5 minutes of this, 30 minutes of that, etc.

And if anyone has any books that provide such info, aimed at a recreational rider, I would love to know what they are and I will get them.

Thanks!

[Veronica]

Did you get competition 1.0 or fitness 1.0? if it's the competition 1.0 - No Slackers Allowed - I think it's kind of tough. It's rated 9.0, but I think it's harder than the Uphill Grind and Zoot Challenge, which are both rated 9.5.

For me, No Slackers is harder because it's a lot of short, hard intervals. I prefer a longer interval where I can get into a groove.

I won't do No Slackers before work in the morning. :p

V.

[Velobambina]

For a good mix, I recommend the two Have Mercy DVDs. I like the original better than the second one, but with the second one, I'm pretty sure you can play your own tunes. Both run about 2 hours in duration, so you can split them up. These DVDs are tough, particularly if you do them per Coach Troy's instructions (gearing, cadence). Don't tell Coach Troy, but I will back off if it gets too much for me. LOL.

I hope to spend more time on the trainer with my Baltimore pal, Troy. While I'd prefer riding outside, doing Spinervals makes me stronger & faster.

[Wahine]

The Have Mercy DVDs are great but they are hard. The second one is rated 10.0. I can't do the whole workout as instructed by coach Troy.

The spinervals Clydesdale series is supposed to be good for people who are not into the pedal till you puke philosophy. I haven't done it, I'm just making this suggestion based on reviews I saw elsewhere.

I really like the Spinerval aero base builder workouts for getting in some miles at a reasonable intensity (ie working but definitely well below pukage). I also have some tried and trues that I've thrown together myself based on different workouts I've done over the years. I do these for form and recovery that you can make harder by adjusting intensity or interval time. I'll PM ya.

I've never done any of the Spinerval Form and Recovery workouts, but they might be worth looking into.

[Veronica]

I have Recharge and Recovery and Technique. I prefer Recharge - no one legged drills in it. :D

I also like the aero base builder Spinervals.

V.

[salsabike]

Thanks, all---good info. I got the fitness 1.0, after some heavy lifting sorting through Coach Troy's website, which has lots of info but is a bit unstructured. So I'm starting as low with Troy as you can go, I think. I may well be comfortable with higher levels, but you guys have imbued me with so much trepidation about him through your Evil Coach Troy shpiels that I wanted to find, as V. might say, workouts at low pukage to start. And then Spinervals 23.0 came with the trainer, with three workouts rated at 7.5, 9.5, and 9.9.

Wahine, your PM workout info was great--thank you SO much.

[Starfish]

Salsa, I'm new to Spinervals, but I just ordered a couple that I am liking so far.

One is the Tucson "Virtual Riding" DVD, with the main effort being an hour-twenty of tempo up the Mt. Lemmon climb. There are also a couple other loops on there, too. Since it is just a steady effort...even if you aren't up to an hour of tempo, you can do the tempo you want, and then just do the rest at an aerobic pace. I like the scenery, and I like his coaching tips regarding form, breathing, etc. And, it is kind of fun to see the scenery with the steady climb. It really does remind me why I'm doing this...I'm reminded of how the long climbs feel, and why I want to be doing tempo in my living room with my front wheel elevated.

Another one I got to save myself some money is an audio Spinerval. It is the high cadence interval audio CD. It is less expensive, and you can load it on your iPod and listen to your own CD music in the background. I am weak at spinning a high cadence for long periods, and this is a very doable workout that I feel sure is going to help me. In fact, has already helped me...I can tell.

And, for some other trainer info, especially if you are doing some climbing, checkout Arnie Baker's website and some of his e-books. (It Googles easily.) I bought his ACE (Altitude, Climbing, Endurance) book, and I have been very happy with it. He talks about trainer workouts in it and gives some ideas for one-leg intervals and other workouts. He also talks about the equivalencies he believes about trainer vs. climbing on the road...like how much trainer climbing equals how much road time, etc. And, I think he has some specific e-books about using the trainer for climbing training, with structured workouts included.

Enjoy your trainer! :)

[kelownagirl]

I was looking at the Aero Base Builder series. If I only bought one, should I get #1, 2 or 3?

[Thorn]

I was looking at the Aero Base Builder series. If I only bought one, should I get #1, 2 or 3?

#5? #5 is a compendium of the first 4 and gives you more to play with. If you were only to buy one, that would be my recommendation. It has a little over 2 hours of material that you can choose the length of workout you want.

Otherwise, given that the aero bases can get kind of long, it depends upon your psychology--what is more likely to keep you riding?

Aero I and Aero II both use a single gear and cadence over interval set. Aero I starts with longer intervals (5 minutes) and gets progressively shorter (2 minutes). I find it easier to stay motivated to the end, but that's my personality. Aero II is the opposite. It starts with shorter intervals and progressively makes them longer.

Aero III uses longer intervals (20min, 15min, 10min, 5min?) but within each set he has you changing gears and cadence. That's rather nice. Aero IV does the same thing for an hour straight.

Yeah, I'm a groupie, but I'm not fast and not so fit so I spend a lot of time with the Aero Bases, although now that I'm on the second winter of this, I am starting to do more intervals.

[kelownagirl]

Thanks Thorn, that's exactly what I was looking for. Now to see if I can find a copy in Canada...

[RoadRaven]

Well, I don't use any training DVDs per se...

But what I do do is watch TV or listen to music.

When I want a hard workout, I put on a stage from Le Tour de France and bike with the big boys - I try to match their cadence and what I perceive to be their effort - if they are going up a hill, its big resistence, slow-med cadence, and standing for as long as they stand.

When I want a cadence workout, its usually music and I spin to the rythym... often step intervals - 2 min @ 80, 1min @ 90, 1min @ 100, 30 secs @ 110 and then back to 80rpm

When I just want a recovery ride, I just spin legs gently watching whatever others are watching on Tv, or putting on a highlights package of a Tour (like Tour of Southland) or whatever music I feel like listening too...

Have fun finding the thing that will keep you on the bike - that is the key - finding the motivation and keeping the motivation to be on a trainer/spin bike...

[salsabike]

Yay! It might be the easiest Spinervals on earth but I did it and it was fun. Sure keeps riding the trainer interesting.

You guys, thanks for all your advice. Now that I've broken the trainer ice, I will be using your suggestions too.

Whee!!