Winter 2013 stationary cycling [Archive] - Women's Cycling Discussion Forums

Anelia

01-04-2013, 07:18 AM

Let's share our indoor training for this winter here. I'll be the first with 2 trainings this year. Our icy streets and strong wind blowing keep me from going out :(

This is my workout on the 2nd (http://connect.garmin.com/activity/257152978). I did 3 times 8 minutes intervals with 2 minutes easy between.
Today (http://connect.garmin.com/activity/257838446) I did 5 times 3-minite intervals + one 5-minute interval. Rest between: 1 minute.

I know that the easy spinning between the intervals must be longer but my HR drops easily and it's difficult to raise it again.
Usually I listen to Ministry of sound or some other dance music. Watching a movie distracs me and if I watch a movie, my spinning becomes easy to moderate which is a waste of time on the trainer.

Veronica

01-04-2013, 07:42 AM

I did an hour on the trainer on 1/1. I got a boxed set of Italy Rides from Global Rides (http://www.globalride.net/) for my birthday and we did Speed & Power in Italy. Obviously, very gorgeous scenery to distract you while you ride. Thom was on his rollers and learned that you can not lean with the riders. :D

Veronica

molliewog

01-04-2013, 09:27 AM

I've been on my trainer for about a month now. I found a few free podcasts on iTunes, Get Cyc'd, that I have started doing.

I'm looking forward to what workouts others do....I need productive ideas!

Anelia

01-04-2013, 10:29 AM

I'm looking forward to what workouts others do....I need productive ideas!

You can have a look here: http://www.training4cyclists.com/how-to-increase-your-vo2-max-in-14-days/ I should say the program is quite demanding and you should be prepared to suffer. The good thing is that the workouts are short but rewarding.

molliewog

01-04-2013, 11:07 AM

You can have a look here: http://www.training4cyclists.com/how-to-increase-your-vo2-max-in-14-days/ I should say the program is quite demanding and you should be prepared to suffer. The good thing is that the workouts are short but rewarding.

Thank you! I will certainly give this a try.

ehirsch83

01-04-2013, 01:25 PM

Gym yesterday and Today but here is the past few rides in reverse. I have been riding the trainer during the week for the past month due to it being to cold and dark before and after work...

Wed- 10 min warmup then 90 mins at 160hr cadence 90-100rpm
Tues- I ran 5 miles
Mon-Off
Sun- 2.15 hours.. I started with a 30 mins at 130 power then got bored and did 3 x 20 min on 10 off with the on being cadence over 120, hr around 160, then cool down(was supposed to have ridden on the road for 3.5 hours with hr avg 150 but it was way to cold and icy out).
Sat- warm up then 6x6 on 3 off for the on, cadence around 65-70 hr 168-173 power tried to be around 200.

Crankin

01-05-2013, 03:20 AM

I vary between 4 different work outs on the trainer. The last one I did was warm up 6 minutes, 2 sets of one minute very high cadence spinning in an easy gear, with one minute recovery spin in-between, followed by 5X 2 minute high intensity (big ring for me) with 2 minute recovery interval in between each set. Then another 6 minutes of recovery spinning, followed by another set of the 5X2 minute drills, and 8 minutes cool down.
I don't have 2 of the other work outs memorized, but one is 40 minutes, as opposed to an hour.They both have some one leg drills in there. The final one is part of the Cyclo-core training program and involves yoga and some high intensity drills for about 30 minutes.
In the past, I did the entire Cyclo Core training program over the winter, but I generally use nordic skiing and time at the gym, spin class also during the winter, so I am not going to be a slave to that this year.

Catrin

01-06-2013, 04:01 PM

My lovely Gunnar is on the trainer....but...I...just...don't...want...to ride on the trainer. I am pretty much a gym rat right now, but I am afraid of loosing too much bike endurance. Part of me wants to ride on the trainer, part of me wants to do anything but... but I will try a spinning class Tuesday morning if my neck isn't bothering me too much (spin bikes gets its attention more than anything else).

So I need to get creative and spend SOME time on the trainer...let's see, what kind of reward can I give myself for getting on the trainer?

Anelia

01-08-2013, 09:04 AM

Today I wanted to go snow riding but after the long slow walk I was freezing, so I got on the trainer and did these intervals (http://connect.garmin.com/activity/259692578) and after that some BW and free weights training.

Becky

01-09-2013, 03:29 AM

Last night, a few of my teammates and I did The Sufferfest's "Angels" workout. Grueling! I thought I was going to die. I hate the trainer, but suffering with friends makes it easier to bear somehow. The Sufferfest workouts are quite good, with good music and no goofy clipboard-carrying coach. We'll be buying more.

Crankin

01-09-2013, 07:41 AM

Catrin

01-09-2013, 08:09 AM

Today's trainer workout is the shortest, but definitely the hardest for me.
5 minutes warm up.
5 minutes one legged drills, 30 sec. each leg, at level 1-2
5 minutes fast spin (90+ rpm) in easy gear
3 minute climbs, starting with it all seated and ascending by 30 seconds until it is all standing, with one minute easy spin intervals in between at level 4-5 difficulty (I think there are 7 of these)
5 minute cool down

I never stand on the bike when I climb outside. Although I can actually stand on the trainer now, because I have it in the highest gear, my cadence is between 40 and 50. I am trying to concentrate on good form, rather than speed at this point. I sweat bullets despite the slow cadence.

This looks very interesting, Crankin, and I will have to try it. I actually felt like getting on the trainer last night after work...but my knee continually complained even at a low resistance so I just called it good. Sometimes it does that and then relents, other times not. This looks like a nice short intense work session and that is what I need.

Swan

01-09-2013, 09:25 AM

let's see, what kind of reward can I give myself for getting on the trainer?

France has the right of it, if this video (http://www.youtube.com/watch_popup?v=yEH4Yum4nN4) is anything to go by! I wonder how I can get a set-up like that at home... ;)

Catrin

01-10-2013, 12:44 AM

France has the right of it, if this video (http://www.youtube.com/watch_popup?v=yEH4Yum4nN4) is anything to go by! I wonder how I can get a set-up like that at home... ;)

I saw this video about a year ago - pretty amazing! I bet I wouldn't be thinking about that twinging knee :)

Anelia

01-12-2013, 02:02 AM

The last few days I was riding outside and I noticed that if I had to push a little harder on the large gears, my legs got fatigued pretty fast. SO I remembered that I haven't done power in more than 2 or 3 months. I do speed intervals with figh HR but I do them in an easy gear. So yesterday I put the big ring in front ;)
Here's the HR on Garmin (http://connect.garmin.com/activity/260913865) but the workout was:
20 min warm up with 2 fast minutes thrown inbetween
7 min power @50-60 cadence
3 minutes >100 cadence
7 min power @50-60 cadence
3 minutes >100 cadence
7 min power @50-60 cadence
3 minutes >100 cadence
7 min power @50-60 cadence
8 minutes easy

Crankin

01-12-2013, 12:57 PM

Today I did my Yoga-Spin program, from the Cyclo-Core set.
Five minutes of warm up yoga
Get on the bike, do 5 minute warm up spin in easy gear at 80 rpm
Then, did 5 X 3 minute intervals, using ascending gearing, until I was in the hardest one, which is 52/11. One minute rest interval in between.
Of course, I ignored the directions to keep the cadence at +100 (yeah, right), but due to the past 2 weeks of doing some other types of trainer stuff, I could keep a steady cadence of 50 until I hit the hardest gear, and then it slipped a bit.
Two minute cool down, 80-90 rpm in an easy gear, get off of the bike and...
Twelve minutes of power yoga, holding poses for at least 30 seconds to a minute.

One thing I noticed today is that I had the natural urge to stand on the trainer and stretch, and when I did this, my cadence actually went up for the first time, ever. I hope this transfers to outside, so when I see DH do his acceleration, I can try to stay behind him. Being that I am always behind him, I can always know when he is going to do this and it looks so easy, until I try to do it.

Crankin

01-16-2013, 04:30 AM

Workout this morning:
Warm up set:
5 minute warm up, easy spin
3 sets of 30 seconds sitting, 30 seconds standing at an easier intensity (this was hard, as I have trouble standing in easier gears), zone 2-3, with 1 minute easy spin in between
6 minutes of one legged drills with 80% effort on one leg/20% on the other, zone 2-3
Main set #1:
4X3 minute intervals, consisting of 70 rpm, each interval at increasingly harder gears, zone 3-4
2 minute easy spin
Main set #2
4X3 minute intervals, where the first 2 minutes are seated and the last one is standing, using harder gears than above set, zone 4-5

7 minute cool down

BeckaG

01-16-2013, 12:02 PM

I go do 40-60 minutes on my spin bike 3-4 times a week. I turn on a pandora workout station and keep pace with the songs, raising and lowering resistance to keep my heart rate and breath where I want it....resistance and speed always keeping my legs burning just a little. Most of my time sitting, some standing. A little 5 min warm up and cool down, followed by a 30 min power yoga dvd. This usually gets the job done, I'm happy and covered in sweat by the end. :)

Giulianna23

01-17-2013, 09:11 AM

I have been attending 3 times a week Tuesdays, Thursdays and Saturdays to Performance bike in Greenwood for Free indoor group rides. And on Mondays, Wednesdays, Fridays and sometimes Sundays I do easy indoor rides by myself. I am really enjoying these sesions and the best part: they are free!... I just gotta take my bike, the trainer , a towel and my water.

1hr indoor - These sessions are the reason I stay motivated. Otherwise at home I will be just looking from the distance at my trainer everyday.

Tuesdays : Hills Intervals. ( lots of climbing )
Thursdays: High Tempo with little simulated climbing
Saturdays: Combination of the first two

All these with general tips about clipping and unclipping, going down hill /climbing, braking, shifting etc etc. I really enjoy it and also appreciate the fact he is doing this for free just because he loves cycling and wants to share his knowledge.

The rest of the days I do easy 30-40 minutes indoor at home with maybe 2 hard 1minute duration climbs and a couple of fast spinnings for 2 minutes each or so and then the rest just at a fast but comfortable pace and resistance.

I will continue doing this until the weather gets warmer enough to start riding outside and commuting.

Sky King

01-19-2013, 06:18 AM

We don't have a trainer but do have Rollers. I can be balance challenged on the rollers so the DH bought me the fork stand and I have zero excuse for not riding indoors. In the process of setting it all up the other day, I manged to smack my knee on the top of the fork stand - talk about pain. I did manage to hobble onto my bike and had a productive 35 minute workout w/intervals but the next day I was certainly limping. Will climb back on today as it is still only 1 degrees outside Spring can't arrive soon enough

Anelia

01-19-2013, 08:39 PM

This week I ride mostly outside, so only one short trainer session on Thursday: 20 intervals, 30 sec each with 30 sec rest (http://connect.garmin.com/activity/263041270).

MMEZ

01-20-2013, 11:03 PM

Bike Writer

01-22-2013, 10:21 AM

France has the right of it, if this video is anything to go by! I wonder how I can get a set-up like that at home...

Swan,

Now THAT'S what you call motivation!

Crankin

01-23-2013, 07:40 AM

Today I did the first drill I wrote about in this thread, except I did only 5 of the 7 climbing intervals, as I was pressed for time. 35 minutes of work, it was enough!

Sky King

01-24-2013, 05:56 AM

Crankin, I sorta followed your work out last night too, thanks! I was dripping when I got off the rollers. My fork stand tends to "walk" a bit during intervals so I have to figure out a way to anchor it better.

As I was taking everything apart and putting my bike away I look down and see this huge smear of blood on the floor (concrete) and then see other drops of blood WTH get to checking myself over and see I have sliced my finger somehow. Indoor training is hazardous :)

Crankin

01-24-2013, 06:44 AM

Oy, getting injured from indoor cycling is not good!
I am glad my Kuota stays on the trainer from January to March 1 or so. If I do ride outside, I ride my Guru. No worry this year, as every warm day I was either working, the roads were full of melting snow/salt, or there were 25 mph winds.

tcloud

01-29-2013, 06:53 PM

I've been doing the Sufferfest videos for a while here. Pair Sufferfest with TrainerRoad and you have virtual power with a prescribed workout! The Tour of Sufferlandria starts on 26 January. Anyone else participating?

I'm also trying to survive the Tour of Sufferlandria. Just completed Stage 4 about an hour ago.

Becky

01-30-2013, 03:03 AM

I don't own all of the Sufferfest workouts yet, so no ToS here (maybe next year!). I did The Hunted last night, and my legs are well and thoroughly trashed!

Anelia

01-31-2013, 10:12 AM

This week is not a good week for training. I don't know what's happening but I feel heavy, bloated, powerless, and desperate. Today it rained all day long (http://connect.garmin.com/activity/268068168) so the trainer was at hand for me in the evening. I tried to do 3 times 5-minute intervals but I couldn't raise my HR enough with the first interval it was the highest, then on the second it dropped to 160-161 and the third one I could barely reach 160 :( This is only zone 4, I couldn't make it up to 5...And what is more, my HR dropped easily so I had to keep easy periods very short and my muscles hurt...
I'd better stop complaining and hope that next week I'll have better days :)

spokewench

01-31-2013, 11:20 AM

Sounds like your either coming down with an illness or you need a break desperately!

Crankin

02-02-2013, 03:40 AM

That does sound like over training.
I went to a spin class yesterday for the first time in about a month. I worked hard, lots of climbing, which I do almost entirely seated, and I sweat a lot.
The spin participants at this gym are such a motley lot, the time passes quickly, because I am people watching. But, they talk too much. I'm there to work, not socialize. There are a few of the other people from boot camp there, but I don't usually have a bike near them, as they all come late.
I had some "hoo ha" issues yesterday, which I attribute to wearing one of the newer pairs of Sugoi RS shorts my DH bought me. The chamois is just a little thicker and wider than my older pairs, and because I got them at the end of the season, they haven't been broken down in the wash enough. That, combined with the crappy spin bike seats did it, but I am fine now. Back to my Bellas for spin.

Anelia

02-08-2013, 08:13 AM

It started raining yesterday, I got wet all over because I disregarged the rain signs: heavy clouds, still air...and went for a ride. Today it kept raining so I trained inside (http://connect.garmin.com/activity/270955085).
Even though I haven't had a rest day for more than 10 days, my HR was OK and I felt good.

Anelia

02-22-2013, 09:20 AM

This is it! When I have rest from biking, I don't feel well on the first day. Today I felt my muscles sore (especially the calves) and my interval training failed: http://connect.garmin.com/activity/276189597

Crankin

03-03-2013, 09:19 AM

I did what I hope is my last ride on the trainer for the winter. Next weekend is predicted to be around 50 degrees F, so DH will redo the bar tape and check the chains on both of my bikes.
If there's any more cold/snow/rain I will either go to a spin class, run, or x country ski, once the trainers get put in the closet at the end of the week.
Did the ascending seated/standing hill interval workout and sweat like crazy. But, I can stand and pedal on the trainer for 3 minutes now, which I couldn't do in December.

ny biker

03-03-2013, 12:18 PM

I just did my second trainer session of the year. The first was about a week and a half ago, when I rode about 40 minutes while watching Pride and Prejudice (the Colin Firth/Jennifer Ehle version). My butt hurt for several days afterward.

And then things got busy at work again and I had a visit from my parents for a few days.

But today I rode 45 minute while watching the Spinervals dvd where Coach Troy rides in Baltimore County, MD. For the first time since last October, I genuinely want to go outside and ride my bike. The burnt-out feeling is finally in my rearview mirror.

And a friend just sent me a 20% off gift card for TE....