indoor training

[zounds]

this is my first time training during the winter, and I'm in Chicago which invariably means I can't always ride outdoors. I have rollers which I've started to use, but I'm still pretty new to them. I'm also looking to take spinning classes but I'm wondering how cyclists use them for more intensive training. any tips on using rollers/spinning to their advantages? how do you guys train in the winter?

[TsPoet]

any tips on using rollers/spinning to their advantages? how do you guys train in the winter?

Spinervals
http://www.spinervals.com/
Although I could never do a spinerval on a roller, I don't have an ER close enough.

[7rider]

I do Spinervals on rollers. I just don't stand when they say stand. I just up my cadence at that point.

Search on "rollers" in this forum and you can find lots of tips on using them and their benes. There is also a forum here dedicated specifically to Spinning.

[Irulan]

I use several training programs that I got from Lynda Wallenfels

lwcoaching.com Lots of options. I like using my own music and getting an email every day telling me what to do.

[Pedal Wench]

I use several training programs that I got from Lynda Wallenfels

lwcoaching.com Lots of options. I like using my own music and getting an email every day telling me what to do.

A second "AMEN!" to Coach Lynda's plans. I have a prebuilt and it REALLY helps with a specific goal, but it also makes indoor training more interesting when you're following a specific workout. I don't have time to get bored when I'm timing intervals.

[tulip]

Thanks for the lwcoaching link. I look forward to checking it out.

[Pedal Wench]

Tulip,

The best part about Coach Lynda's plans is, well, Coach Lynda. Her forums are great for getting advice, and if you have a question, she'll answer with amazing attention to detail in a way that makes it so easy to understand. She understands athletes, understands that real life gets in the way, and she really believes in what she does.

[tongue_tied]

I second the Spinervals suggestion. I got a DVD for Christmas and it has definitely up'd the ante on my indoor training. Plus, it definitely eliminates some of that boredom.

[ridebikeme]

There are definitely many good suggestions here! And like all of the suggestions, there are choices for everyone and that is the key!!

I have used the Spinervals DVD'S since the 90's and have enjoyed them. I will also say that I generally set up a program for myself in addition to Spinervals or whatever else may be going on.

With that said, I also think that having a personal program/coach is also a great idea. It all comes down to how detailed you want to be, whether you are motivated to stay on a plan, or whether you simply need some help in that area. I know LOTS of people who choose both avenues, and as long as you are aware of what is going on, I think you can be successful with either.

Keep that winter training going everyone!

[zounds]

thanks for the tips everyone. I've heard really good things about spinervals and I'll definitely check out coach lynda.

[Zen]

I have my reading cut out for me. And so do you.

http://search.active.com/search?f=ar...cling+climbing

[Geonz]

I like the Carmichael videos myself when I do them at the bike shop with the group. Might just get one & do it on my own...

[Crankin]

I bought the Cyclo Core/Cyclo Zen winter training program 3 years ago. While I know that some think that Graham Street is a little full of himself (he may be), the program is a good one. But, it's different than Spinnervals in that the rides are not on video, (except one of the most difficult ones, which is done about once every 10 days), but on a CD that you can download and print out in a booklet format. I like this program for several reasons. First, I bought the "low volume" intermediate level program. Basically, this has about 60% of the workouts of the regular volume intermediate program. Street did research after the first couple of years and found that a lot people who bought the regular program only did about 60% of the workouts and they still improved their fitness, so he offered a version with more rest days. For me, this gives me flexibility to include the winter sports I do and fit the bike training in. The CDs have 2 30 minute yoga programs, an 8 minute power workout, a core workout, and a stretching workout. I use those all year round as a complement to my riding. There's also 6 different, short functional training and resistance workouts that are part of the winter training program, along with a bonus abs/core workout and a stretch. They are hard; in fact I can't do a couple of the things, so I modify.
This year, I am doing the prescribed workouts/rides on an accelerated basis. So, I will be finishing the 12 week program in about 9-10 weeks. If the prescribed program for a day is too long for the time I have, I sometimes split up the riding part and the core part. But usually, the riding part of the program isn't more than 45 minutes at a time. There's lots of very hard drills combined with easy spins; no horrible 2 hours on the trainer! He recommends doing one long outdoor ride a week, but I have been substituting x country skiing/snow shoeing for that. Today, I will ride outside for the first time since the middle of December (it's warmer), but I feel much stronger.
One thing about this program is that you have to be motivated to do the bike drills without a DVD, i.e. just reading it from a book. I watch the news or listen to music and I'm fine. But other people might want the "push" of a video.

[ivorygorgon]

I can't say enough about Cardio Coach

http://www.cardiocoach.com/

These are guided workouts for the ipod. Coach Sean is amazing, and the music is really good. No visuals, but oh, these are fabulous workouts.