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.

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.

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.