Trainer Workouts

[smilingcat]

I'm posting this with certain amount of trepediation. I don't want to sound like I'm some sort of elite cyclist cause I'm not. This is what I used to do years ago... Also I'm not a coach/trainer nor a person with proper education when it comes to physical education. This jsut worked for me and maybe different for you.

I do the merry-go-round when doing the intervals.

5 min very easy warm up
5 min warm up at 120 HR
5 min warm up at 130-140HR
10 or so min 160 HR (80% max hr)
then I start the interval 1 min on and about 1-3 minutes off (till my HR drops to 160.)

with each 1 minute interval, I pop up in gear and stay there for both the interval and the rest period. then onto the next interval. When I hit the top gear I go down a gear with each interval. I start at my 3rd or 4th gear and go up and back down to 3rd or 4th gear. Chain ring stays at 53 the whole time.

then 5 minutes at 160 HR
then 10 minutes of gradual slowing/cool down. Stagger off the bike.

I'm not here yet... This was my routine when I was still really involved with cycling. Mag trainer time was minimum of 1 hour a day and on some days it was 2 hours a day. I got more out of it then riding on the road because I didn't have the interruption from the traffic lights. You know you are in good shape when your HR drops to resting rate while sitting at a traffic light.

And like hellostarshine, I have "hill climb" workouts on a trainer. Big gear 30 minutes on 5 minutes off repeat 3 or 4 times. And I'm spent. more like tongue hanging out.

Right now I'm just working on my base miles/stamina and basic strength. My back is still causing me grief so I'm being cautious.

today's training outside. stretching first for about 5 minutes
ride slowly then increased my HR to 160. did two strenuous hill climbs where my HR went to 194. Majority of the time, my HR was near or above 160. followed by a 10minute cool down and more stretching. my max HR is still around 204. Don't mind me, I'M REALLY OUT OF SHAPE AND OVERWEIGHT!! The hills were just a mole hill before I gave up riding. These are what one would call a whoopdy-do bumps.

When on a trainer, I use both a stop watch and a timer. Plus I listen to my MP3 player. For some reason, I prefer the meditative kind of music instead of high ocatane loud music. Find a music you like where you can forget about time.

I have a hate relationship with my mag trainer. But I enjoy it none the less. It's never easy.

smilingcat