Trainer Tension

[sbctwin]

This is the first time I have started a thread. Not sure if I putting it in the right place our not...but here goes...
Ok, I have been pondering this all morning whether I should ask this or not. I have a cyclops fluid2 trainer. I have been using it for about 6 weeks now since the weather has been too cold for me to ride outside. The last few days, I noticed that my tire slipped when first starting my ride, so last night when I pumped my tires, I decided to tighten the tension on the wheel. I have a small bike with 650 wheels. When I first set it up, it didn't seem like I could apply much tension to the tire, but there was tension and I could "hand" peddle without too much resistance, but there was some. I needed to do that to set up my garmin. Anyway, last night I tighten the tension bolt and didn't think too much about it. Then this morning, I got on my bike and I could barely peddle. I was only able to eek out 7 miles in 30 min and it was a real struggle to keep it at 14-15 mph. I didn't enjoy my workout. When my 30 min were up, I got off and undid the tension and checked that I could "hand" peddle without much resistance. I want to use the trainer for my cardio workout and so that I will be in better shape when I can once again ride outside. With the easier resistance, I was able to use my gearing as I rode to vary my workout. With the resistance this morning, I had to really get into an easy gear just to peddle and that is where it stayed. So, I am wondering, should I have more resistance on the tire to help me build up more stamina? I can only fit in 30 min on the trainer a day with a longer ride on the weekends. Because I can't commute to work on my bike these days because it is too cold for me, I bike 30 mins, then walk 1+ miles to the trax station, ride the rails for 20 min then walk another mile to the office. I then just walk home the 1+ mile portion in the eve. I want to get the most out of my 30 min on my bike. What kind of resistance should I have to get the best workout. If I can "hand" peddle does that mean that I don't have enough resistance? With the smaller wheels, I don't seem to have much "play" in the resistance knob. I either have it too tight (like this morning) or hardly touching. I guess the best is what will keep me riding the trainer, but I want to be "ahead" of the game when I can finally ride outside...

[mimitabby]

It sounds like you are getting a great workout!
for contrast, I also ride 30 minutes. If i get 7 miles, i have been really working hard!

I usually get 6.

[spokewench]

You want to be able to feel a work out with more resistance but you also want to be able to spin at 90 rpms when you are in a rest sequence. For instance, you should do some planned workouts on a trainer rather than just spin at the same cadence and resistance all the time. This will make you better. There are many variations, but here is a sample:

Begin with your resistance low enough on your tire so that you can spin at at least 90 rpm fairly easily. Do this for 5-10 minutes (10 minutes preferably) to warm up. Then do increasing intervals like this 1 minute on. This means click up a couple of gears and keep your leg speed at 90 rpm for 1 minute. click down to your original gear and rest for 1 minute; click up two gears for 2 minutes; then click back down for 2 minutes, 3 minutes on 3 minutes off, 4 minutes on; 4 minutes off. You have now been on your bike for 23 minutes. If you are only riding for approx 30 minutes, warm down at your easy gear for 10 minutes and you are done. If you want to ride longer, do a repeat of the above. always warm down at the end of your workout.

You get your resistance by changing your gears to a harder gear.

Another workout like the one above, but very similar is to do the same type of 1 minute on and 1 minute off, 2 minute on 2 minutes off; etc. but instead of trying to keep your leg speed at 90 (which means your resistance is not that hard), you change gears to a harder gear and practice climbing, i.e. your rpms will be around 60 rpms. You must be able to keep 60 rpms up for the entire length of the interval, i.e. 1, 2, 3 and 4 minutes. At first you may be able to do a higher gear for 1 minute but will have to do maybe a gear lower (easier) for the 3 and 4 minute intervals.

Hope this helps

[Jo-n-NY]

I also have a Cyclops Fluid Trainer that I have been using for a few years during the winter months.

I put the tension to the tire just enough so when I peddle it the wheel does not skip. This enables me to to do various different workouts using the middle and large sprokets in the front along with changing gears in the the rear.

Like spokewrench mention, you do want to do part of your workout in a high cadence of 90rpm.

Like you my usual daily workout is before work for 30 minutes and I have various different routines I do. Once a week my girlfriend comes over and we do the Carmichael Climbing DVD together after work when gives us more than a 50 minute workout.

Hope some of this helps along with the other responses.


~ JoAnn

[aicabsolut]

CycleOps recommends approx 2.5 turns of the knob (don't know what it is for the lever models) after the flywheel just makes contact with the tire. If you're doing a lot of climbing or sprinting efforts, you might need some more tension to keep the tire from slipping. But it seems like you had light resistance and then really dialed it in. 1/2 turns or less from the 2-3 turn start point should gradually add some resistance until you feel comfortable. You should be able to use your gearing during the workout.

[sbctwin]

Thanks everyone for your replies...I have cut back on the tension on the tire and have been trying to use Spokewench's suggestions. After that one morning where I could barely peddle, I have noticed an increase in my ability to work my gears more. I can't stand up when I ride...never have felt comfortable even out on the road standing. I am more of a "grinder" and I just grind up a hill. That is probably why I am so terrible at hills .

[spokewench]

Thanks everyone for your replies...I have cut back on the tension on the tire and have been trying to use Spokewench's suggestions. After that one morning where I could barely peddle, I have noticed an increase in my ability to work my gears more. I can't stand up when I ride...never have felt comfortable even out on the road standing. I am more of a "grinder" and I just grind up a hill. That is probably why I am so terrible at hills .

I'm drifting here SBCTWIN - but were you my January ss? If you were, thanks so much for all the great swag!

Intersperse some really fast spin rpm type workouts into your trainer time. Try for 120 rpm at low resistance. keep it round, keep it smooth. these do not have to be long, but you will want to increase the length as you are able. Always take a rest in between.

Oh, and I forgot to say in my earlier post that you should not do intervals every day. You will wear yourself out. At least 2-3 days off a week from intervals, especially at first. You don't have to not ride, but don't do the intervals every day.

[sbctwin]

Yes, I was your ss...I had the stuff for several weeks but could never get to the po to mail it. I am so glad you liked it. This was my first time participating in the ss thread. Ever since I joined TE, I have learned so much and totally enjoy my exposure to all you fine women!!!!!