Winter 2013 stationary cycling

[Swan]

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 is anything to go by! I wonder how I can get a set-up like that at home...

[Catrin]

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...

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

[Anelia]

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 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]

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]

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]

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]

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.

[cycling78]

I love stationary cycling.
But Indoor cycling has benefits and disadvantages too.

[BenRiddle]

Hi Crankin,
Love to hear your story. Check out the 10 cycling tips for beginners.

[Bike Writer]

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]

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]

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]

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.