Training Routines

A light bike doesn't replace good fitness.

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ultyguy
Posts: 2274
Joined: Fri Aug 06, 2010 1:35 pm
Location: Geneva

by ultyguy

KWalker wrote:
nathanong87 wrote:possibly look into getting a trainer with resistance. rollers for me, could not provide enough reistance to do any sort of 'real' intervals.


Inside Ride and some of the Tacx rollers have a ton of resistance. I used Inside Ride all last winter and found the road feel to be a lot better than the trainer, however, this became sort of a pain in the ass after a while because I'd often forget I was on them and almost crash.


Elite digital rollers. Good for 600-700 watts.


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by Weenie


addictR1
Posts: 1351
Joined: Sun Jun 10, 2012 1:11 am

by addictR1

i won't be able to go out and ride from now till end of Feb.. will be stuck indoors with my KK Road Machine trainer.

any suggestions on how to train with it? i want to build up some climbing legs, but not sure if possible with indoor trainer.

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Sacke
Posts: 615
Joined: Fri Sep 26, 2008 2:33 pm
Location: South of France

by Sacke

Tinea Pedis wrote:This is worth a watch (from a well respected coach)

http://www.sbs.com.au/cyclingcentral/vi ... f-training


Anyone know where this video would be still available to watch?

addictR1
Posts: 1351
Joined: Sun Jun 10, 2012 1:11 am

by addictR1

Sacke: +1.. i'd like to know as well...

User Name
Posts: 603
Joined: Tue Jun 07, 2005 3:32 pm

by User Name

Zwift is getting big here in Australia.
For those who don't know, it's connecting a compatible stationary trainer online and racing people on the internet.

I know a few guys who are just about hooked on it. They find it very motivating and competitive; much more so than riding alone indoors, . One guy I haven't seen on the road for nearly 2 months. :D

There are group rides, bunch races, etc, etc. I don't know much about it.

I gather it can get expensive to get set up, but there are cheaper ways to do it.
https://support.zwift.com/hc/en-us/comm ... ease-Help-

4151zero
Posts: 64
Joined: Wed Oct 07, 2015 10:56 pm
Location: SFO

by 4151zero

ZWIFT and kickr have saved me sanity and family life, we have a newborn baby boy (4mos old now).

I only really get out on weekends for brief sprints and hillclimbs or combos. I'm not fast, not that fit, not that strong.

Still trying to stay reasonably healthy and hopefully keep up with chasing the lil one around once he starts to crawl,walk, run/ride.

wish me luck.

Ghost234
Posts: 423
Joined: Sun Apr 24, 2011 2:21 am

by Ghost234

Anyone have a favourite trainerroad workout? I personally like The Rookie from the Sufferfest followed by Mary Austin.

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CummoY
Posts: 13
Joined: Wed Oct 21, 2015 5:58 am

by CummoY

Tuesday trainer session for winter - over geared to keep / focus on some strength while holding a base.

Typically ridden on Tuesday after a easy Monday.
Wednesday is a core exercise day.
Thursday is 4 x 12 mins @ 290 watts with 6 mins @ 75 RPM / 6 mins at 100 rpm.
Fri an AR day.
Saturday & Sunday Z2 for 2 hours each.

My FTP is 344.

20 mins @ Z2 - 220 Watts WUP

3 x 1 min @ 340W at 100 rpm - 1 min recovery.

5 mins AR

5 x 2mins @ 300w at 65 rpm, recover 2 mins @ 200W at 95 rpm.

5 mins AR

5 x 1 min@ 360 watts at 65 rpm, rec 2 mins Z1

5 mins AR

4 x 1 min @ 300W at 100 rpm, recover 1 min Z1

10 mins Z1.

JackRussellRacing
Posts: 232
Joined: Thu Nov 03, 2016 4:32 pm
Location: North Carolina, USA

by JackRussellRacing

Ghost234 wrote:Anyone have a favourite trainerroad workout? I personally like The Rookie from the Sufferfest followed by Mary Austin.


Polemonium is my new favorite.

Ulver
Posts: 75
Joined: Fri May 27, 2016 11:55 pm

by Ulver

addictR1 wrote:i won't be able to go out and ride from now till end of Feb.. will be stuck indoors with my KK Road Machine trainer.

any suggestions on how to train with it? i want to build up some climbing legs, but not sure if possible with indoor trainer.


My humble suggestion would be to take a look at the trainer road sweet spot base plans. 12 weeks but split into two 6 week parts. If you don't have a power meter then you can use virtual power as a reasonable metric (though I found it to overstate my power by over 10% versus a powertap). Work on the base fitness then move on to one of their build plans if you enjoy it (maybe sustained power if we are talking alpine?).

Something with some structure / discipline works well for me at least. Obviously goes without saying that if climbing is your target then your weight will be a big factor too.

Carnkycolnago
Posts: 3
Joined: Thu Jun 15, 2017 12:06 am

by Carnkycolnago

I have been doing the following for the last 4 weeks and I can feel and see the difference . FTP was 243

Monday - 1 hour Z2
Tuesday - 3 x 20 min @ Z3 205-215 watts with 5 min break in between each set
Wednesday - 4 x 4mins @ 270-280 Z5 w 5 min recovery in between
Thursday - 1 hour Z2
Friday - 3 x 20 min @ Z3 205-215 watts with 5 min break in between each set
Saturday - Fun ride whatever comes up
Sunday easy spin or day off

I'm going to continue this routine until the end of June and do another FTP to see if it increased
after that I have no clue what's next

addictR1
Posts: 1351
Joined: Sun Jun 10, 2012 1:11 am

by addictR1

Just started doing trainer road.. Will look into the sweet spot training


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MarkTwain
Posts: 187
Joined: Sat Feb 23, 2013 10:51 pm

by MarkTwain

You've had a power meter for how long and only now hearing of SST?

This is why you think you have issues with 'pacing'. Reads more like simply an issue with training.

by Weenie


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