I like to go to Spin. There are always a few guys in our class, and in the winter there are more.

My gym has a long ride (60 min on Saturday and 90 min on Sunday) in addition to regular 45 minute spin classes.

I have a trainer and I use it in the winter, too. I don't always have a plan, it's more general cardio. Although this winter, I'm hoping to improve my biking some.

I guess what I like about Spin is that they have a workout all ready to go. I work harder in the classes than I do on my own. But that's probably just me!!

I hate stationary bikes at the gym. They suck. We do have a few spin bikes on the floor that we can use in leiu of the stationary ones. But still, I'd rather be in class.

quote:<HR>Originally posted by wyrillco:
Would you share some of what you do? I always feel aimless on the trainer. <HR>

Although I'll share with you what I did last winter (haven't been on the Trainer since, like, April), know that I only had one year on it and mainly cobbled my workouts together from listening to folks here (Jr is awesome for this, as he'll drop a nice workout from time to time) and figuring out what I like to do as in what's fun.

Last winter I had three types of workouts. The first was really just a simple hodgepodge of intervals to get me fit enough to do the heavier lifting (the other two). After the first built enough strength, I no longer did it.

Basic

o WU - 15 minutes easy enough gear, but don't weenie here -- simulate a 1-2% grade of real road (just make sure there's good enough resistance). Keep cadence at 90.
o 5 x 1' gear up - maintain cad w/2' rest in between.
o CD - 10 min

Take this workout and make it harder as you get fitter. Lengthen the interval time. Increase number of intervals. Decrease rest. Things like that.

Intermediate I - Spin-Up

Work slowly up to this, as you probably will not be able to do it right away, and if you can, then gear up again, or increase resistance. But don't try to ramp up too quickly, because you'll have to watch the knees.

o WU - 15-20 min
o 8-10 x 5 min gear up, high cadence as possible while just about nearly dying at end of 5 min. By 4 min you should be staring at that **** clock because you want it over. Trust me. These are fun.
o CD - 10 min

Intermediate II - Gear-Up-&-Up

My ultimate favorite. This assumes G4 (gear 4) is your normal Trainer gear you used in WU. Try your very best to maintain 90 cadence. Guess if you don't have a meter. I don't.

o WU - 20 min (read a book, but maintain steadily increasing power -- cadence and pressure on the pedals -- but stay entirely within self, as if you could ride this way for another 30 mintues)
o 2 x 2' G5, 6, 7, 8, 9, 8, 7, 6, 5 w/2-5 min rest
o CD - 10 min

The work load is to be read as follows: Gear up from 4 to 5 and hold with 90 cadence for 2 min. At end of 2 min, don't rest but instead gear up again and hold for two min. Go as far up as you can, and then back down. It hurts. Bad. Especially at first. But you will love it. It is my absolute FAVORITE. In fact, I had a long Trainer session planned early in my season where I did that very workout 8 times over a 3 hour span. I was dead. And I loved it!

Again, this is just an example. Wing your own. Once you get used to it, then you can focus on base build and all that horse stuff.

Also, Google "Trainer Workouts in a Binder". It seems good. I have it. But don't use it. Only because I'm the type that likes to wing my own.

Good luck.

trainer. It's your bike, set up for you. My old one was VERY loud. The newer fluid trainer is much quieter. However, son is still on an old style trainer, so it's still quite noisy in the basement!

Get out when you can. Son and I did this more this spring than in the past. We got BORED in the basement and needed a break!

I would not use a stationary bike. I swear that using it for warm up at PT caused more problems!

quote:<HR>Originally posted by chrisuletz:

3. Attending the spin class. Is that really good bike training? Would it be weird for a guy to show up?

<HR>

One other thought is you could take your bike and trainer to spin class. Ask first of course, but should be allowed. A little bit of a pain to carry the trainer (mine folds up and has a handle) and bike, but it would definitely be a cool way to mix things up.

I use about a 12 week block in the winter for trainer work and do structured workouts where I make a grid and log heartrate, wattage and recovery. Each workout is harder than the last week, with either more resistence, more duration or less recovery. If the workout is going badly, poof, it's over. I do three sessions a week on the trainer, or replicate them outside from time to time, but in many ways the trainer is better.

strength--50 rpm's for 1-2 minutes, then 80 rom's for 20-40 mins

tempo- 30-90 minutes at 90 rpm's

strength/endurance - 5 or 10 minute intervals with decreasing recovery over time and increased wattage

For any given day, the total "work" will equal 40 or more minutes, so it's key to have the workload always below the point where you go anaerobic, there is no need to be pounding out hard intervals in the middle of the winter, especially for a triathlete who won't be racing until may.

Having the data of watts output and heartrate from the Tacx allows me to understand if my body is improving in its ability to do work without making lactate. Prior to getting this trainer, I did not use a trainer at all during the winter and really struggled through my early season races.