Indoor Training program

[liebenw]

I have just invested in a Tacx Flow and I am looking forward to do some serious indoor training this winter. I have surfed the web for some good indoor programs for those cold wet winter days.

 

It seems some guys use their indoor trainers as pat of their training plans in summer as well.

 

Woulds like to hear from you where I can obtain some good indoor training programs from the web. What program do you follow which has led to noticable improvements in your performance. Also, what keeps yo motivated sitting on the trainer for an hour or so?

 

Look forward to hearing from you.

 

Regards

[Jon0]

Go onto www.tacx.com training, there training programs for everyone+for different trainers

[capeofstorms]

Hi,

 

I often hear people talk about watching a video or two (even Chris Charmichael). If you one of these people then you not working hard enough.

 

Motivation should be the numbers you see on your Tacx computer when you following your programme and see the numbers(watts) increase on a weekly basis

[RedDevil]

Try these. They're wicked!

 

THE_SUFFERFEST

[capeofstorms]

Sufferfest videos are cool and so are many other videos. These are not programmes but workouts

Edited April 12, 2011 by capeofstorms

[Klaus]

For time and safety sake I use the indoor trainer for most of my training. I was actually thinking this morning to look on the forums to see if there were some more workouts.

 

I will post a few later but was wondering what everyone thinks of the time spent on the trainer. Like a gym session I feel you are wasting your time with anything over an hour. Most of my sessions range from 45 to 60 mins - I save the longer hours for the trails or road events. I will do two of these sessions a day or one with another type of activity i.e. running, paddling or swimming

[Tankman]

 

What program do you follow which has led to noticable improvements in your performance?

 

 

The outdoor program

[liebenw]

tx for the positive response guys. Can't wait to see what you have Klaus, and thanks for sharing

[mark ellis]

I had a great program made by a hubber, I will find her contact details and pm you

[Klaus]

As said above I do between four and eight IDT sessions a week depending how busy I am. The early morning ones are general gentler endurance ones but I use at least two of the strength sets later in the day as well as two sets of heavy endurance a week.

 

Here’s some workouts to get you started.

 

Strength Training

1

Warm up 10 - 15min (increase effort in the last 5min)

1 Minute Hard ( 80-90% MHR)

1 Minute Rest

2 Minute Hard ( 80-90% MHR)

2 Minute Rest

3 Minute Hard ( 80-90% MHR)

3 Minute Rest

4 Minute Hard ( 80-90% MHR)

4 Minute Rest

3 Minute Hard ( 80-90% MHR)

3 Minute Rest

2 Minute Hard ( 80-90% MHR)

2 Minute Rest

Cool Down and muscle stretch – 10 -15 min

 

2

Warm up 10 min

4 Minute Hard (90% MHR)

3 Minute Rest

4 Minute Hard (90% MHR)

3 Minute Rest

4 Minute Hard (90% MHR)

3 Minute Rest

4 Minute Hard (90% MHR)

3 Minute Rest

Cool Down and muscle stretch – 10 min

 

Endurance

10 Min warm up 60% MHR

10 Min Constant Speed 75% MHR

10 Min Constant Speed 8I0% MHR

10 Min Constant Speed 75% MHR

10 Min Cool Down 60% MHR

 

I also do a few longer contant speed sessions with a higher gear and resistance to replicate long drawn out hill climbs like the 14km start of the Kreme Tert

 

Technique

5 Min warm up 60% MHR

1 Min Left Leg 75%

1 Min Recovery – Both legs – 60%

1 Min Right Leg 75%

1 Min Left Leg 75%

1 Min Recovery – Both legs – 60%

1Min Right Leg 75%

5 Min Recovery – Both legs – 60%

Do four sets of this (enjoy! )

[jonnow]

Try these. They're wicked!

 

THE_SUFFERFEST

 

 

Sufferfest videos are cool and so are many other videos. These are not programmes but workouts

 

Do you guys enjoy the Sufferfest workouts? I'm thinking of trying one or two to see how it goes, but I'm a little sceptical

[MTB_Roadie]

save the cash...buy some nice armwarmers, lights, etc....cycle in winter...

[liebenw]

save the cash...buy some nice armwarmers, lights, etc....cycle in winter...

 

can deal with the cold, cannot stand getting wet and cold. Indoor trainer for wet days or when getting up too early just ain't gonna happen

[Sharkie 2]

Do you guys enjoy the Sufferfest workouts? I'm thinking of trying one or two to see how it goes, but I'm a little sceptical

I had a coach/biokenetisist do my total program for me, train with watts now its the best possible way to train as your HR may not be reflecting your true work rate

[MTB_Roadie]

can deal with the cold, cannot stand getting wet and cold. Indoor trainer for wet days or when getting up too early just ain't gonna happen

 

Agree, but you need to spend time on the road also, the trainer works to a point, but does not give the same training as good old tar/off road.

[BushGoblin]

I had a coach/biokenetisist do my total program for me, train with watts now its the best possible way to train as your HR may not be reflecting your true work rate

 

what are you using to measure the watts?