Question: Indoor trainer or not

[RockCoach]

You can control your HR or power output very precisely on an IDT. I have both a set of rollers and an A frame Elite. I will choose the rollers every time and don't find it boring at all. Practise riding without hands on the rollers. That teachers you how to balance well.

 

I sweat like a waterfall though. Even in winter I end up with shirt off and fan on - which isn't so hot for the rest of the household if you ride in a open family area.

[Banesto]

i found the IDT to be very boring as well, until i setup some workout plans on my garmin 500. now i have a gadget that guides me with intervals. seems to help me a bit

[JGR]

I prevaricated a ton before getting one - in the end it was time efficiency that swayed me. I get time to do 2 decent 100km training rides a week, but that's about it. The trainer is now setup permanently in spare room with my old road bike on it. I can easily now squeeze in 2 or more extra 45 - 60 min intensive workouts in a week either early AM or in the evenings. The entire time I'm training is effort - no getting there, stopping at lights etc etc. And little wasted time at end aside from quick shower.

 

It's very early days for me using the IDT, so I haven't hit "too bored to bother" status yet. Stocked up on training vids though, and have plenty of pumping music to keep me going too.

 

As others have said, I also like the stats I get out at the end. Currently using an ANT+ stick paired with my regular Garmin HR strap and Garmin speed/cadence sensor. Have been trialling the TrainerRoad site too. I like it a lot, but it's bit too soon to say whether it will be worth the $10/mth long term. May just fall back to watching videos and gathering own stats direct to PC.

 

I'd say if you have the funds and believe you'll use it, go for it.

 

I recently upgraded my IDT as I was using it more and more - weather is one thing but I am really trying to break into a higher level and interval, tempo, threashold training on an IDT seems to be the way.

 

Can you tell me more about the $10/month program? Would be very interested to learn more and if its been working. Someone menioned sufferfest.com which is great but they only have a few movies to choose from. p.s Local Hero is the business!

 

I sometimes use it to warm up as I live on a hill and my ride starts with climbing over kloof nek.

[Iwan Kemp]

Yes.

 

You can focus on doing planned efforts without having to worry about road conditions, traffic and other interuptions.

 

No freewheeling or wheel sucking time

 

Can train and listen to music / watch movies etc at the same time

 

Helps you to HTFU

 

Yip. If you'ree thinkking of doing hours on it in one go you'll bored like everyone else. But if you use it for interval training or planned efforts like SV said, it'll do wonders.

 

Aim for 25-30min of the toughest workout of your life and you'll see the benefits. But 60minutes of just pedaling along...not gonna last long.

[walkerr]

I recently upgraded my IDT as I was using it more and more - weather is one thing but I am really trying to break into a higher level and interval, tempo, threashold training on an IDT seems to be the way.

 

Can you tell me more about the $10/month program? Would be very interested to learn more and if its been working. Someone menioned sufferfest.com which is great but they only have a few movies to choose from. p.s Local Hero is the business!

 

I sometimes use it to warm up as I live on a hill and my ride starts with climbing over kloof nek.

 

I must say first off - I have no affiliation to SufferFest or Trainer Road, since I'm conscious I've mentioned them a few times in recent posts. SufferFest I bought few vids and like them. TrainerRoad I signed up for the trial month, and so far so good.

 

All details on TR are here:

 

http://www.trainerroad.com/

 

I actually stumbled on TR because I wanted to a way to use the Sufferfest vids but in a structured program that gave me a graph of how hard I needed to be working. The vids give the usual x/10 RPE when playing, which you can approximate to a target HR but it's not as nice as seeing a power graph on screen. TR has a bunch of plans you can try, but they also have a fiull power profile for each Sufferfest vid, so you can load these up and work to the target TR has set out against the timings of the video. I like this part a lot - although I'm also thinking of trying some of the actual plans they provide as part of the subscription:

 

http://www.trainerroad.com/cycling/plans

 

Most likely at this stage I'll try the Time Crunched ones at the end.

 

You will need a Ant+ dongle - I got mine from www.nivo.co.za.

 

Setup I found quite easy. I put a long USB cable into my PC, which let me get the Garmin ANT+ USB dongle nice and close to my speed/cadence sensor and me with HR strap.

 

After that I just followed their instructions for installing the Garmin s/ware and then their application.

 

Once that is done - you pick a plan and off you go. I did their 20 min FTP test. I'm embarrassed to say my FTP came out at a lowly 173. But hey, I guess that is why I'm training. I also think I need to do a few more calibration runs to make sure the resistance profile for my trainer matches theirs. In theory I was on a 1% slope, but it felt much steeper so maybe my FTP will come out a bit better when I iron the kinks out. If not, at least it gives me something to improve upon!.

[SwissVan]

 

Aim for 25-30min of the toughest workout of your life and you'll see the benefits. But 60minutes of just pedaling along...not gonna last long.

 

 

 

Last winter Nov 2010 - Mar 2011 (your summer) i did quite a few IDT sessions of between 90 min and 240 min all at base training pace < 140 bpm on a regular basis and i'm still alive....I did watch a lot of dvd's tho and get off every 30 minutes or so to do some core / other exercises

 

But ja i dont miss those days

[Andymann]

I was lucky enough to get hold of 2 CS1000 Cateye trainers which I reconditioned. I now have both of them setup in a training room. I do all of my week sets on the trainer, which last between 60mins (hi intensity power workouts) and 1:40 (Fitness building) - I have done a 75km 2-hr session as my record. Yes, it's boring, your ass gets numb, you sweat (so you need two towels covering your bars and top-tube), and you go through back tyres. But, I rode a 2:35 94.7 a few years back, on one 3hr road ride on the weekend, and 5 indoor sets on the trainer Monday to Friday. If you don't have time, and you are serious about getting good results, you can't go wrong with indoor..... I have the indoor program I followed that year if anyone is interested....

[patches]

My thoughts on IDT's...

 

http://media.tumblr.com/tumblr_lznows4HoS1qc62bo.png

 

 

 

why not try jogging on the spot while you're at it!

Edited September 14, 2012 by patches

[Niel1]

I was lucky enough to get hold of 2 CS1000 Cateye trainers which I reconditioned. I now have both of them setup in a training room. I do all of my week sets on the trainer, which last between 60mins (hi intensity power workouts) and 1:40 (Fitness building) - I have done a 75km 2-hr session as my record. Yes, it's boring, your ass gets numb, you sweat (so you need two towels covering your bars and top-tube), and you go through back tyres. But, I rode a 2:35 94.7 a few years back, on one 3hr road ride on the weekend, and 5 indoor sets on the trainer Monday to Friday. If you don't have time, and you are serious about getting good results, you can't go wrong with indoor..... I have the indoor program I followed that year if anyone is interested....

I am interested in the program! Can you email it to me? niel175@yahoo.com

Thanx!

[The Saint]

Traditional IDT is very boring and how people can say that 1 hour on an IDT is equivalent to 2 or 3 hours on the road is beyond me. I have yet to see the scientific facts behind that statement. I think it is more something that your spinning instructor says to make you feel like his class was actually worth something to you.

 

If you want an indoor trainer get a Tacx, you are going to haul out some cash but this trainer will keep you occupied as well as give you accurate stats which you can compare to your road rides.

[walkerr]

I was lucky enough to get hold of 2 CS1000 Cateye trainers which I reconditioned. I now have both of them setup in a training room. I do all of my week sets on the trainer, which last between 60mins (hi intensity power workouts) and 1:40 (Fitness building) - I have done a 75km 2-hr session as my record. Yes, it's boring, your ass gets numb, you sweat (so you need two towels covering your bars and top-tube), and you go through back tyres. But, I rode a 2:35 94.7 a few years back, on one 3hr road ride on the weekend, and 5 indoor sets on the trainer Monday to Friday. If you don't have time, and you are serious about getting good results, you can't go wrong with indoor..... I have the indoor program I followed that year if anyone is interested....

 

Would be interested if you could drop me a PM with it in - at least it'll give me an idea of how far I have to go to get really fit

[walkerr]

Traditional IDT is very boring and how people can say that 1 hour on an IDT is equivalent to 2 or 3 hours on the road is beyond me. I have yet to see the scientific facts behind that statement. I think it is more something that your spinning instructor says to make you feel like his class was actually worth something to you.

 

If you want an indoor trainer get a Tacx, you are going to haul out some cash but this trainer will keep you occupied as well as give you accurate stats which you can compare to your road rides.

 

Agree on both counts - I started out enjoying Spin classes but in the end, they just produced sweat and no results and I hated the lack of stats. Just don't think Spinning and IDTs can be compared really

 

I got lucky and managed to find a Tacx Bushido at a bargain price - it's not as good as their high end models, but more than enough for what I need.

[SwissVan]

I was lucky enough to get hold of 2 CS1000 Cateye trainers which I reconditioned. I now have both of them setup in a training room......

 

you sweat (so you need two towels covering your bars and top-tube), and you go through back tyres.

 

 

Yeah the CS1000 is a great trainer, also had one which i bought over from SA. Bit noisy and does chew tyres.

Upgraded to an Elite with mag/ fluid resitance and elstogel roller, much quieter and have done just over 100hrs with the same tyre (Continental 26" slick)

 

My thoughts on IDT's...

 

http://media.tumblr.com/tumblr_lznows4HoS1qc62bo.png

 

 

 

why not try jogging on the spot while you're at it!

 

Try a treadmill....

[MTB_Roadie]

I do most my sessions on an IDT, and those who know me will agree that my performance has improved tremendously....

 

but....this will only be if you have a proper setup.

 

I use the Tacx Flow, was about R4000, then I also have an set program from the Science to Sport which I cycle on doing my training accordingly.

 

What helps is you don't run out of climbs, etc...so you can mantain the pace as the program says due to the tacx have the digital screen to adjust tension by a click of a button showing the gradient of the climb and it is also showing my watt output, cadence, HR, etc...keep track of an ODO as well.

 

Thus I will defenitely recommend it as a base and even though I get bored, having a set program times goes by fast....weekends I still go out on the roads, but besides that it was money well spent.

Edited September 14, 2012 by MTB_Roadie

[Andymann]

STANDARD INDOOR TRAINING PROGRAMS

 

Note the following programs are structured to improve certain fitness components. Indoor training is sometimes boring, thus I recommend that one combines different programs for the week of training i.e. alternate a different program every day. This may not be ideal in terms of phasing ones training but does definitely maintain a good level of fitness. A typical indoor training program would look as follows; MON; Prog. 1, TUES; Prog. 2, WEDS; Prog. 5, THURS; Prog. 4, FRI rest,

SAT outdoors for 2-3 hours, SUN outdoors for 2-3 hours

PROGRAM 1

AIM: WEIGHT LOSS AND MAINTENANCE OF FITNESS

 

The program is boring, as weight loss requires steady riding speed for extended periods

· Warm up for 10 minutes

· 20 min @ 70 % max heart rate (220-age)=max…relax

· 20 min @ 75 % mhr …relax

· 20 min @ 80 % mhr…relax

· Cool off for 10 min

PROGRAM 2

AIM: STRENGTH BUILD-UP AND TO IMPROVE HILLS

 

This program demands a concentration and an intensive effort for shorter periods of time. More muscle building than aerobic state riding.

· Warm up for 10 min

· Big gear i.e. 53x14 on gradient 3% for 30 sec, max muscular effort at low cadence, relax spin small gear to recover for 5 min

· Repeat the above interval as many times as possible 6-10 times and increase the gear and gradient to 5%. (Cateye indoor trainer

· Cool off for 10 min.

IMPORTANT: Take first interval easy to prevent injury to cold muscles and tendons

PROGRAM 3

AIM: SHARPENING UP FOR RACES/LACTATE TOLERANCE

 

To be done at max once per week (only for the fit)

· Warm up 10 min

· 1min @ 90% heart rate, recovery to just 75 % of max heart rate then repeat again, repeat 6 times, painful and eina!

· Ride @ 85 % of mhr for 20 min

· Cool of for 10 min

PROGRAM 4

AIM: TO IMPROVE LEG SPEED

 

· Warm up for 10 min

· Ride @ 75 % of mhr @ cadence of 100-110 for 10 min

· Repeat 3 times, small gears high cadence

· Do 10x150m max sprints with recovery in-between

· Cool of for 10 min

PROGRAM 5

AIM: TO RAISE AEROBIC FITNESS (threshold training)

 

· Warm up for 10 min

· 3x15min @ 80-85% of max heart with recovery in between these intervals, use all gears when riding

· Cool off for 10 min

·

[Andymann]

Would be interested if you could drop me a PM with it in - at least it'll give me an idea of how far I have to go to get really fit

Check my last post - that's the one I used.... straight off Google about 10yrs ago!