advice needed: spinning bike or roller/tr

[Rocket Man]

hey 234

 

i'm a techno junkie with all the toys. it's not what you buy it's how you use it.

 

forget long sessions - not necessary. but always warm up for 20min and cool down after a session

 

rollers rock because they work the core - try one leg peddling and high cadence work (not at the same time). or 30min at 120rpm will make the argus feel like a warm up. or try max speed - >190rpm for 10secsx12.

 

IDT's are great for strength intervals - 5mins at >300W x 3 (use a heavy load setting) or max power - 6sec at >1000W x 12

 

there's a ton of different and fun exersizes that you can do - many specifically to raise LT and improve peddling efficiency. all time favourite - playing the guitar on the rollers (concentration training)

 

also, to avoid boredom split training into am and pm. - aerobic am, strength or speed pm. 45mins tops. get your long aerobic (and recovery) on the weekends.