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indoor training once again


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i know this topic has been discussed over and over,

 

what i would like to know is, if i do a 50min season 3 times a week, i.e, monday, wednesday, friday, and a 2-3 hour ride on sunday, should that be ok to keep the fitness up during winter, or should i add in another training season during the week?

 

these weekly IDT training seasons are moderate intervals!

 

also roughly, a 25km ride on the IDT is it almost the same as riding a 25km on the road?
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Tough to answer - your proposed plan will maintain A level of fitness but dependent on where you are now I cannot tell you if it would maintain current fitness.

 

All I would say is make the sessions as intense as you can - moderate intervals may not be the best way to use your time.

 

Maybe do a 2 x 20 at 85-90% and then another day do a 6 x 5 at as ahrd as you can go for that duration. You could split them with a hard tempo 60 mins @ 80-85% with some shorter surges for 1-2 mins etc etc

 

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thanx my small problem is, i don't have a HRM yet, so have to just go with instinct if you can call it.

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All I would say is make the sessions as intense as you can - moderate intervals may not be the best way to use your time.

 

 

I have to agree with this statement. Go hard Monday to Friday indoors, or whatever days you train, spend your weekends enjoying the outdoors on leisurely long rides... Embarrassed

 

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Guest Michelle
1hill@aTime : That's not necessarily a bad thing (not having a HRM)... going on how you feel is probably a far better indication of how hard you should be pushing Wink
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All I would say is make the sessions as intense as you can - moderate intervals may not be the best way to use your time.


I have to agree with this statement. Go hard Monday to Friday indoors' date=' or whatever days you train, spend your weekends enjoying the outdoors on leisurely long rides... Embarrassed
[/quote']

 

thanx guy so you say, monday to friday or four days a week, won't be an overtraining situtation, pantini you so right with that, luckily i have a few buds on mxit to keep me company.Big%20smile
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michelle i rode a 50minute session last night and pushed as much as i could which, i thought was pretty hard, legs are fragile today, so i think it's deffinately working. i think.Smile

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Guest Michelle
1hill@aTime : Also, your last question... an indoor trainer session is equivalent to a longer session on the road (no freewheeling on the indoor trainer Wink)... if I remember correctly, 45 minutes is the same as doing around an hour on the road...
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It's also a good way to work on increasing your Lactate threshold depending on the length and intensity of your intervals...

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 Agree with Bike Max...lot's of intervals or if you find turbo training boring like me...go spinning!! VERY NICE!!
AuctionLamb2007-05-29 03:54:06
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Guest Michelle

1hill@aTime :  Try doing those intervals that BikeMax mentioned (the 2 x 20minutes)... your legs should feel like they're about to start burning but you're able to maintain it for the full 20 minutes.  Hmmm... maybe BikeMax can describe it better Embarrassed

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1hill@aTime : That's not necessarily a bad thing (not having a HRM)... going on how you feel is probably a far better indication of how hard you should be pushing Wink

 

I go with that. I have not used mine in a long time and listen to how i feel i am riding better and enjoying it more. (got this tip from one of Widgets earlier post's)
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Hey OneHill, what type of idt do you have?  And do you have a rear-wheel speed sensor on your bike?

 

If you have a magnetic trainer, then you can set up these intervals quite accurately because a magnetic trainer has a linear speed vs power curve.

 

So, this is what you could do:

 

1. Set up a standard process for putting your bike on the trainer - same tyre pressure and same number of turns on the tightening knob.

2. Do a 20 min TT as hard as you can - warm up nicely.

3. Get your average speed for the 20 minutes.  Approx 95% of your 20 min speed will be your functional threshold speed (call it fts).

4. Now you can work out your power (speed) levels.

 

Tuesday: warmup, then do 6 intervals of 4 minutes at around 115% to 120% of your fts.  4 minutes recovery between intervals.

Wednesday: 90 minutes of 85% - 90% fts

Thursday: warmup 2 x 20 minutes of 95% of fts with 10 minutes recovery.

 

Couple of nice longer tempo (2.5 hours) rides on weekends and you'll be in pretty good shape.
bruce2007-05-29 04:25:28
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