endurance

[vanniri]

how do i do endurance training on a stationary bike?

 

As a result of where I live + my work priorities (it pays for all the other stuff!) I have no choice but to use the IDT for endurance.

 

The positive points:

1. You can add + 20% to your actual time spend, since no coasting/cornering/braking/etc. Same as the Free State flats - only constant work rate

2. Very easy to keep a constant work load, i.e. very effective

3. Catch-up on the crap sold as entertainment on TV, unless you can watch TdF, Giro or Spain recorded in PVR

4. Will improve your pedal efficiency

5. Time will fly-by when you get back on road

 

The negative points:

1. Mentally it feels like + 40% to actual time spend

2. Very hot and sweat all over the place (depend where you are)

3. Not really good for skills

4. Not good for core strenght

 

Tips:

1. Drink ice water before and during

2. At least two fans, I find blowing from the rear the best. Be careful of passing wind...

3. Have some visual entertainment, no not your local Teaser variety!

4. Start with 1-hour rides, work your way to 2-hour rides. I have hardly being able to do more, but can fairly easily manage 2-hours

5. Have two sessions per day. This could potentially result in 4-hours. I usually do 2 x 1,5-hours.

6. Cycle out-doors on week-ends and EVERY other opportunity you have

7. Train your core

8. Vary your cadence during the ride, but attempt 1/2-hour constants if possible

Edited January 14, 2011 by vanniri

[zuludog]

are there no shortcuts here. would say 3x20 min tempo rides not give an aprox. equivalent result?

[SwissVan]

As a result of where I live + my work priorities (it pays for all the other stuff!) I have no choice but to use the IDT for endurance.

 

The positive points:

1. You can add + 20% to your actual time spend, since no coasting/cornering/braking/etc. Same as the Free State flats - only constant work rate

2. Very easy to keep a constant work load, i.e. very effective

3. Catch-up on the crap sold as entertainment on TV, unless you can watch TdF, Giro or Spain recorded in PVR

4. Will improve your pedal efficiency

5. Time will fly-by when you get back on road

 

The negative points:

1. Mentally it feels like + 40% to actual time spend

2. Very hot and sweat all over the place (depend where you are)

3. Not really good for skills

4. Not good for core strenght

 

Tips:

1. Drink ice water before and during

2. At least two fans, I find blowing from the rear the best. Be careful of passing wind...

3. Have some visual entertainment, no not your local Teaser variety!

4. Start with 1-hour rides, work your way to 2-hour rides. I have hardly being able to do more, but can fairly easily manage 2-hours

5. Have two sessions per day. This could potentially result in 4-hours. I usually do 2 x 1,5-hours.

6. Cycle out-doors on week-ends and EVERY other opportunity you have

7. Train your core

8. Vary your cadence during the ride, but attempt 1/2-hour constants if possible

 

good post

 

Sounds like my life, except the fan from the rear have not tried that.

 

Due to my IDT setup my fan is in front slightly on my right side (looking at the fan) and you wont believe how much more my left side, arm and hands sweat compared to the right side.

 

Sweat is the biggest problem with IDT, not good for your bike.

[SwissVan]

are there no shortcuts here. would say 3x20 min tempo rides not give an aprox. equivalent result?

 

What kind of event you training for?

 

I would say if it is a 94.7, Argus type event then combined with a warm up, rest in between and cool down than 3 x 20 minutes would be border line ok.

[zuludog]

joberg2c

[vanniri]

good post

 

Sounds like my life, except the fan from the rear have not tried that.

 

Due to my IDT setup my fan is in front slightly on my right side (looking at the fan) and you wont believe how much more my left side, arm and hands sweat compared to the right side.

 

Sweat is the biggest problem with IDT, not good for your bike.

 

I am in Brazi, sweating is even a problem of the bike.

 

Have a plastic bike, the front derailleur and front disc disc is taking a hammering. I use a large + small towel to cover the bike and a large towel to dry myself

[SwissVan]

joberg2c

 

Oh hectic, there are no short cuts in that case.

 

You need to do long sessions of aerobic training building up the time to equal what you expect to do each day or as close to it as possible without injurying yourself.

[SwissVan]

I am in Brazi, sweating is even a problem of the bike.

 

Have a plastic bike, the front derailleur and front disc disc is taking a hammering. I use a large + small towel to cover the bike and a large towel to dry myself

 

When I used my real bike on the IDT I bought one of those plastic shower curtains and cut it up to fit over the affected areas and a large towel (one of those super absorbing hiking type towels) on the floor to catch the run off.

[zuludog]

well will see what i can do - thanks for some good advice.