Working it on the trainer

[jen]

Wanted to know any suggestions of things to do on the trainer? I have come to a couple of the sessions at five seasons which has given me a little idea and felt I have been working pretty good on the trainer but then after riding last Saturday I think that might not be the case...so any suggestions would be great! I'm assuming it's better to do "drills" and such rather than just get on the bike and ride but also how to know how hard you are working? (don't have hr monitor or anything like that) Thanks!

[jacqui]

Dick Friel and Web Hobson coauthored a book called Workouts in a Binder For Indoor Cycling that is gives workouts you can do on your own. The book also uses RPE in addition to HR which is helpful if you're not using a moniter. Much better than just sitting on the trainer for an hour with no real objective.

[Aussie Rob]

I do sets. Reddy taught me a good one last winter i like....it goes as follows -

Start in your 5th hardest gear, this is your recovery gear.
Drop to the next hardest for 4 mins.
Go back to recovery gear for 1 min.
Drop down 2 gears harder for 3 mins.
Go back up 1 gear for 1 min.
Go back up 1 gear for 1 min.
Drop down 3 gears for 2 mins.
Up 1 for 1 min
Up 1 for 1 min
Up 1 for 1 min
Drop down 4 gears for 1 min
Up 1 for 1 min
Up 1 for 1 min
Up 1 for 1 min
Up 1 for 1 min
Drop down 5 gears and hold it for 2 mins out of the saddle (this is your hardest gear).
3 mins recovery in small ring.

Rinse/repeat. Then do some one legged stuff and cadence work towards the end.

[jimdehner]

if you haven't been to "excel in cycling" you may want to take in a couple of sessions (wed and saturday) - Pete works on technique, endurance and strength - technique includes high cadence and isolated leg drills, endurance - overgear and lactate threshold drills and strength include simulated hill climbs - check out his web site the link is on the CTC site