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i just recently got an indoor trainer for my road bike. i have never used one before and am fairly new to road biking. i was wondering what kind of workout i could do on this thing to start with? i have a heart rate monitor but i don't have a cadence option on my cycling computer. should i get one? and what can i do in the meantime? thanks
 

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you don't need a cadence monitor. inside you have nothing better to do, so count of rpm's for 10secs every once and awhile. thats plenty. I watch VS and cooking shows while listening to techno on sirius. as for my training plan, I do whatever my coach has presrcibed for the day. BTW, I ride a schwinn spin bike. I can't stand bikes on turbo trainers, but that's me, and most people don't agree with me.
 

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I use a metronome to keep cadence while using the trainer. I have a gear table, so by knowing my cadence I know how "fast" I'm going. I have an older bike dedicated to the trainer and didn't want to bother getting another bike computer.

Dancer
 

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Beatchin' Technology
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depends...

I should do more intervals, I guess. But, it isn't something that I look forward to in the offseason.

About half the time I spin in the middle of the cassette on the big ring at 90rpm for an hours. Also, do Spinervals DVDs. Sometimes I watch a movie for an hour to an hour and half. Finally, I watch race (TdF, Giro) DVDs.
 

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Even if I plan a trainer ride for only 30 minutes or an hour, having a very structured plan helps me a lot.

Just getting on and thinking "ride for an hour" with no structure is a nightmare.

So have a plan!

Here is just an example for a three hour (previously unheard of) trainer ride I found on-line.

Hour One - warming up
15 minute warm up (160 watts)
15 minute Single Leg Drill (1 minute left leg, 1 minute right leg, 1 minute both, repeat)
15 minute steady riding (180 watts)
15 minute tempo riding (200+ watts)

Hour Two - big gear, low cadence work
4x (10 minutes of big ring, low cadence, 5 minute recovery)
I went one gear harder after each 10 minute segment, so my cadence lowered throughout the set. #1: 70rpm, #2, 65 rpm, #3 60rpm, #4 55rpm.

Hour Three - power hour!
The third hour is a ladder effort of 2x through:
(1 minute easy, 1 minute hard, 2 minutes easy, 2 minutes hard, 3 minutes easy, 3 minutes hard, 4 minutes easy, 4 minutes hard, 5 minutes easy, 5 minutes hard).
 

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there is nothing magic about a trainer. its like a bike outside. either train with power or HR. speed/gearing makes no difference. cadence, muscle tension, and HR do matter. power is better if you have it.
 

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If you don't already have one get a really good fan.
It’ll make your time on the trainer a bit more bearable
 

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not to mention that excessive heat will in fact elevate your HR, which if you are training with an HRM will potentially cause you to work at lower loads
 

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Dancer said:
I use a metronome to keep cadence while using the trainer. I have a gear table, so by knowing my cadence I know how "fast" I'm going. I have an older bike dedicated to the trainer and didn't want to bother getting another bike computer.

Dancer
Holy crap. I never even thought about using my metronome for cadence.:thumbsup:
 

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I really like the vision quest real rides videos, but find that as long as I can keep my cadence, anything on tv is fine to work out to. More action type movies work well if you need some motivation to keep pumped up.

I REEEEAAAAAAAAAAALLLLLLLLLLLLLLLLLYYYYYYYYYYYYYYYYYYYYY like having cadence on my computer, compared to not on my old bike/computer combo, but If you want to keep your own cadence, remember its 15 full revolutions every 10 seconds, to make 90 cadence. so that means a running clock of some sort would help. the metronome idea sounds good too. But having it on the computer is a pretty nice feature.
 

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if I had to choose between a fan and a cadence meter while inside, i'd choose the fan every time. i can count my rpm's....
 
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