Archives for posts with tag: indoor trainer workouts

You consider your season a success, done the rides, the miles and are enjoying your fitness level. The early season rides that once were a struggle you now complete with ease. Then something happens totally out of your control, the lights get turned off much earlier than normal and the thermostat gets turned down outside. Don’t you just love Daylight Savings Time and the arrival of fall? Getting in that ride is now more of a challenge. If you are like many you simply put the bike away and wait for spring.

Big mistake!

That is a mistake many cyclists make. It is like hitting the reset button on your fitness. It takes a lot of work to develop your fitness and it quickly disappears when you stop riding. When you get back out on your bike those rides will be challenging again. Why go through that every year when all it takes is a little work in the offseason?

By maintaining a workout schedule, even if smaller you will retain some of the fitness you worked so hard for this season. The good news is it is easier than ever to do so. If you prefer to ride outside, the clothing technology is amazing and staying warm is easier than ever. Indoor trainers are the perfect tool for helping you maintain your fitness during the off season. Using the trainer a few times a week will position you well for those spring rides.

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by Ernest Freeland

Riding an indoor trainer doesn’t have to be a chore.  You just need to approach it with a positive outlook and vary the workouts so they remain fun.

I usually end up riding alone at home and in front of the television. I have several different things I do to keep it interesting.

One workout is riding at a steady state during the show. Then when the commercials start I sprint every other commercial until they end. As the season progresses I’ll change it to increase the intensity, sprint the first two commercials and recover on the next one, sprint the next two and continue till the commercials end. If you need more intensity move to sprinting three commercials and recover. For these work outs I typically ride the show in zone two and then try to sprint in the top of zone four bottom of zone five.

In another workout I ride a steady state during the show and then ride at an increased intensity during the entire set of commercials.  During the show I ride in zone two and then ride in zone four for the commercials.

Want a longer interval? Warm up during the first portion of the show. Then do your interval during the show and recover during the commercial.

One never knows how many commercials you’ll get “stuck” with but that is what makes it fun.

There are many other ways to entertain yourself during your work out. There are trainer videos with workouts you can watch, electronic trainers that vary your resistance and allows you to ride all around the world. Meet up with your friends and ride together or come ride with us in one of our Indoor Trainer Sessions or Virtual Mini Stage Races.