getting insight to good trainer workouts
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1194 days
sldotter posted 1 year ago.
I like to 90 rpm on the smallest rear cassette (biggest in the front) and do that for 90 seconds then go up a gear until I either get through all the gears or cant hold 90 rpm for the 90 seconds. I do about 4 sets with a couple minutes resting in between.
Trevor Douglas YOU ARE AN IRONMAN!
427
Member
439 days
Sully800 posted 1 year ago.
sldotter;85839 wrote:
I like to 90 rpm on the smallest rear cassette (biggest in the front) and do that for 90 seconds then go up a gear until I either get through all the gears or cant hold 90 rpm for the 90 seconds. I do about 4 sets with a couple minutes resting in between.
I'm assuming you mean biggest cassette, as in the lowest gear you can be in for the cassette?
Search for Chris Lieto on youtube....I remember watching some good training videos of his that might give you some more ideas.
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480 days
wirebook posted 1 year ago.
Per sully:
http://www.youtube.com/watch?v=DoHshNAk8h0 (#1)
http://www.youtube.com/watch?v=ydvlaaOt_dA (#2)
-Ray
Tri Blog: Http://dcrainmaker.blogspot.com
192
Member
971 days
Sling posted 1 year ago.
I have a workout that I use in the off-season that hurts like hell, but has dramatically improved my power.
Once a week:
2.5 minutes - low cadence (50-60rpm), big gear
10 lunges each leg
2.5. minutes - low cadence, big gear
10 squats
2.5 minutes - low cadence, big gear
repeat until you just can't take it any more
this helps conver the strength gained from the squats and lunges into cycling-specific power.
My legs are wobbly afterwards
Speed hurts; how fast do you want to go?
130
Member
1679 days
DSmith posted 1 year ago.
Here is one of my favorites. It is a long one, right around 1:30 but you could drop some of the reps to make it shorter or split it into two workouts.
WARM UP (15:00):
5:00 / S-3 ring / 90 rpm
1:00 / S-3 ring / 100 rpm
4:00 / S-4 ring / 90 rpm
1:00 / S-4 ring / 110 rpm
3:00 / S-5 ring / 90 rpm
1:00 / S-5 ring / 120 rpm
ISO LEG DRILLS (12:00):
1st leg - 2:00 / S-7 ring / 70 rpm
Both legs - 1:00 / S-4 ring / 90 rpm
2nd leg - 2:00 / S-7 ring / 70 rpm
Both legs - 1:00 / S-4 ring / 90 rpm
Two Sets
Transition - 1:00
HIGH SPINS (7:30):
High spin - :30 / L-3 ring / 120 rpm
Recover - :15 / L-3 ring / 80 rpm
Ten Sets
SIMULATED CLIMB (5:00):
Seated climb - :30 / L-8 / 70 rpm
Out of Saddle - :15 / L-8 / 70 to 90 rpm (last 10 sec accelerate)
Five Sets
Transition - 3:00
TIME TRIAL (28:00):
6:00 / find comfortable gear / 90-100 rpm
1:00 recovery / S-2 / 80 rpm
Four Sets
SPRINT ACCELERATION (6:00):
:15 / L-4 / start at 0 rpm and go up to 140 rpm
:45 / S-2 / 80 rpm
Six Sets
COOL DOWN (5:00):
70 to 90 rpm
1841
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1090 days
192
Member
971 days
Sling posted 1 year ago.
tri-ac;85919 wrote:
"s-3 ring" means small chain ring + 3 cogs down from the largest on the rear?
I was wondering the same thing.
Speed hurts; how fast do you want to go?
130
Member
1679 days
DSmith posted 1 year ago.
Sorry I should of explained.
S - small chain ring
L - large chain ring
So S-3 is small chain ring and three down from top. The more important part of the workout is to maintain the rpm's then to stay in the suggested cogs.
I have other workouts like this one if anyone wants. Feel free to email. They range from one hour to two. I got them from a class I take during the winters to help maintain bike endurance and build speed.
As cold weather hits I was looking for people to list their favorite trainer workouts. I have a few but lack creativity and wanted to see what others would throw out there!
Trevor Douglas YOU ARE AN IRONMAN!