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So now that i have one...

Discussion in 'Road & Cyclocross' started by mobius, Nov 30, 2005.

  1. mobius

    mobius Turbo Monkey

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    What exercises should i do? I got my trainer and rode today but realized i need some plan of attack to get going. I mainly want to focus on my cardio and leg endurance. Any websites, books, etc.

    I can't afford fancy computer programs or a heart rate monitor so just something simple but effective would be good.

    Thanks.
     

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  2. bluebug32

    bluebug32 Asshat

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    wear a watch and figure out your target heart rate and then you can calculate your percent heart rate for endurance training, fat burning etc. Then just go with it and have fun because doing something, anything is better than sitting and eating all winter (though that's fun too) :)
     
  3. indieboy

    indieboy Want fries with that?

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    go get the "train right" videos. they have ones designed for specific purposes, ie climbing, TT, sprinting....etc. go pick up a few of them and give them a try. make sure to put a huge fan in front of you while you do this. and have plenty of water set aside.
     
  4. Muuqi

    Muuqi Monkey

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    Dude, the Joel Friel Cyclists Training Bible is the best training book there is out there. If you don't wanna do that, then you should do some workouts that are low intensity (easy spinning)/long duration, and some that are high intensity(80 % of your all out spinning effort on the trainer)/short duration.
     
  5. JRB

    JRB Guest

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    Spinervals are decent.
     
    #5 -   Dec 2, 2005
  6. robdamanii

    robdamanii OMG! <3 Tom Brady!

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    Search the web for ACSM information on exercise prescriptions.
     
    #6 -   Dec 2, 2005
  7. douglas

    douglas Chocolate Milk Doug

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    If he cant afford $30 for a HRM how can he afford videos, books, etc?

    cadence: count pedal strokes, you should be around 90...adjust accordingly if not

    always warm up / cool down

    some ideas:

    >just long & steady

    >standing intervals, stand fo 1min, sit for 2; stand for 2, sit 2; stand 3, sit 2;...4/2, 5/2, 4/2, 3/2, 2/2 and back to stand1/sit2

    >power sides, push hard on the down stroke w/your right leg only, repeat 45 times, then switch to pushing hard on the down w/the left 45 times, then spin for 90 strokes, then back to the right...repeat

    >simulate a real ride, adjusting tension/gears: flats, flats with head wind, hill (lower cadence), steep hill (even lower cadence), downhills, etc





    pl
     
    #7 -   Dec 2, 2005