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2014-01-19 7:03 PM

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Subject: Need new trainer workouts
I'm getting bored with my trainer workout. Normally I do 40 minutes of spinning then start on the lowest gear on the back sprocket, do 1 minute hard and one minute easy through all the gears.

What are some other workouts I could try?


2014-01-19 7:13 PM
in reply to: b2run

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Master
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Subject: RE: Need new trainer workouts

Join TrainerRoad, and you'll never be bored again.

 

 

2014-01-19 7:29 PM
in reply to: b2run

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Subject: RE: Need new trainer workouts
Ever given THE SUFFERFEST a try? They keep my pretty entertained and there are vids from 24min - 2Hrs in length.
2014-01-19 7:37 PM
in reply to: b2run

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Subject: RE: Need new trainer workouts

I second the trainer road ..just signed on this off season and wish i had known about it many winters ago!!

2014-01-19 7:43 PM
in reply to: b2run

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Subject: RE: Need new trainer workouts
Do a search for "indoor trainer workout" on youtube. Doesn't cost a dime.

I've added a handful to itunes after downloading them.

2014-01-19 8:23 PM
in reply to: b2run

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Master
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Subject: RE: Need new trainer workouts
10-15 min warm up
20 minutes, uncomfortably hard on 5 minutes easy. Repeat x 2 (or 3 or 4....)
10 minute easy cool down


10-15 minute warm up
5 minutes even more uncomfortably hard on 2 minutes super easy. Repeat x as many as you have time for
10 minute easy cool down


10-15 minute warm up
15 minutes moderately hard effort with every three minutes, a minute really hard ( so essentially 2 minutes moderately hard, 1 minute really hard x 5), after every 15 minutes take 5 minutes super easy to recover. Repeat 3-5 times.
10 minute cool down.


10-15 minute warm up
10 minutes sprint Tri effort level
20 minutes Olympic Tri effort level
30 minutes HIM effort level
Repeat x however much time you have (you can also reverse this and go from easier to harder)
10 minute cool down


There are as many bike interval workouts available as you have time to imagine.



2014-01-19 9:00 PM
in reply to: 0

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Subject: RE: Need new trainer workouts
Hour of power - I've done this myself and with some of the triathletes I work with at the cycling studio - big hit! You can modify the work efforts to however you like and recover in Z1/Z2. We work with power so the work efforts are slightly above FTP - functional Threshold Power.

Warm up 12 min: 5 min easy spin, 5 min working up to Z4/5, 2 min easy spin

1 min above threshold (FTP)
1 min rest
2 min work
2 min rest
3 min work
3 min rest
4 min work
4 min rest
5 min work
5 min rest
then back down again
4/4
3/3
2/2
1 min all out effort

cool down
approx 62 min before cool down.

the 3 min effort is always the hardest for me, not sure why. Enjoy!

Edited by runspingirl 2014-01-19 9:03 PM
2014-01-20 12:39 AM
in reply to: DanielG

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Subject: RE: Need new trainer workouts
Daniel, Would you be able/willing to list several that you have found to be 'good'? (Good being subjective, I know..)Hope you are recovering well!!Thanks
Originally posted by DanielGDo a search for "indoor trainer workout" on youtube. Doesn't cost a dime.I've added a handful to itunes after downloading them.
2014-01-20 4:53 AM
in reply to: triosaurus

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Subject: RE: Need new trainer workouts
Originally posted by triosaurus

Daniel, Would you be able/willing to list several that you have found to be 'good'? (Good being subjective, I know..)Hope you are recovering well!!Thanks
Originally posted by DanielGDo a search for "indoor trainer workout" on youtube. Doesn't cost a dime.I've added a handful to itunes after downloading them.



My idea of "good" right now is other people's version of "boring as hell" and "worthless" mostly because if I push too hard I pull my incisions and I'm just getting back into it

There are a lot of road videos that are just someone put a camera on their helmets or bars and just filmed 1:00 or so. Some of those are interesting once. I like the ones that give a gearing selection and recovery times, actual interval workouts.

I just did this one and it's the first 45 minute roller ride I've done in three months. I'm keeping this one:
http://www.youtube.com/watch?v=zSFYRiqodvU

This one kicked my butt but may be okay for someone normal:
http://www.youtube.com/watch?v=K1HQyedcg-0

My next one. I watched part of it just to make sure I'm going to like it.
http://www.youtube.com/watch?v=pSLh6MqKfkI

I'm hoping to work up to:
http://www.youtube.com/watch?v=a26By075MnQ




Of course, if you like just scenery and taking a ride type videos to work out to:
http://www.youtube.com/watch?v=A8jcfYwHW2o&list=PL7cjvn6glLGOrMUeuV...

When you find one you like, take a look on the right side for related videos, a lot of times there are a couple good ones over there for next time.
2014-01-20 6:28 AM
in reply to: b2run

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Subject: RE: Need new trainer workouts
I usually do the workouts from Jorge's winter cycling program (under "programs" on this website, free). It helps to have a heart rate monitor and/or power meter, but not absolutely essential. They are brutal; I'm not bored because I'm trying too hard to make the watt target or keep HR in the zone, and not puke. If at home, I tend to do them while watching old Kona videos. I don't even particularly want to do any part of an IM except the swim; Kona's not even my favorite part of Hawaii, but the videos remind me that some people have more serious issues (the "human interest" athletes on the NBC shows) and are feeling even hotter and suckier (the pros as many of them drop like flies) than me! Or do them to some nice high-cadence tunes, or a TV program where you don't need to concentrate too much.

Might need to do the "hour of power" or check out Daniel's videos tomorrow AM--supposed to do the 20-minute test but my work schedule is creating yucky conditions for that (as in test at 5 AM or after an 11-hour workday); would rather just do workouts this week and test next week when I'm better rested.
2014-01-20 9:10 PM
in reply to: Hot Runner

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Subject: RE: Need new trainer workouts
Thanks to all. Got some new suffering to do.


2014-01-20 9:31 PM
in reply to: DanielG

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Subject: RE: Need new trainer workouts
Originally posted by DanielG
Originally posted by triosaurusDaniel, Would you be able/willing to list several that you have found to be 'good'? (Good being subjective, I know..)Hope you are recovering well!!Thanks
Originally posted by DanielGDo a search for "indoor trainer workout" on youtube. Doesn't cost a dime.I've added a handful to itunes after downloading them.
My idea of "good" right now is other people's version of "boring as hell" and "worthless" mostly because if I push too hard I pull my incisions and I'm just getting back into it There are a lot of road videos that are just someone put a camera on their helmets or bars and just filmed 1:00 or so. Some of those are interesting once. I like the ones that give a gearing selection and recovery times, actual interval workouts.I just did this one and it's the first 45 minute roller ride I've done in three months. I'm keeping this one:http://www.youtube.com/watch?v=zSFYRiqodvUThis one kicked my butt but may be okay for someone normal:http://www.youtube.com/watch?v=K1HQyedcg-0My next one. I watched part of it just to make sure I'm going to like it.http://www.youtube.com/watch?v=pSLh6MqKfkII'm hoping to work up to:http://www.youtube.com/watch?v=a26By075MnQOf course, if you like just scenery and taking a ride type videos to work out to:http://www.youtube.com/watch?v=A8jcfYwHW2o&list=PL7cjvn6glLGOrMUeuVRrecVhWGqfY2ljzWhen you find one you like, take a look on the right side for related videos, a lot of times there are a couple good ones over there for next time.
Daniel, thanks for taking the time! Glad to see you are well, and 'back in the saddle'.
2014-01-21 7:42 AM
in reply to: triosaurus

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Deep in the Heart of Texas
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Subject: RE: Need new trainer workouts

Jorge's Winter Training Plan is a free plan on BT.  You won't get bored.

2014-01-21 1:20 PM
in reply to: Hook'em

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Subject: RE: Need new trainer workouts
Thanks Daniel! Those are really helpful
2014-01-21 9:07 PM
in reply to: Hook'em

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Subject: RE: Need new trainer workouts
Originally posted by Hook'em

Jorge's Winter Training Plan is a free plan on BT.  You won't get bored.




I couldn't find it. I looked under training plans. Is it somewhere else?
2014-01-22 1:38 PM
in reply to: Brian W

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Subject: RE: Need new trainer workouts
Originally posted by Brian W

Ever given THE SUFFERFEST a try? They keep my pretty entertained and there are vids from 24min - 2Hrs in length.


Originally posted by brucemorgan

Join TrainerRoad, and you'll never be bored again.




You should try TrainerRoad + Sufferfest together!

A HECK of a workout!


2014-01-22 1:44 PM
in reply to: d00d


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Subject: RE: Need new trainer workouts
Spinervals makes some good videos. I was foruntunate enough to find a table full of them on closeout at a bike shop for $4 a piece!

2014-01-22 2:15 PM
in reply to: b2run

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Deep in the Heart of Texas
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Subject: RE: Need new trainer workouts

Originally posted by b2run
Originally posted by Hook'em

Jorge's Winter Training Plan is a free plan on BT.  You won't get bored.

I couldn't find it. I looked under training plans. Is it somewhere else?

Here you go:  http://www.beginnertriathlete.com/discussion/training/training-plans-view.asp?planid=10920&memberlevel=1 

 

2014-01-22 4:33 PM
in reply to: Hook'em

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Subject: RE: Need new trainer workouts

Originally posted by Hook'em

Originally posted by b2run
Originally posted by Hook'em

Jorge's Winter Training Plan is a free plan on BT.  You won't get bored.

I couldn't find it. I looked under training plans. Is it somewhere else?

Here you go:  http://www.beginnertriathlete.com/discussion/training/training-plans-view.asp?planid=10920&memberlevel=1 

 

b2run, what make/model trainer do you have?  I have the BT plan in a spreadsheet for use with the Kurt Kinetic fluid trainer (CycleOps Fluid2 ok too) to use virtual power.  Makes for cheap way to get into power related training and you will get stronger/faster, as long as you have a rear wheel speed pickup.

2014-01-22 5:43 PM
in reply to: wannatri?

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Subject: RE: Need new trainer workouts
Originally posted by wannatri?

Spinervals makes some good videos. I was foruntunate enough to find a table full of them on closeout at a bike shop for $4 a piece!




I swear by spinervals!

I caught it on one of the specials and have pretty much all of the competition series, the fitness series and the ultra conditioning series videos downloaded and on my itunes.

2014-01-22 8:19 PM
in reply to: b2run

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Subject: RE: Need new trainer workouts
One of my favorites that was recently posted on Triathlete!

http://triathlon.competitor.com/2014/01/training/one-hour-workout-k...



2014-01-23 5:53 AM
in reply to: b2run

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Subject: RE: Need new trainer workouts
this is a GREAT workout

http://www.ironman.com/triathlon/news/articles/2014/01/my-favorite-...

4x4 min at first, slowly build to 6x4min. You can also build in duration to something like 4x7min.
2014-01-23 5:04 PM
in reply to: marcag


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Subject: RE: Need new trainer workouts
I really recomend THE SUFFERFEST!! Those videos are awsome, and they helped me a LOT to improve my bike split.

For my first 70.3 i used onlu SF videos during the week with longer rides on the weekends!! They will beat you good!!
2014-01-23 6:33 PM
in reply to: Donto

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Subject: RE: Need new trainer workouts
Originally posted by Donto

Originally posted by Hook'em

Originally posted by b2run
Originally posted by Hook'em

Jorge's Winter Training Plan is a free plan on BT.  You won't get bored.

I couldn't find it. I looked under training plans. Is it somewhere else?

Here you go:  http://www.beginnertriathlete.com/discussion/training/training-plans-view.asp?planid=10920&memberlevel=1 

 

b2run, what make/model trainer do you have?  I have the BT plan in a spreadsheet for use with the Kurt Kinetic fluid trainer (CycleOps Fluid2 ok too) to use virtual power.  Makes for cheap way to get into power related training and you will get stronger/faster, as long as you have a rear wheel speed pickup.




I have the cyclops fluid but no electronics, power, heart rate on it. I've only been doing this one year so I'm haven't advanced to the fancy dodads yet.
2014-01-23 6:46 PM
in reply to: b2run

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Subject: RE: Need new trainer workouts

Originally posted by b2run
Originally posted by Donto

Originally posted by Hook'em

Originally posted by b2run
Originally posted by Hook'em

Jorge's Winter Training Plan is a free plan on BT.  You won't get bored.

I couldn't find it. I looked under training plans. Is it somewhere else?

Here you go:  http://www.beginnertriathlete.com/discussion/training/training-plans-view.asp?planid=10920&memberlevel=1 

b2run, what make/model trainer do you have?  I have the BT plan in a spreadsheet for use with the Kurt Kinetic fluid trainer (CycleOps Fluid2 ok too) to use virtual power.  Makes for cheap way to get into power related training and you will get stronger/faster, as long as you have a rear wheel speed pickup.

I have the cyclops fluid but no electronics, power, heart rate on it. I've only been doing this one year so I'm haven't advanced to the fancy dodads yet.
All you need is to have your speed picked up on the rear wheel.  If you have that, you can use the (virtual) power program of the BT cycling plan using the spreadsheet. If you would like to take a look at it send me an email, its listed on my profile.

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