Suggestions for bike trainer workouts

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2007-01-10 7:27 AM

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Youngstown, Ohio
Subject: Suggestions for bike trainer workouts
I just picked up a new Cycleops Fluid 2 yesterday to work on the bike more over the winter.  Does anyone have any tips for me as I'm new to trainers?  Does anyone know where I can find any decent workouts for it?

2007-01-10 7:34 AM
in reply to: #648736

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Master
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Alpharetta, GA
Subject: RE: Suggestions for bike trainer workouts

http://www.spinervals.com/

or

http://www.trainright.com/folders.asp?action=display&uid=1

both offer a number of trainer-oriented workouts via DVD (and Carmichael (trainright) also offers audio-only w/o's)

Aside from these, just throw in a good movie or turn on a show and create your own.

2007-01-10 7:58 AM
in reply to: #648736

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Champion
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Montague Gold Mines, Nova Scotia
Subject: RE: Suggestions for bike trainer workouts
Some of the ones I do on a regular basis (all performed after a ~10' warmup)

1 - Isolated leg - unclip one foot and spin for 30" with only one leg, switch legs for 30" and then recover with both for 1' - repeat 6-12x
2 - Spinups - 3' @ 100rpm, 2' @ 110rpm, 1' @120+rpm, recover 4' - repeat 2-4x
3 - Ride at high z2 for 20-30'
4 - 8' shifting one gear harder every 2' with 2' RI - repeat 2-3x
5 - 4'-5' at LT test pace w 2'RI - repeat 3-4x

Shane
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