I haven't tried the cycle ops but the RM is a solid bit of kit and seems to have a reputation for reliability.
Effectively using a stationary trainer.
- Thread starter dirt lover
- Start date
I figured I’d give this thread a little love; seeing as I am spending a huge chunk of my time on the trainer at the moment due to having new little one (now 3months). I thought I would share a few of my favourite workouts.
Vo2 Max Lung Buster.
This workout albeit pretty short is solid, a lot of time spent at Vo2 Max with very short rest periods (1:30min) to induce some pretty serious oxygen debt. The hardest part is just going again, and again, and again; it’s tough not just on the legs / lungs but also psychologically as well. Intervals should be done at 106% to 120% of FTP (Z5) or >120% in the case of the Z6 intervals (very hard to achieve by now), in the case of working with heart rate by the 3[SUP]rd [/SUP]3min set your should be topping out near your Max HR. If you don’t fall off the trainer at the end, or collapse in the shower shortly after you are not going hard enough!
5 to 10mins Warm Up
3 x 3min Z5 Intervals w/ 1:30 Rest
2 x 2min Z5 Intervals w/1:30 Rest
3 x 1min Z6 Intervals w/1:30 Rest
2 x 2min Z5 Intervals w/ 1:30 Rest
3 x 3min Z5 Intervals w/ 1:30 Rest
5 to 10mins Cool Down.
Hit the shower, then slam down 500ml; of chocolate milk or your favourite recovery drink / foods.
Under/Over - Over/UnderIntervals
This is a workout I have been doing for a long time, it was originally featured in one of Lynda Wallenfels training plans I did years and years ago – I think it was originally devised by Chris Carmichael and has done the rounds in most “Time Crunched” type training plans; most recently it’s been brought to attention by Team Sky who claim it has been one of their keys to success on the mountains in the TDF. The interval consists of a an interval of riding at 95% FTP (or just below LTHR) followed by 105% FTP (or just above LTHR), repeated a few times. The durations can be whatever durations you like, I like to mix them up a little just to ease the boredom on the trainer. It’s a solid threshold workout, your legs should be burning by the end of it but your lungs should be fine.
5 to 10min Warm Up
8mins x [1min @ 95% FTP / 1min 105% FTP, repeat]
5min Easy Spin
8mins x [30sec @95% FTP / 1min 105%FTP, repeat] (alternativelytry 2mins/2mins)
5miins Easy Spin
8mins x [1min @ 95% FTP / 1min 105% FTP, repeat]
5 to 10min cool down
These are just two of many workouts you could do; some thing to keep in mind is being creative mixing it up a bit change intervals, change rest durations, listen to music and jump at the opportunity to hit the road or MTB a few times a week if you can even if it is just an easy 30min roll around – it will stop you going completely bananas!
Also someone mentioned earlier Trainer Road – when coupled with an ANT+ dongle and ANT+ Speed / Cadence it can show virtual power for supported trainers (there is a lot of them); Trainer Road is a fantastic poor man’s power meter, not only does it give you another metric but also allows you to track changes in your MAP/ FTP over time as you progress. The power might be a little off, but it’s pretty consistent (mine read 8w to 15w higher than my Powertap, but read consistent across a number of sessions).
Vo2 Max Lung Buster.
This workout albeit pretty short is solid, a lot of time spent at Vo2 Max with very short rest periods (1:30min) to induce some pretty serious oxygen debt. The hardest part is just going again, and again, and again; it’s tough not just on the legs / lungs but also psychologically as well. Intervals should be done at 106% to 120% of FTP (Z5) or >120% in the case of the Z6 intervals (very hard to achieve by now), in the case of working with heart rate by the 3[SUP]rd [/SUP]3min set your should be topping out near your Max HR. If you don’t fall off the trainer at the end, or collapse in the shower shortly after you are not going hard enough!
5 to 10mins Warm Up
3 x 3min Z5 Intervals w/ 1:30 Rest
2 x 2min Z5 Intervals w/1:30 Rest
3 x 1min Z6 Intervals w/1:30 Rest
2 x 2min Z5 Intervals w/ 1:30 Rest
3 x 3min Z5 Intervals w/ 1:30 Rest
5 to 10mins Cool Down.
Hit the shower, then slam down 500ml; of chocolate milk or your favourite recovery drink / foods.
Under/Over - Over/UnderIntervals
This is a workout I have been doing for a long time, it was originally featured in one of Lynda Wallenfels training plans I did years and years ago – I think it was originally devised by Chris Carmichael and has done the rounds in most “Time Crunched” type training plans; most recently it’s been brought to attention by Team Sky who claim it has been one of their keys to success on the mountains in the TDF. The interval consists of a an interval of riding at 95% FTP (or just below LTHR) followed by 105% FTP (or just above LTHR), repeated a few times. The durations can be whatever durations you like, I like to mix them up a little just to ease the boredom on the trainer. It’s a solid threshold workout, your legs should be burning by the end of it but your lungs should be fine.
5 to 10min Warm Up
8mins x [1min @ 95% FTP / 1min 105% FTP, repeat]
5min Easy Spin
8mins x [30sec @95% FTP / 1min 105%FTP, repeat] (alternativelytry 2mins/2mins)
5miins Easy Spin
8mins x [1min @ 95% FTP / 1min 105% FTP, repeat]
5 to 10min cool down
These are just two of many workouts you could do; some thing to keep in mind is being creative mixing it up a bit change intervals, change rest durations, listen to music and jump at the opportunity to hit the road or MTB a few times a week if you can even if it is just an easy 30min roll around – it will stop you going completely bananas!
Also someone mentioned earlier Trainer Road – when coupled with an ANT+ dongle and ANT+ Speed / Cadence it can show virtual power for supported trainers (there is a lot of them); Trainer Road is a fantastic poor man’s power meter, not only does it give you another metric but also allows you to track changes in your MAP/ FTP over time as you progress. The power might be a little off, but it’s pretty consistent (mine read 8w to 15w higher than my Powertap, but read consistent across a number of sessions).
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pistonbroke
Eats Squid
About 2 weeks ago I got a new jetblack Z1 fluid trainer after getting sick of the racket my cheap mag trainer makes. Very happy with the Z1 and it is much quieter than the mag trainer.
I can't just ride to written intervals as I get bored or distracted, so I bought a 10 week Sufferfest program and a bunch of there videos. First time I tried it, after a month off the bike, I was in a world of pain. 10 minutes into the 20 minute fitness test I had to get off. The room was spinning and I nearly spewed. But after a few more goes I'm feeling stronger already. I'm now in week 2 and loving the sufferfest videos. It's a bit like playing a video game and it sucks you right in.
Only 8 1/2 weeks to go!
Any Melbourne people want to try a cheap adjustable magnetic trainer?
I can't just ride to written intervals as I get bored or distracted, so I bought a 10 week Sufferfest program and a bunch of there videos. First time I tried it, after a month off the bike, I was in a world of pain. 10 minutes into the 20 minute fitness test I had to get off. The room was spinning and I nearly spewed. But after a few more goes I'm feeling stronger already. I'm now in week 2 and loving the sufferfest videos. It's a bit like playing a video game and it sucks you right in.
Only 8 1/2 weeks to go!
Any Melbourne people want to try a cheap adjustable magnetic trainer?
Ky1e
Likes Bikes and Dirt
I also have the z1and a decent road bike. I use trainerroad and when either listen to Metallica or watch a movie if a longer session..
At the moment I'm doing a mix of the mid-weight mtb plan and the novice century plan.
With another bub just about here and bring time-poor I am seriously considering getting a wahoo kickr to train on. I think it's justifiable
At the moment I'm doing a mix of the mid-weight mtb plan and the novice century plan.
With another bub just about here and bring time-poor I am seriously considering getting a wahoo kickr to train on. I think it's justifiable
SF Trailboy
Likes Bikes and Dirt
Yep, Im in z1 land now thanks to pushys. $199 plus $25 postage was too good to refuse.
First session was 2 min intervals (22 - 11 off 11on with a 10min warm up and a 10 minute warm down) - im surprised at how unfit I am and can see how a trainer despite being a bit boring will help improve fitness, based on the limited training time I have.
Looking to get a few sufferfest vids - Not much sufferfest out there in illegal download land :tsk:.....My mate gave me 3 spinervals to try, but these just remind me of 90's style aerobics instructors......
First session was 2 min intervals (22 - 11 off 11on with a 10min warm up and a 10 minute warm down) - im surprised at how unfit I am and can see how a trainer despite being a bit boring will help improve fitness, based on the limited training time I have.
Looking to get a few sufferfest vids - Not much sufferfest out there in illegal download land :tsk:.....My mate gave me 3 spinervals to try, but these just remind me of 90's style aerobics instructors......
pistonbroke
Eats Squid
Pushys must have sold a squillion Z1 trainers
If you're a Strava premium member there are 3 sufferfest videos in their trading section. Revolver, Fight Club and Rubber Glove.
Is anyone using Trainerroad with Sufferfest? If so, how do you use them together? Is Trainerroad just to show the results? Or do they sync together?
Ky1e
Likes Bikes and Dirt
Here you go: https://www.youtube.com/watch?v=yK5-boDjV4EPushys must have sold a squillion Z1 trainers
If you're a Strava premium member there are 3 sufferfest videos in their trading section. Revolver, Fight Club and Rubber Glove.
Is anyone using Trainerroad with Sufferfest? If so, how do you use them together? Is Trainerroad just to show the results? Or do they sync together?
pistonbroke
Eats Squid
Perfect. Thanks for that.
pistonbroke
Eats Squid
Power is god. Cadence and power is all that matter. If it's in your budget get the dynometer.
I've already bought the Z1 trainer but may get Trainerroad down the track to give me virtual power.
Saying that, there's nothing wrong with training using hr.
I've already bought the Z1 trainer but may get Trainerroad down the track to give me virtual power.
Saying that, there's nothing wrong with training using hr.
It hurts, almost like the world caving in on you!... Power is a little bit of a different beast, I've actually stopped looking at the HR data on my Garmin during intervals, as even at FTP for extended periods the HR is well above my LTHR and the brain starts to saying "stop stop stop" but the power output is still pretty steady, and not easy but the numbers are still obtainable (albeit just) despite what the HR and brain are telling you. :hand:
The 3min Z5 intervals I will generally hit 179bmp which is 97% of my MHR, Z6 about the same but only because of the time lag with the HR (shorter intervals). Even doing 15/30sec Z7 intervals on the trainer I don't hit my MHR, now on the road hitting MHR is possible.
For even more pain, try 3 x 8mins Z5 intervals, now those are a real breakthrough, rip your legs off, cough up your heart and repeat type workout to do like once a month (or year) :whistle:
No truer words spoken!
Highly recommend Trainer Road, to at least use virtual power.
3x8 nah I'm right hey.
Luckily my discipline of choice is downhill, races are rarely over 5min, I train for my event....at least that's my excuse to cap the interval time. :thumb:
Not that the 20on 10off all out effort sprints are not a killer after 5 min. :faint:
Gone Riding
Likes Dirt
Hey, I'm new to indoor training and have just got myself the JetBlack Z1 Pro, and Wahoo TICKR + Wahoo Speed + Wahoo Cadence sensors. Being an iPhone and Strava user, the Wahoo options with Bluetooth seemed the most versatile solution for hooking up on the trails as well as indoors for training with the JetBlack app.
The HR, SPEED & CADENCE sensors all work great on the trainer while using the 'Wahoo Fitness' app, which I can then upload to Strava to keep with all my other files - great.
But here's the problem... When trying to use the JetBlack Premium app on iPhone, I can get HR to connect with CADENCE, but as soon as I try to connect the SPEED sensor it struggles and if I get lucky and it does connect it boots out the CADENCE sensor out, and then SPEED works for a few seconds before it fails and the CADENCE sensor comes back in. Same thing happens with Strava (not that it's such an issues because I can use the Strava GPS for speed).
Before buying all this kit I checked the Strava, JetBlack and Wahoo sites and they all claim to play nice together but no specific scenarios are really mentioned or confirmed so perhaps expecting all 3 sensors to work in anything but Wahoo apps is asking too much?!
Is anyone else using a similar setup with success - any ideas on where I'm going wrong? Thanks for reading!
The HR, SPEED & CADENCE sensors all work great on the trainer while using the 'Wahoo Fitness' app, which I can then upload to Strava to keep with all my other files - great.
But here's the problem... When trying to use the JetBlack Premium app on iPhone, I can get HR to connect with CADENCE, but as soon as I try to connect the SPEED sensor it struggles and if I get lucky and it does connect it boots out the CADENCE sensor out, and then SPEED works for a few seconds before it fails and the CADENCE sensor comes back in. Same thing happens with Strava (not that it's such an issues because I can use the Strava GPS for speed).
Before buying all this kit I checked the Strava, JetBlack and Wahoo sites and they all claim to play nice together but no specific scenarios are really mentioned or confirmed so perhaps expecting all 3 sensors to work in anything but Wahoo apps is asking too much?!
Is anyone else using a similar setup with success - any ideas on where I'm going wrong? Thanks for reading!