|   Stationary Tranier Newbie Questions............ | Bud M.
Jan 8, 2003 6:40 AM | | I just recently got my first trainer (1UP USA)and would like some advice regarding how to incorporate it into by current training. I'm a master sport racer/recreational mountain biker. For the last three years I've raced sport class in a 13 MTB race series from March to October but this year I plan on reducing the races to 6-7. Here's my current riding/training schedule.
- Road ride on Sunday and Wednesday -- typically 30-50 miles. I ride with my wife (she has no else to ride with) and to keep from dropping her I ride at her pace except for the frequent hills where I'll try and get some threshold work in.
- Fun MTB ride on Saturday at the local trails. They are technical and have short anaerobic climbs but we take it fairly easy.
- On Thursday I do either a set of mountain intervals or a hard consistent ride on my homestead trails. They are designed for this and allow a consistent pedal effort.
What I'm interested in getting from the trainer is high cadence spinning improvement which seems to be my weak point -- or at age 57 I guess I should say my weakest point. On my road bike rides I can hold 90 rpm on rolling terrain for only about 30 minutes. After two evenings on the trainer for about 45 minutes each I decided last night to put on my HRM -- which I haven't had on since our last race in October. My concern is that after about 20 minutes of spinning at 90 rpm my heart rate remained very low. I felt like I had pretty good resistance on the trainer, i.e., it felt like I was pedaling hard on a flat road. So (pardon the ramble) I now get to my point. Will this effort (90 rpm with low HR) help my spinning in "real" conditions? Or do I need to ratchet up the resistance and/or my cadence to get my HR up? Thanks for any advice
Bud
http://oldhomepage.com |
| re: Stationary Tranier Newbie Questions............ | Big Al
Jan 8, 2003 12:46 PM | | You need to determine the zone to be in. Most experts recommend the aerobic zone (Zone 2) which will be around 75-85% of your Lactate Threshold heart rate. This zone is recommended for the winter.
Crank up the resistance, while maintaining your cadence, until your are in this zone. This will build your aerobic base. |
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