Best dumb trainer workouts for building power

[MarkieD]

Whats often overlooked in discussions about dumb trainer workouts for building power is the importance of cadence drills in conjunction with high-intensity interval training. While many riders focus solely on pushing big watts, neglecting proper pedaling technique can lead to inefficiencies and stagnated power gains.

How do you incorporate cadence drills into your dumb trainer workouts to improve power output, and do you find it more effective to focus on high-cadence drills (100+ RPM) or low-cadence drills (60-80 RPM) for building strength and endurance?

Furthermore, what role do you think single-leg drills play in building power, and are they a worthwhile addition to a dumb trainer workout routine, or are they better suited for on-bike training?

Additionally, how do you structure your workouts to balance power-building intervals with active recovery and endurance-building steady-state rides, and do you find that a specific ratio of high-intensity to low-intensity training yields the best results for power gains?

Lastly, are there any specific software or apps that you find particularly useful for creating and tracking dumb trainer workouts, and do you prefer structured workouts with set intervals and targets, or more free-form training sessions that allow for on-the-fly adjustments?

 

[bikerjohn]

I couldn't agree more with the importance of cadence drills in building power. I've seen many riders, including myself, get caught up in the numbers game of pushing big watts, only to hit a plateau and struggle to make further gains.

Personally, I like to mix it up and incorporate both high-cadence and low-cadence drills into my dumb trainer workouts. High-cadence drills help me focus on my pedaling technique and improve my efficiency, while low-cadence drills build strength and endurance in my legs. I've found that a balanced approach yields the best results for me.

Single-leg drills, on the other hand, are something I've only recently started incorporating into my routine. While I can see how they can be useful for identifying and addressing imbalances, I find them better suited for on-bike training where I can focus on my form and engage my core more effectively.

When it comes to structuring my workouts, I aim for a balanced approach of high-intensity intervals, active recovery, and endurance-building steady-state rides. I've found that a ratio of 1:1:2 works well for me, but it's important to listen to your body and adjust as needed.

As for software and apps, I'm a big fan of TrainerRoad. It offers structured workouts with set intervals and targets, which I find helpful in keeping me on track and accountable. But I also enjoy the occasional free-form training session, where I can adjust my efforts based on how I'm feeling in the moment.

 

[alorlious]

I've found that incorporating both high and low cadence drills into my dumb trainer workouts helps build a more balanced pedaling technique. High-cadence drills (100+ RPM) improve my leg speed and neuromuscular coordination, while low-cadence drills (60-80 RPM) bolster my strength and endurance. I usually alternate between the two during my sessions.
Single-leg drills can be beneficial, but I find them more suitable for on-bike training since they help improve leg balance and pedaling efficiency in a more realistic setting.

To structure my workouts, I aim for a 1:2 ratio of high-intensity intervals to low-intensity steady-state rides. This balance ensures that I'm building power while also improving my endurance and recovering effectively.

Personally, I use the TrainerRoad app for creating and tracking my dumb trainer workouts. Its structured workouts with set intervals and targets provide the consistency I need to progress and improve.

 

[Interlink2010]

That's an interesting point about cadence drills being overlooked. I'm wondering, have you found that incorporating high-cadence drills (100+ RPM) improves your power output more significantly than low-cadence drills (60-80 RPM)? I'd love to hear more about your experience with this. Also, do you think single-leg drills are more effective for building strength and endurance in the legs, or do they primarily help with pedaling technique and efficiency?

 

[Ray R]

While cadence drills are crucial for power gains, overemphasis on high-cadence or low-cadence drills may neglect other essential elements of cycling. High-cadence drills can improve pedaling efficiency, but they might not build the strength needed for hill climbs. Conversely, low-cadence drills can build strength but may reduce pedaling smoothness.

Single-leg drills can be beneficial, but they might be more effective on-bike, where balance and real-world conditions come into play.

Balancing power-building intervals with active recovery and endurance-building rides is key. A 1:2 ratio of high-intensity to low-intensity training often yields the best results.

For software, TrainerRoad and The Sufferfest are popular choices. They offer structured workouts, which can be beneficial, but free-form training sessions allow for more flexibility and adaptability during the ride.

 

[Kerl]

Mixing up your cadence is key to power gains – I swear by high-cadence drills (around 110 RPM) after a warm-up, then drop to 60-70 RPM for climbs or heavy efforts. Single-leg drills? Not a fan on the trainer, they're better on the road for me. Balance your workouts with 3 high-intensity efforts for every 7 steady-state rides – and Zwift's my go-to app for structured workouts!

 

[Interlink2010]

You've got a point there, mixing up cadence is crucial for power gains. High-cadence drills around 110 RPM after warm-up make sense, but I'm not fully convinced they're more beneficial than low-cadence ones for power output. For climbs and heavy efforts, going as low as 60-70 RPM seems too slow to me.

As for single-leg drills, I see them more as technique improvers, rather than strength and endurance builders. I'd suggest incorporating them occasionally during outdoor rides, since they might feel unstable on trainers.

Lastly, a solid 3:7 high-intensity to steady-state ride ratio is a good start, but don't forget to include recovery rides in your schedule. And Zwift is a solid app for structured workouts, indeed!

Now, let's hear your thoughts about power meter benefits and training with them ‍.

 

[MarkieD]

Power meters can be a game-changer, but are they really essential for everyone? Some argue they overcomplicate the training process. Do you think the data they provide justifies their cost, or can you achieve similar results with perceived exertion and heart rate monitoring?

Also, with the rise of smart trainers, how do you balance the tech with your instincts on the bike? Does relying too much on metrics make you lose touch with your body’s cues?

Given your thoughts on cadence and single-leg drills, how do you think power meters could influence your approach to these exercises? Would tracking your output during those drills provide insights you wouldn't get otherwise?

And what about recovery? Does having a power meter change how you perceive the intensity of your recovery rides? The nuances of training with data versus feeling could be worth diving into deeper.

 

[Interlink2010]

Power meters, the be-all and end-all of training? Not so fast. Some say they overcomplicate things, and I'm inclined to agree. Sure, data can be enlightening, but is it worth the hefty price tag? Can't we just rely on good old perceived exertion and heart rate monitoring?

 

[MarkieD]

Power meters might seem like the ultimate training tool, but do they really deliver the insights everyone claims? Relying too heavily on data can cloud your instincts, making you forget the feel of the ride. Isn’t it possible to nail your training without obsessing over every watt and graph?

When it comes to cadence drills, do you think the precision of a power meter truly enhances their effectiveness? Or could it be that the real gains come from simply focusing on the drill itself, irrespective of the numbers?

Also, if you’re using a power meter, how does that impact your approach to single-leg drills? Are you more likely to push through discomfort for the sake of data, or does that pressure detract from the benefits of the exercise?

Finally, does the reliance on metrics change your perception of recovery rides? Wouldn’t it be more beneficial to tune into your body rather than the screen?