I have been woking off of the train right video that came with my trainer and that just isn't sufficent
Bike Cafe · Public discussion
Does anyone have a good trainer plan
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- Bike Cafe
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- 11 January 2005
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- 17 December 2005
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- William Henry
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First warm up for 10 minutes by starting with your cadence at 60 and add 5 each minute until you reach 110 and then add 10 per minute for two minutes. After that drop back to 90 for 5 minutes and then do 3x5 min. big gear intervals at 80-90 RPM with 5 min. recovery bettween intervals. After that do the cadence drill starting at 110 and reducing to 60, pedal easily at 60 for a few minutes, get off and stretch.
This workout is pretty good because it helps your leg speed and time trialing skills.
It lasts about 1 hr.
If you want to refine your pedal stroke even more, replace the intervals with 4x3 min ILTs, ( individual leg training) in which you unclip with one foot and pedal with the other and then switch, they will be hard at first but you'll get that hang of it.
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