inddor training beginner

delboy said:

Hi All,

New to the forum and wondering if you could help me out.

I am doing Irionman Lanzarote in May 2005 and have just bought an indoor trainer (magnetic). This was my first season doing tris and do not have much experience.

I aim to build up a base over the next four months and with the weeather and drak nights (I live in Dublin) I intend to use the trainer quite a bit.

Can I ask u for advice on the following:

1. How often should I use it - I have plenty of spare time.

2. How long should I spend on the bike for each session.

3. With building up base do I just go in and spin or should i do sprints and other intervals.

Thak you all in advance.

Derek

Hi I'm in Fermanagh

From my personal experience
1. Perhaps train six days a week, but not for the same duration. Have one day off completely.
2. In connection with 1. Try 3 long rides a week and 3 shorter ones, which would be like recovery for the longer ones. Long and slow is the key to developing a good base... ie large heart beating slow
3. For base development over the winter, ride at about 65% (ie zone 2) your max heart rate (actual or theoretical 220 -age). This can feel slow, but many would recommend this rate.

Others will give you different advice which is equally good or better than mine.

Whatever you do, keep at it!