We just had our first baby and in the last month I've been on the trainer once. Before that I was riding at least 3 times a week, once or twice for an hour with intervals and the one or two times just a 30 base-training ride. In the summer I was training for a 4-day 500+km charity ride so I was riding more, which I won't do this summer, but I do want to get in some centuries, climb some challenging hills, with an overall objective of maintaining my weight and good fitness.
All that being said, once I hop back on the trainer (hopefully in the new year), I'll have about 3 months on the trainer before I hit the road. Can I just go back to 3 rides a week, each between 30 minutes to an hour with at least one ride of intervals (using a spinervals DVD), or do I have to build up to this (I know 'this' isn't much of training program at its best, but I would hate to rush my training and get injured...which I did last winter after being quite sick).
I would stick to some 90 minute (if you can) rides at lower intensities - L2/3/4 if you're familiar with the jargon. I find watching a film whilst training and sustaining a level of intensity that I know I can manage to hold for the duration of the film (with 10 mins warm up and warm down) works well as an indoor "base".
Let's face it, few of us have the time or inclination to do anymore than 90 minutes 4/5 times per week on a trainer. I've been doing an average of 8 hours per week on the trainer since November 1st, and already I have some discomfort with my...err....undercarriage....
I wouldn't recommend starting any serious intervals until you've done a few weeks at that kind of intensity.....although some L4 20 minute intervals probably wouldn't do any harm. I'd lay off the 5 minute and sprint intervals until the spring though. No hurry.
