Setting Goals while on a trainer...?

I just got a trainer today for much the same reason (north GA). I just started riding again two weeks ago, and I wanted to do something a little more consistent than climbing all the hills around here.

I got a Performance MagForce that has a computer attached to it. It gives you speed, calculated slope based on resistance, distance, time ridden, etc. It's actually got a wattage meter on it, although I'm not sure how accurate it is.

I tried it out for about a half hour just to see how it all worked. I think I'll probably set my goals based on wattage, in combination with monitoring heartrate. I maintained 200 watts for 30 minutes...so I guess I'll start there. I kept my heart rate in the endurance zone (theoretically).

Outside of having one that has the computer, don't they also make cycle computers that have the monitors on the rear wheel? I think I've seen them before.

Hope that helps!

rjcgix said:

Greetings.

I recently purchased an indoor trainer as the weather out here in the Southeast is very unpredictable. But one thing im not sure of, is how to set goals. I ride mainly for fitness, so I like to set goals as it helps me stay motivated.

What I mean by setting goals is when im on the road, Ill use my bike's computer to set goals, IE, # of miles im going to ride, speed I want to maintain, etc etc.
But since my computor is attached to my front wheel, and the trainer only uses the back wheel....well then what kind of goals do I set? My computor doesn't have cadence, so not sure what to do.

Should I just set an amount of time per session, say ride for an hour or half hour? But even if I do that, what if my pace is too slow during a given time?

Any ideas? 😕

rjcgix said:

Greetings.

I recently purchased an indoor trainer as the weather out here in the Southeast is very unpredictable. But one thing im not sure of, is how to set goals. I ride mainly for fitness, so I like to set goals as it helps me stay motivated.

What I mean by setting goals is when im on the road, Ill use my bike's computer to set goals, IE, # of miles im going to ride, speed I want to maintain, etc etc.
But since my computor is attached to my front wheel, and the trainer only uses the back wheel....well then what kind of goals do I set? My computor doesn't have cadence, so not sure what to do.

Should I just set an amount of time per session, say ride for an hour or half hour? But even if I do that, what if my pace is too slow during a given time?

Any ideas? 😕

Be prepared for boredom. I don't have a trainer but I do have a stationary bike. Frankly, I check the weather and try to schedule around the rain for safetly reasons. I'm in it for exercise and fitness just as you are. During the warmer months I will extend my outdoor ride time on the nice days so that I don't have to ride indoors or in the rain. For example, if the weather is sunny all week and I can get in 5 rides I'll go for 2 to 2.5 hours each day. If it's raining a lot that week and I can only get 3 rides in they'll be much longer. Whichever allows me to reach my weekly time goals.

During the winter, due to asthma, I have to train indoors. I'll usually do that boring and slow base training during those months while sitting in front of a 27" TV to keep from dying of boredom. I tend to watch the Sci-Fi Channel. Sometimes during the commercials I will pick up the pace and do an interval or will jump off the bike and lift some weights.

If you figure on 4 commercial breaks per hour then jumping off the bike and doing a quick round of pushups, abs, biceps and triceps with little to no rest will bring the heart rate up just as an interval does. Then hop back on the bike for the spin. I'll try to keep my RPMs around 100ish indoors while my cadence outdoors tends to be between 80 - 85. I also use a heart monitor during all training.

I'm sure in time you will develop your own ideas about indoor training. We all do. But I've found this to be the best way to stay motivated. This method allows me to kill 3 birds with 1 stone: 1) watch TV and be entertained, 2) get in my slow base miles and 3) lift some weights for upper body muscle tone. In the course of 2 hours you can watch a movie and get in plenty of exercise.

Hope this helps.

Riding inside is boring. I definately have a TV in front of me, and for training, I have Spinerval DVDs that I throw in. There are several DVDs to choose from, including competition series and others that will push you with big gears, or what ever you are into. They do work. I took my computer and mounted it to the back wheel to keep milage. On an average Spinervals workout of 45 minutes, I will have covered around 15-16 miles. Sometimes more, sometimes less. You also have to make sure the area you ride in is well ventilated. You will sweat doing the workouts.

Another problem with riding indoors is that it is too easy to say, "thats enough for today" and quit riding. There are too many distractions. Also, God Bless you if you can ride indoors for 2 hours. That is just too boring for me.

Either way, happy pedaling!!

rjcgix said:

Greetings.

I recently purchased an indoor trainer as the weather out here in the Southeast is very unpredictable. But one thing im not sure of, is how to set goals. I ride mainly for fitness, so I like to set goals as it helps me stay motivated.

What I mean by setting goals is when im on the road, Ill use my bike's computer to set goals, IE, # of miles im going to ride, speed I want to maintain, etc etc.
But since my computor is attached to my front wheel, and the trainer only uses the back wheel....well then what kind of goals do I set? My computor doesn't have cadence, so not sure what to do.

Should I just set an amount of time per session, say ride for an hour or half hour? But even if I do that, what if my pace is too slow during a given time?

Any ideas? 😕

[font=Arial]The only way to use a trainer and not want to kill yourself is to get a specified program. I'm on one right now that has me do spin warmups, one legged drills (that kill) and a climbing section that I love (I'm up to 30 minutes out of the saddle with surges near the end).[/font]

[font=Arial]The program I have is from Dr. Arnie Baker (Floyd's Coach) and I know you can get it from his website for a couple bucks.[/font]

[font=Arial]My current workout is as follows:[/font]

[font=Arial]Spin-up 50 – 120 rpm, increase 5 rpm each minute, easy gear [/font]

[font=Arial]Spin-up 70 – 135 rpm, increase 5 rpm each 30 sec, easy gear[/font]

[font=Arial]Spin-up 70 – 145 rpm, increase 5 rpm each 15 sec, easy gear[/font]

[font=Arial]- recover - [/font]

[font=Arial]One legged drills, 60rpm, 3 minutes, 53/19[/font]

[font=Arial]One legged drills, 80rpm, 3 minutes, easier gear[/font]

[font=Arial]One legged drills, 60rpm, 3 minutes, 53/19 [/font]

[font=Arial]- recover [/font]

[font=Arial]Standing 50 – 60 rpm, 53/13, surging to 75 – 80 rpm for 15 seconds at the top of each of the last 5 minutes[/font]

[font=Arial]- recover -[/font]

[font=Times New Roman][font=Arial]Spin-up 60 – 125 rpm. Increase 5 rpm every 15 sec, then back down and hold 105 for five minutes.[/font][/font]
[font=Times New Roman][font=Arial][/font][/font]
[font=Times New Roman][font=Arial]I tried to upload the image of my Polar HR/Cadence/Speed graph, but it wouldn't let me upload it without a lot of tweaking, so I don't know how it will look. But as you can tell this is a very regimented and fairly intense workout. [/font][/font]
[font=Times New Roman][font=Arial][/font][/font]
[font=Times New Roman][font=Arial]And I'm someone who hated the trainer, so bought rollers and was just as bored. I never thought I could do more than 20 minutes - and now I'm looking forward to 1.5hr workouts on the trainer.[/font][/font]
[font=Times New Roman][font=Arial][/font][/font]
[font=Times New Roman][font=Arial]Paul[/font][/font]