Stuck on a trainer?
We’re all dealing with the nasty winter weather these days. But some of us are facing conditons where we wouldn’t dream of taking the bike out. So, we’re stuck on the trainer.
You may have caught my last post with Chris Eschbach of the Human Performance Lab at Meredith College.
Well, I had another question for 
Chris on just that… If you’re stuck inside on a very cold winter day… what’s your best suggestion for a session on the indoor trainer?
Chris Eschbach, Ph.D., HFI
Director of the Human Performance Laboratory:
“First, you have to realize that to maintain fitness intensity is the key. You can reduce your duration and/or frequency but if you take away your intensity you will lose fitness. So if your stuck inside for several days… it would be better to do a couple of short sessions with the intensity that is of the level that has gotten you to your current fitness level. With that said, I have made a few courses on my Computrainer with a variety of hills. I use the hills as the intervals by trying to maintain pace up the hills and then recovering on the downhill. If I don’t have the Computrainer available, I will generally do a pyramid set like 2-min hard, 4 min hard, 6 min hard, 4-min hard, 2-min hard with 2-min recovery between each. By hard, I am talking about threshold pace not all out effort. Of course, threshold pace is determined in the lab.”
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Comments
You are lucky to have a resource like that to help you with your training. I just get on the bike and ride a set mileage while I try to increase my pace as I go. I have so much to learn. Let’s hope that groundhog doesn’t see his shadow!! If he does, I say field trip to PA to kick his…..LOL
Hey Jeff,
That’s why I’m posting them to help us all out. Really, if you have any follow up question or just another training question send them along. Chris would love to answer them.
Cheers, Donald
Great advice. I am even getting some bad weather down here nowadays. Maintaining is key because we all work so hard to get the fitness in the first place.
Hi Donald,
I really appreciate these simple but useful pieces of advice.
I am slowly getting the message that SHORT but INTENSE workouts have many valuable uses.
Separately, I appreciate weather issues, but contend that after the first awful couple of minutes - working out in the snow/cold can be super fun - of course don’t road bike on ice/etc.
You guys are the equipment experts, but I have one piece of gear that is invaluable in January: the balaclava: 
cheers
Even though, like Will, I actually own a balaclava–not to be confused with the delicious Greek dessert you are not allowed to eat while in training–nothing will get me riding outside these days, slipsiding under cars and trucks while being pelted by freezing rain. I am on the trainer on Tuesdays and Thursdays, with spinning classes at the gym on Saturdays and Sundays and weight training and treadmill running sprinkled around a bit.
The comments by Dr. Eschbach about intensity are spot-on. My own coach recommended Arnie Baker’s “High Intensity Training” and I am using this religiously and would recommend it. My coach and a lot of riders in Southern California actually do much of their training indoors to maximize their workouts, from the standpoint of time and controlling the intensity. No chance of injury before a big race either, I guess. It is available as an e-book on Arnie Baker’s website (usual disclaimers).
In addition to working through the program (which can take up to 2 hours of my evening) I watch DVDs of old races for motivation, and to enjoy the scenery.
Chris… I agree. My challenge is keeping up a program with a crazy work schedule and family.
Will… I almost bought a balaclava this season but it hasn’t quite been that bad. I have to try not to sound like a pansy when you guys are dealing with snow and ice… and others with single digits temps.
Sprocketboy… Thanks for the tip on the Arnie Baker Training… I’ll look it up. Funny you mentioned those spin classes. That was one of my other questions for Dr. Eschbah. I’ll post that soon. You’re spot-on too, my friend.
Cheers to all!
Donald
I have two books from Arnie on my shelf. There is no doubt in my mind he’s an great resource in writing.
Hi Donald,
I really appreciate these simple but useful pieces of advice.
I am slowly getting the message that SHORT but INTENSE workouts have many valuable uses.
Separately, I appreciate weather issues, but contend that after the first awful couple of minutes - working out in the snow/cold can be super fun - of course don’t road bike on ice/etc.
You guys are the equipment experts, but I have one piece of gear that is invaluable in January: the balaclava:
cheers