Winter Trainer Rides

So sad isn't it when the snow falls and there doesn't look to be any days soon when you are going to be able to hit the road on your bike. So what to do? Yup the trainer.

I pulled it out in the last 3 weeks and boy does it get boring. When you ride during the winter you are suppose to not just ride for miles but for quality as well. So we should be including a long ride each week, a tempo ride, and a speed work ride.

An example of an off season beginning long ride:
Warm up 10 min easy
60 min ride at a pace you could sustain for a long long time. (6-70% max hr)
The cool down for 5 min
* Stay in the small chain ring till middle then go to big chain ring still keeping cadence 80-90rpms. Until cool down

Example of an off season beginning tempo ride:
Warm up with a slowly increasing pace for the first 10 min.
40 min at aerobic threshold pace
5 min cool down


But what do you do while riding on a trainer? Well if its early am turn on the news- watch cnn. If its later in the day try a talk show or a TLC movie- could find something good! If its evening you have it made watch prime time TV. Some listen to music on the trainer I just can't.

No matter what- be sure to vary your weekly rides, log your average speed, distance, and time, and just be proud of yourself that you are keeping up with it during the winter!!!