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Indoor trainer plans...
Last Post 11/26/2009 03:11 PM by myles mccorry. 8 Replies.
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gsmola82

Posts:20

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11/12/2009 09:27 PM
Hey everyone,

Eventhough the weather is still "ok" at times, around 45-50*F, the darkness falls quick, and I have my KK trainer setup in the bedroom.  My dilema is, I train almost every day, but for someone still kinda new like me, how should I spread my training from now until spring time ?  I'm not asking about any detailed ideas, just a ball park view on the off season training calendar.

Thank you,
-Greg
steve

Posts:119

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11/14/2009 04:13 PM
You might want to try getting a set of rollers - they'll help tremendously with your balance on the bike, and you can even let a little air out of your tires to work on your pedal spin. You'll see what I mean...when you try it. You'll want to take it easy and do base miles/workouts over the winter, and start doing structured intervals around February. (depending on when your first race is)
gsmola82

Posts:20

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11/14/2009 08:36 PM
Thanks Steve, you've answered my biggest question. I wasn't sure if I should be doing harder interval training the whole time, or do some easier L2/L3 sessions for a while. I've been on my Kurt Kinetic trainer for about 1 month so far. I've done my 1st FTP 20min test on it (200W, not so good but for me is ok for now). My goal is to be doing some crits next year, (probably cat5 but it's a start right?)

I would love to get rollers, but my apartment isn't the greatest space-wise/noise-wise.
steve

Posts:119

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11/14/2009 10:45 PM
The best thing you can do at this point is get out with the local group rides to gain some experience riding with others. Normally each group ride will have someone that will keep you straight and teach you the ropes. You do not want to just jump in a crit without being comfortable around others first. (maybe you are, but best to mention that) The interval work going into the season will be key for not getting dropped in your first race. If you can't hang on to the finish, no worries, just pay attention and learn from it - sometimes it takes a while to get yourself on point.
gsmola82

Posts:20

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11/15/2009 06:05 AM
I did some group rides this year (about 2 a week since July), and the people I rode with usually averaged around 18 mph on most 30 milers we did (mostly relaxed riders). At the end of October, I was actually (to my surprise) pulling away a little. I think I will mostly focus my next year on still just doing faster group rides to practice and train more, unless I can compare my averages then, to some of those in local races. If I will be anywhere close, I will attempt. From your knowledge, what are some typical averages (watts/speeds) in a cat5 crit ?

Thanks,
-Greg
steve

Posts:119

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11/17/2009 07:07 PM
It's hard to say - I didn't have a power meter back then. That being said, it all depends on who shows up, the weather conditions and the course. Typically the average speed isn't what kills you since that can change with weather (i.e.- a windy day might be slower, but a LOT harder), it's the constant jumps out of the corners, windy conditions, or the climbs...or a combination of all three if you're really lucky! That's why it's important to condition yourself by doing structured workouts (intervals).
meidhof

Posts:3

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11/25/2009 09:39 AM
Greg,
To help your indoor training you might consider taking a look at this:

http://www.roadbikerider.com/itc_page.htm

It should help bring some structure to your off season plans.
gsmola82

Posts:20

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11/25/2009 08:28 PM
Nice, thanks Jason. I'll definitely get that e-book.
mylesrants

Posts:2

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11/26/2009 03:11 PM
http://www.velonation.com/Blogs/EntryId/47/the-rocky-turbo-solution.aspx
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