cyclists

I use a trainer during the winter because it snows here/gets icey.   So my question is what are some sample workouts i can use to keep up my difficulty (simulating hills etc).

How often do you plan to be on the trainer, and how long can you tolerate being on that torture machine? What are your goals for cycling, overall goals, and what kind of riding you do in the summer?

Generally speaking with trainers you can get a more consistent work out since there are no terrain variation, lights, etc. The downside is being able to motivate yourself to stay on them long enough. No real way to simulate hills on them. You can get close by using higher gears lower cadence. You can also do regular z2/z3 intervals. Also the perceived effort and HR are somewhat higher on the trainer. A good fan blowing cold air helps... a lot. A good book I recommend is "The cyclist's training bible."

Personally if there was enough snow I would use cross country skiing, or ice skating as a winter work out.

UD

We dont get quite that much snow unfortunately(usually a foot or so and its gone in 2 days).  Thank you i may have to pick up a copy of that. As for riding i do mostly metric centuries.  i probably put around 200 miles per week in.

+1 on cyclists training bible.

Dirk Friel's "Workouts in a Binder for Indoor Cycling" also has some good ideas.

I also really like a few podcasts:

• The Indoor Cycling Podcast
• Cadence Revolution
• The Sufferfest (this one is awesome - the five episodes they put out last year got me through the winter... good music, inspiring video... good stuff)

When I rode a lot more (this goes back 15 yrs ago) I would play past Tour de France or RAAM videotapes--that actually helped pass the time.

I don't do much cycling, but I still use the Tour as motivation when I am working out in the basement on the treadmill or stairmaster--I have all the TdF DVDs since 1999 (the LONG versions), so I have 50+ hours of competitive inspiration.

When I rode a lot more (this goes back 15 yrs ago) I would play past Tour de France or RAAM videotapes--that actually helped pass the time.

I don't do much cycling, but I still use the Tour as motivation when I am working out in the basement on the treadmill or stairmaster--I have all the TdF DVDs since 1999 (the LONG versions), so I have 50+ hours of competitive inspiration.

Weight Room workouts for cyclists, part 2

I find that the Trainer is easier to take with a structured interval program.  It helps me focus on something other than the clock and structured intervals are hard to do on the road.