I am going to do an IM in May and I live in Midwest so I am going to have to do a lot of base building on the Computrainer. Winter weather in the Midwest sucks so outside riding on a regular basis isn’t really an option. It is completley dark in the morning and dark by the time I leave work so that rules out outdoor riding during the week. My question what is the best way to use the Computrainer to build my base during January, February and March? I plan on riding at least 4 times a week with a longer ride on the weekend. By the middle of March, I should be able to get in long rides on the weekend outdoors.
There are lots of courses available but I could use some guidance/suggestions as to what would give me the best use of my time. I know just slogging miles/time on a flat course will only build up the calluses on my butt (and maybe some mental toughness) but do little for my conditioning. I have seen hill repeat courses which look like they would be a challenge and seem like they could be beneficial. I know I could ride some of the IM courses but I really am not convinced I could do 5 or 6 hours on the CT.
I know I could ride some of the IM courses but I really am not convinced I could do 5 or 6 hours on the CT.
Fortunately you can do… I still can’t sit straight but I did last weekend and i will do it again. in fact I still have 6-7 episodes of Lost to watch so it’ll be OK. It is all mental, just like riding outside enjoy the scenery, load up your DVD player and pick a course read your training and ride accordingly.
On the topic of numbness of the brain…watching a series (Lost is a personal fav for my training group) it really does help to pass the time. Also turning on Braveheart or something with a bit of action will help to take your mind off of the pain.
Try e-mailing Ken Glah. He has said he did quite a bit of training for early Iman races in his PA home, and his results have been stellar. He also is a very nice guy, so I’m pretty sure he would help you out with an opinion.
Do a search on computrainer and erg - it should pop a lot of food for thought. I like the 3D software but you have to be 100% focussed not to let your watts drop. If you want to use the 3D software pick a hilly course (and be sure to keep the watts up on the downhills). Learn how to use the erg function and the coaching software. Trainer work needs to have an interval focus even if the workout is 5 hours IMO. It makes a 3-5 hour effort easier to do mentally and tougher physically. I have never quite understood the whole watching TV thing unless you are just spinning.
My wife is getting ready for IM NZ and hates riding in rain and the cold. We live in Vancouver and she is still doing her two long rides a week of 5 hours on her computrainer using just the erg mode and lots of changes in pace to make the time go by…she also watches a lot of t.v. Actually since November she has done all her riding on the computrainer…arounnd 15-18 hours a week. I think it makes you super strong both mentally and physically.
I do most of my prep for an early season Ironman as well as my prep for Ironman Hawaii on the CT. I live in Denmark and it is often difficult doing quality sessions outside. I think your plan to ride four times a week is good. With all the new software in the market for the CT you have a great opportunity to optimize your training by using the CT. The best software out there today in my opinion is from Ergvideo. You don’t have to do 4 or 5 hour long rides on the CT in your base. 3 hours will for most people be fine. Do your long rides in April and early May instead.
If you are interested, you can actually see how I do my base training on the bike if you jump to Ergvideo’s forum: http://forum.ergvideo.com/forum/viewtopic.php?t=29 This model (or similar) has been good enough to for me to go sub 8 hours several times.
to the original poster:
I’m cooking something that might help you out. I’ve been slow to finish this piece, just very tedious and detailed. I hope something is done to release on or before monday…but of course, I said that to myself LAST thursday, too.
It seems to me that any kind of TV watching results in a drop-off of power. How do you prevent that?
Yeah, it’s hard to keep the power up on a trainer while the TV is going. My approach has been to watch things I’ve generally seen before because if it’s too engrossing, my power drops. So that means a DVD. I also watch only during the easy / recovery parts of the ride. A 90 minute ride with have 45 minutes of recovery and 45 minutes hard lets me watch one episode of The West Wing or Battlestar Galactica.
to the original poster:
I’m cooking something that might help you out. I’ve been slow to finish this piece, just very tedious and detailed. I hope something is done to release on or before monday…but of course, I said that to myself LAST thursday, too.
you freaking tease…what is it!!!
neat web-based free training plans to use with the multi-disk ergvideo packages. It’ll use the online profile tools, show a progression for 24 weeks. It’s “canned”, doesn’t take the place of a real coach by far, but it’s going to be a nice set of detailed guidelines, and even at the very least, really nice access to the multi-rep workout designs I’ve always been recommending. If you want an ergvideo savvy coach, I’ll point you to them. I’m also hoping it will provide motivation for users to use the online tool to design their own variations of the rides.
Webtools so that your files are completely dynamically generated, no subscriptions, no logins, no server storage…and free at least for now, and really skinny storage of your program etc. They are designed around the 9 packs, but enough “general” info that you can substitute ride designs around ergvideos you have outside of the 9 packs.
Now that I stopped teasing, I ain’t answering any questions before monday. I gotta stay focused to get this done now. thanks for committing me and making me feel the pain of embarrassment if I don’t hit my deadline. That will help.
My wife is getting ready for IM NZ and hates riding in rain and the cold. We live in Vancouver and she is still doing her two long rides a week of 5 hours on her computrainer using just the erg mode and lots of changes in pace to make the time go by…she also watches a lot of t.v. Actually since November she has done all her riding on the computrainer…arounnd 15-18 hours a week. I think it makes you super strong both mentally and physically.
sean
Sean,
Your wife is a stud. 15-18 hours a week inside on the Computrainer is insane!!! I am intrigued by the erg video stuff though. Does anyone have this? Do you like it?
It sure would beat looking at the same game console shot. Is this the same video stuff that Computrainer was marketing a the races this year? IM circut races live during the actual race with erg programming?
Do you use the Ergvideo with the coaching software or the multi-rider software? I see from the website that it can be used with either, but, they recommend the multi-rider software b/c it is “adjustable.” Does that mean I cannot change the intensity/effort level if I only have the coaching software? I really do not want to fork out another $150 to purchase the muti-rider software for a computrainer that will only be used by me.
i guess 70% of my customers use CS. You can modify intensity with CS, but you must stop riding, reconfigure the ride at a new level, and resume. Takes about 1 minute. You will have two files to analyze, if you bother with that step, since really it is then two logical rides. Convenience of multirider to do this threshold adjustment from the controller with out interruption is compelling…to me anyway.
“Is this the same video stuff that Computrainer was marketing at the races this year?”
No, IMO its better, way better. CT is using the 3D software with video (i.e. you get a video instead of metalman and you control the watts). Ergvideo slaves the CT. So, for example, there is a video with Dev Paul and others doing some climbing. You input your AT wattage in the software and it controls the flywheel on the CT. When the pack goes or climbs the Ergvideo controls the wattage on the flywheel to meet what is going on in the video. So you might be spinning on the flats and then comes a sprint or a climb. The wattage goes from a very modest level to 300 Watts (or whatever the number is based on your individual power). You go and meet the power or you get dropped. Otherwise stated, there is no cheating or dogging it here. So you get to ride with Dev Paul and Jonnyo based on your power thresholds. Very cool. It is entertaining, tough and makes the time fly by.
“Does that mean I cannot change the intensity/effort level if I only have the coaching software?”
You have to stop and reload. I don’t think it’s a big deal and have not gone to the multirider software yet.
Actually since November she has done all her riding on the computrainer…arounnd 15-18 hours a week. I think it makes you super strong both mentally and physically.