Average HR?
Average speed?
Average watts?
Average cadence?
Duration? Time? Distance?
I know each trainer give a different ride but I just want to compare my data with yours…
So far, I only did oly distance but next summer I will race(2 X) HIM and late fall Im going to IMCOZ. Im pretty comfortable right now to ride on the trainer for 2 hours: Cad 95-100, avg speed 37-39 km/h, HR avg 145-155, mostly on 54 X 16 or 17. My longest distance is 100km in 2:38 2 weeks ago(my ass was on fire, believe me!). Im sweeting like a pig(a big one) and despite drinking 1.5 L/hour, I lost around 2-2.5 ponds per hours while Im on the trainer(You should see the lake under me!). The treadmill is collecting dust since 1 month due to a SI joint injury(hockey body check…) so I can only ride or swim for now…
I usually do 2 x 45 minutes, HR around 145-150. I have no idea about speed/watts but I’d say cadence is around 90. Long and boring, but I do a 2 minute ‘set’ every 10 minutes or so.
Next week I should be getting one of those Powertap PT300 spin bikes…so I should be able to answer the question a little better!
Time length varies by my schedule. But, my go to workout is 4 minutes at an easy 90rpm around 200 watts then 1 minute at 95 to 105 rpm around 410 watts. I just keep doing that over and over. A hour and a half can pass pretty quick.
I have also added this winter a 30 to 40 minute workout where I try to stay at 70 rpm and 210 to 220 watts just to try this whole “low” rpm thing.
Speed is variable to my bike computer set up. My new Garmin Forerunner I average right around 20 mph and on my older no name bike computer it said I averaged around 21 mph. I use a wind trainer and sometimes I over tighten the back wheel (making speed readings sometimes unreliable)
For HR I just ride however I feel because I’m in a base phase. So anywhere from 120-160.
I have been curious about this for awhile. How accurate are speed readings on trainers? Someone mentioned that over-tightening on the rear wheel can make a difference, is that true. It has always seemed to me that my speed numbers on the trainer were low, but I never know if I am just being a wuss. I have a Kurt Kinetic fluid if that matters.
Not that this is useful to most of you guys, but I have three types of roller workouts right now:
10-20 min warmup spin, starting at 150W ending around 230W, before heading out for a run 10-20 min recovery ride 150-200W, after a big training day 40 min “workout” with 10-15 x30-60seconds hard (230-270W), as much spin recovery as I need
Cadence in the 80-100 range.
My main focus now is running and XC ski racing…I only do workout 3 if I can’t get on skis. Will start getting serious about the bike in late Feb.
Average HR? Anything 130+
Average speed? Anything 20+ mph average
Average watts? Race against a 200 watt pacer on the CT and try to beat him every time.
Average cadence? 85+
Duration? Time? Distance? Usually 1 hour / ~20 miles
I will put my P3C on there occasionally but mostly use my road bike. I ride outside whenever it is an option and only use the CT when I have no other option. I like to use the CompuTrainer as a TT/Interval tool.
Try not to tighten that back wheel so much and then your readings for workouts won’t vary as much. Trying getting a powermeter sometime, it’s a great indicator of insenity, also I heard all the cool kids are getting them these days:)
