Trainer work

Hey everyone,
So finally I'm setup and working out on my KK trainer and computer. So far I love it (and know that I'm pissing off my neighbor downstairs from vibration, oh well). My question, or a favor to ask is, if someone could tell me if I should be doing something else or if this is ok:

5 min warm up, sml/15 @ 70-80 rpm
3x30 sec bg/15 @ 90-95 rpm
3x1 min bg/15 @ 90-95 rpm
3 min sml/15 rest @ 70 rpm
3x1 min @ 275W
2 min sml/15 rest
3x2 min @ 275W
2 min rest sml/15
3x1 min @ 310W
5 min cool down

I know it's weak, but I'm on my 3rd day trainer, and 1st year cycling. I'm still trying to set a good weekly shedule.

Thanks,
-Greg

What are you trying to accomplish with these workouts and what is your current FTP?

The durations of your intervals (one minute and 2 minutes and 30 seconds with equal on periods and recovery) could be appropriate for anerobic tolerance work or very very short VO2 Max work if the intensity (275 watts, 310 watts) is sufficient.

Sounds to me like you're doing 'neither here nor there' work with short intervals, enough recovery that you can't consider them microinterval or Tabata intervals and power levels that might or might not be L5/L6 depending on your current FTP.

If you want to build sustainable power think about 10 to 30 minute efforts at a level that takes a lot of concentration and effort to finish but that you can actually finish without big power fades and can actually do two or more efforts per session. I have no idea what your FTP is, but you might need to back these efforts back down quite a bit to actually complete the longer efforts at steady power. Trainer's take some getting used to so you might start with 12 to 15 minute efforts and build both duration and intensity over time.

If you haven't done so already, read the first twenty to thirty pages of this epic thread for ideas on how this stuff works and some motivation: It's killing me but..........

Good luck,
-Dave

Thanks Dave,

That's what I wanted to find out. I could go longer or harder, but I read to start out easy. I wasn't sure if I should be doing longer or shorter int's, as I'm on my 4th trainer day now and don't have any specific kinds of work outs. I just started reading Friel's bible, and just getting familiar with all the terms and measurements. So far, I'm on the LT, RPE, and zones, as far as studying. When you say L5/L6, are you reffering to zones or lactate level ?

Thanks for your help,
-Greg

Also my biggest dilema is when "not" to work out. I want to train everyday, even if my legs feel tired, and I read that doing the least amount of work possible is the best. I just need a good daily routine consisting of trainer, gym, and days off in a week.

-Greg

I'm referring to power based training levels based on Andy Coggan's definitions. You can read more about them here: http://home.trainingpeaks.com/power411.aspx

The main point of my previous post was to make sure you make your efforts sufficiently long to target the appropriate training responses. With the exception of certain microburst/microrecovery approaches you really need to sustain efforts for minimum durations to target the appropriate training responses. The big ones are:

- Make sure Threshold/SST efforts which directly target sustainable power and FTP are at least 10 minutes long and most folks get better results with efforts at least 12 to 15 minutes long. These are often done as the classic 2x20 efforts but there's lot's of variety possible as long as you get sustained efforts of 10 or more minutes. Those 1-3 minute efforts you described won't really target sustainable power so sure, start easy to get used to the trainer but make that easier in intensity and possibly on the short end of the duration scale but at least 10 minutes and personally I'd say at least 12 minutes per effort.

- Traditional VO2 Max intervals should be at least 2.5 minutes long and most folks do 3 to 5 minutes. There are alternative theories on ways to target VO2 Max adaptations, but the classic 5x5 efforts at 110-120% of FTP work really well but they're really tough.

Good luck,
-Dave

Thank you Sir, big help. After you mentioned FTP, I remembered about the 20 min test, that will give me my FTP. I'm trying to remember the whole thing. I know I have to be pushing as hard as I can, and be able to breathe ?

I thank you again for your guidance.

-Greg

My biggest goal is to be able to join a local racing team. It would be nice for next year, but I'm predicting in 2011 (hopefully). The 2010 season, I will still need to keep training. So far this year I could maintain a solid 18-20 mph over the course of 35 miles or so, which I am happy with. I know these are newbie figures, but I'm slowly getting into the right terms and tech's.

Thanks,
-Greg

Great link, thanks. So based on the Level, my 1 min intervals are probably at L5. So you're saying that I should be doing int's around 12 min long right? Next thing is for me to do that FTP test.