Hometrainer--> Triathlet

[Denmarkbonde]

Hello guys!
I´m a 17 years old boy from Denmark. So if there are something that you dont understand, it might be therefore!
I have a few questions i would like to ask you about. It would be great if you could answer me
- *** i said in the begining, i´m a Triathlet. So my questions is for triathlets or TT riders...

-> How do you train at your hometrainer during the wintermonthes? Do you train hour after hour or are you training intervals? i have heard, that if you are a TT rider or a Triathlet, so is long intervals good. Eg> 25 minuts warm up then one long interval (15-20min) and then 25 min cool down. Or are you using short intervals with 80-100% intensity?

I look forward to a lot of good answers
Bonde...

 

[STODRR]

I personally can not ride for more then about 1 hour to 1 hour 15 minutes indoors. So I will work on Threshold and VO2max type intervals. I normally will do 20 min, 15 min or 12 minute intervals to equal about 45 -60 minutes of work for about 4 weeks and then 2 weeks of VO2 max intervals anything from 15 sec on 15 seconds off for ten minutes then ten minutes rest and repeat or 1-3 minutes intervals. try and get in about 15-20 minutes of good work. I do the intervals twice a week with a easy ride in the middle that I concentrate on the form and single leg spinning. I will do some longer endurance type rides on the weekend if the weather is good.

I do this because I am worried about getting burned out indoors before the season even starts. You can get some good gains this way but will probably loose some overall fitness.

I feel this will work well for a triathlete because you can spend a lot of time getting faster in the pool or running and maintaining your threshold or even improving it on the bike and get your endurance on the bike back when the good weather returns.

I am sure there are many ways to do it however.

 

[Tapeworm]

Just for myself winter makes no difference to my tri training. I train indoors as I do out.

2x20 mins are still the key intervals for the bike. I have no issue in knocking out the odd 3hr session on the trainer, big fan and plenty of water of course. (always backed up with a short run on course, rain, hail or snow).

 

[Denmarkbonde]

Tapeworm: Thanks alot for your answer! what you say is, that you f.x. have 20 minuts warm up then 20 minuts interval with 80% then 10 min rooling and again 20 minuts interval?

Stodrr: Thanks for you answer! what you say is, that you use the long intervals but you also use short intervals? the short intervals is for your VO2MAX?

 

[Tapeworm]

My format for the 2x20mins are:-
10 mins warm up,
20 mins at 95-100% of FTP
10 mins recovery
20 mins at 95-100% of FTP
10 mins cool down

Other workouts are
10 mins warm up
5 min effort @ 105% FTP, 2 mins rest - repeat for a total of 5 efforts
10 mins cool down

2-3 hrs ride @ 65-75% of FTP


Very occasionally I will do Tabata style VO2max work (good if short on time):-
4 mins warm up
[20sec Hard Effort, 10 sec rest] x 8
4 mins easy effort
[20sec Hard Effort, 10 sec rest] x 8
4 mins rest

As mentioned wherever possible I run after a cycle, specificity of the sport.

 

[oldborn]

I do not know what distance you are training for, but if you are on Sprint 20km or Olympic 40km draft allowed this might help as well like above posts:

20 min warm up easy pedaling;
10x30 sec 120-140 rpm to exhaustion, with some 1min rest 90-100 rpm, then;
5 min easy;
5x5 min big gear for strenght to exhaustion, with some 2min or less min recovery
10 min easy

Do not doing it very often maybe once a week. For Half and Ironman distances this is not mandatory.

 

[STODRR]

Tapeworm: Thanks alot for your answer! what you say is, that you f.x. have 20 minuts warm up then 20 minuts interval with 80% then 10 min rooling and again 20 minuts interval?

Stodrr: Thanks for you answer! what you say is, that you use the long intervals but you also use short intervals? the short intervals is for your VO2MAX?

I think Tapeworm and I have pretty much the same idea. I use the VO2Max workouts to simulate going over a short hill and it also helps with your threshold.

 

[Denmarkbonde]

oldboy: My goal is to do a Ironman in about 3 - 4 years. Im just 17, so it to erleay to beging training for that. Next season (2011) I have 3 "goal" its all 1/4 ironman but I will try to set a fast time...
In 2012 i will do one or twice ½ Ironman, thats my plan. So for the next season it is 1/4 Ironman... (950m swim - 45 km bike - 10.5 km run)

 

[oldborn]

oldboy: My goal is to do a Ironman in about 3 - 4 years. Im just 17, so it to erleay to beging training for that. Next season (2011) I have 3 "goal" its all 1/4 ironman but I will try to set a fast time...
In 2012 i will do one or twice ½ Ironman, thats my plan. So for the next season it is 1/4 Ironman... (950m swim - 45 km bike - 10.5 km run)

I am not oldboy i am oldborn
So those above posts will help you on 45km course.

Stay well!

I never heard about 1/4 Ironman is it WTC, ITU, ETU or what invention?

 

[krebs303]

I am not oldboy i am oldborn
So those above posts will help you on 45km course.

Stay well!

I never heard about 1/4 Ironman is it WTC, ITU, ETU or what invention?

Pretty close to Olympic distance. 2-4hrs

 

[oldborn]

Pretty close to Olympic distance. 2-4hrs

Thanks on that!

What is next perhaps 3/4 Ironman?

 

[L29205]

Thanks on that!

What is next perhaps 3/4 Ironman?

Only if the WTC can make money off if it somehow.

 

[DirtyWorks]

Youth Warning

Hello guys!
I´m a 17 years old boy from Denmark. .....

Be careful with those suggestions. At 17 you have to do some more growing. Be sure to get very good recovery. Training won't work great without recovery.

I ride a too big gear for ~1 min (50 or less RPM) Your heart rate should not be high. Then the next minute, spin up to ~90rpm, max speed. Break for 2 minutes. Do this three times and you are done.

Your legs/rear-end should be tired. The idea is that 24 hours later, you have good recovery to do it again. After the third day, your 'max speed' interval should be very slow and generally very awful. Rest for two days.

When you get back on the trainer, your 'max speed' interval should be fast and the low-rpm interval hurts *just* a little less. If you can't develop good speed after a couple rest days, your legs are not recovering. Do fewer sets so you get good recovery after a couple days off.

This routine is not popular. I develop better speed in all conditions in very little time using this routine. I like it because it minimizes time on the trainer and maximizes building the potential to do more work.

Even more unpopular is weight training. When I plateau, **slow** squats breaks me out of the plateau. Works for me.

 

[oldborn]

Be careful with those suggestions. At 17 you have to do some more growing. Be sure to get very good recovery. Training won't work great without recovery.

Good point!
Well there is often difference between chronological and biological development of the body. One 15 year old boy may have the physical development of 17 year old, and his friends standing at the same start line has a biological development of 13 year old.

It depends how long and how hard he trained over the past few years. If he has well aerobic endurance there is no problem for those type of workouts to be done.
At his age genneraly physical development should be leveled out. Specific training methods (strengthening and anaerobic threshold efforts) are gradually introduced only from 14-15 years or when we are sure that youngster is ready.