One thing I can tell you for sure...I don't recommend a four hour ride on a bike trainer. I've done it and I don't think that my butt, brain, and all points in between weathered the storm very well. But there is a workout style that does mesh well with indoor cycling.

Quality Over Quantity On A Bike Trainer

Because of the lack of variety when you're riding your bike on a trainer, it doesn't take too long before even the most comfortable of saddles just doesn't cut it. You can get up out of your saddle now and then to reduce the monotony, but you still won't get the relief you'll experience out on the road when you shift your weight to get around a corner, pick up speed, or brake to a stop at a stop sign (yes...you're supposed to stop at stop signs).

So why use a bike trainer for something it doesn't excel at when there are workout styles that are done very effectively on a trainer?

Unless you've been living under a rock, you know that putting some periodic intensity into your workouts is critical to getting maximum benefits from the time you spend on your bike.

What I'm referring to is 'interval-style' workouts such as a 'pyramid' or 'descending ladder' workout.

Sample Bike Trainer Workouts

Without further ado, here are a couple of sample workouts that I do to keep in shape over the winter.

Pyramid Workout

• 15 minute warm-up of easy spinning.
• Two minutes hard riding followed by two minutes of easy spinning.
• Three minutes hard riding followed by three minutes of easy spinning.
• Four minutes hard riding followed by four minutes of easy spinning.
• Five minutes hard riding followed by four minutes of easy spinning.
• Four minutes hard riding followed by three minutes of easy spinning.
• Three minutes hard riding followed by two minutes of easy spinning.
• Two minutes hard riding.
• 15 minute warm-down of easy spinning.

Descending Ladder

• 15 minute warm-up of easy spinning.
• 10 minutes moderately hard followed by five minutes recovery.
• 8 minutes a bit harder followed by four minutes recovery.
• 6 minutes a bit harder followed by three minutes recovery.
• 4 minutes a bit harder followed by two minutes recovery.
• 2 minutes hard
• 15 minute warm-down of easy spinning.

Of course I need to add the obligatory disclaimer of the need for you to check with your doctor before you engage in any strenuous activity...and those workouts can be pretty strenuous.

You'll Need The Right Trainer

If you're intent on doing the sort of workouts listed above, you'll need a bike trainer that can resist against a strong workload. Most likely you'll find that in a quality fluid trainer such as the Kurt Kinetic Road Machine or the Cycleops Fluid 2. Both of these trainers are made by rock solid companies and will provide enough resistance to stymie the legs of even pro racers.

So it's my recommendation that you investigate the world of bike trainers as an additional tool in your 'fitness tool-bag'. When you combine the appropriate type of workout with the correct trainer, you'll benefit from a very useful fitness tool.

Ron Fritzke
©2011

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