A Thursday Trainer Workout

As the daylight dwindles and the leaves fall we all know that we're in for the start of indoor riding season.  I know there are many people trying to fight it, but it's going to happen sooner or later.  Time on the trainer can be quite boring, I know, my last 100 mile ride prior to Ironman was on the trainer...nothing like 5 hours in your living room watching television to pass the time right? 

Riding indoors doesn't have to be a drag.  I think it's quite important!  Many people are taking part in computrainer classes, which is wonderful.  If you haven't been, make sure to check one out in October...they are free for this month only!!

If you're looking to spice up your trainer ride here are a few tips (make sure to warm up before doing these workouts):

• A Gearing Pyramid - Start near the top of your cassette and drop a gear every 5 minutes (or 10 depending on time) until you're down at the bottom of your cassette...and then ride back up it.
• Television Tempo -  Ride at a "tempo" type of a pace during the show you're watching and rest on the commercials. 
• Another television option could be to ride HARD during the commercials and stay aerobic during your shows.
• Single Leg Pedaling Drills - to split up the riding throw these drills in to help your efficiency.
• Position Changes - If you're on a road bike ride 5 minutes in the drops, 5 minutes on the hoods, and 5 minutes of your choice...repeat!  With a Tri-Bike go 5 in aero, 5 on the bull horns, and 5 sitting up on the pads...repeat!

Remember to get signed up for Computrainer classes!!  They do make a huge difference come race season, and besides look what you might see when you leave.

Who wouldn't want to leave Computrainer to this sunrise?

Those are just a few tips to help pass the time.  If you have any workouts you like to do go ahead and forward them on to Rick (ricklapinski@hotmail.com) and we'll get them posted here.  What else would you like information, or tips about?  We'd also love to hear your feedback about the blog.  Is it good, bad, do you want more of something, less of something...let us know!!