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Adjusting Intensity on Bike Workouts on Trainer

chadmfurlongchadmfurlong
in General Training Discussions

 Hello.

 

As a brand new member I have a question on how to adjust intensity on the bike workouts.  I have an old trainer and the only way to make it harder is to move to a higher gear.  That's what i've been doing to say move from a Zone 2 to Zone 3.  Should i be raising intensity thru increased cadence or thru harder gears?

 

Chad

Comments

  • rmillerrmiller
    Either/or. Some workouts may specify portions where you keep the cadence down - but for the most part, you increase resistance and intensity via going to a higher gear.
  • John WithrowJohn Withrow
    x2. For some reason, I can't get my cadence as high on a trainer as I can outside. I try to always keep my cadence as hi as possible, but shift through the gears to raise the intensity. Sometimes in the VO2 sets, I use a Lowe cadence but just mash a really big gear. It's really about just working very hard!
  • ezellrhezellrh
    Like the previous posters say, its either higher cadence or harder gears. I'm the exact opposite of John, my 'natural' cadence on the trainer is 5-10 RPMs per minute higher than outside. Which ever way you get to the assigned intensity, the important thing is that you are there. Good luck!
  • William JenksWilliam Jenks
    BTW, Chad, that's how "modern" trainers work too. :-)

  • cgres123cgres123
    Agree .. as long as your getting your Watt/HR number to where it should be. That effect will drill into your muscles the work that works. For the most part try to keep your cadence 85-95 this will pay off in your longer races outside as you don't want to race mashing gears/legs. It will assist in leg turnover for your run as biking can translate to running where as running doesn't translate to biking.


  • chadmfurlongchadmfurlong
    Thanks all for the responses -- very helpful!
  • CarlCarl
    Posted By William Jenks on 19 Oct 2012 08:14 AM

    BTW, Chad, that's how "modern" trainers work too. :-)





    -even the Lemond trainers?

  • Bruce ThompsonBruce Thompson

    2x what David said about cadance.  Shoot for 85-95 unless a steep climb.  That will be about the same turnover you'll have in a run so it just gets your legs use to that turnover.  It really helps get into a groove on the run of the longer races.

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