Long rides on trainer-why not?
Sorry if this has been explicitly covered elsewise...but why the "ABSOLUTLY NO TRAINER RIDES OVER 2.5 HOURS" noted in training plans. (OK for road though). If I have the time....?.... I've done many 3-4hrs on trainer w/o issues and even 5+ on rare occasion (yes it gets a bit much) but I'm training to set planed power ranges etc. so no drifting when tired/bored. I particularly like to 'pre-ride' the upcoming race in the simulation mode or a realride vid if available.
Most of the comments R/T this are "trainer riding is boring/sucks...get outside" or "my tolerance is 2 hrs max or 1 movie..." or the ever popular don't use up units on long rides" I have the rare opportunity to 'do the time' on upcoming weekends this year w/o it affecting family/social commitments.
Is there a trainer specific "issue" besides bike handling skill loss?
Dave H
Comments
I am with you Dave.
I have done many 8 hour trainer rides while training for some 400 mile races. I think it is quality riding. I have to change several times because I am so soaking wet, even with 3 fans going full blast but I am sick and LOVE doing them. 2.5 to 3 hours is a moderate trainer workout to me. Even in the OS I ride 30 minutes for a warm up then do the workout so each workout is 1.5 hours to almost 2 hours. I will hit 400 workouts on Trainer Road next week that will give you an idea how much I ride inside.
I think it gives such a mental edge as well. The great thing about the trainer even for long rides is when you are due for a tempo pace interval say, you just hit and not have to worry about geography or traffic or any of the outside annoyances. All of my OS has been done on the trainer and I will likely do the majority of any 70.3 workouts on it as well. I think the risk is absolute boredom and burnout, however everyone is unique as to what they can or cant do.
The short answer is that I'd say you two are the exception who enjoy long trainer rides. The vast majority of people do not. As triathlon coaches with a squad full of long course triathletes, we will have you doing many, many long rides as you train for your race. We'd rather conserve your mental matches now, so we can use them when they will do you more good...closer to the race.
Also, I would encourage you to think differently. Now is not the time to worry about building base aerobic fitness. That's what everyone else is doing right now. What we've learned, in our 7th season of putting over 5000 people through this OutSeason protocol, is that now is the best time of the year to drop the volume and increase the intensity significantly. That reduced volume creates the opportunity for you to absorb and recover from the intensity, becoming a much faster cyclist.
In other words, just because you can ride long doesn't mean you should, for mental reasons, but also because riding long will begin to preclude the gains you can see this OS by simply focusing on riding very, very hard, not long.
What Rich talks about is important as well. We only have a small window each year to do the hard work to get faster (and be able to absorb it). So use your "going long super powers" wisely...as in when they matter the most!!!
Does that help?
P
I too despise the trainer, but there is 0.0 room for slacking on the trainer. While I hate it, I can definitely tell the difference in workouts from those I do outside.
Thanx for the input. I think I'm OK with trainer as I didn't come from a bike background...other than my Huffy "Thunder Road" in 6th grade-Jr High LOL. Also my years of motorcycle riding with a few crashes and a few bike vs. auto during my attempts at bike commuting in college have left me a bit flinchy on the busy streets for routine riding. I also have a poor habit of getting out late then being 20 miles from home w/o water and it being 105 already. SO I am "OK" with trainer.
I was mostly concerned with the comments on training plans that suggested long rides >2.5 hrs as part of the plan (late season intermediate etc.) but with the "not on trainer". It appears from everyones comments it was a 'protect ones sanity' measure vs a pysiologic precaution. Once there is "room" in plan and the weather is cooperative I hope to get a few road rides in the 50+ mile range mainly to test setup and make sure my handling skills haven't deteriorated.
BTW I saw a prior comment about loss of glute strength and increased use of hamstrings on road after lots of trainer rides. I think this is a true phenomenon. I have been diligent in trying to regain glut strength as I know it has significantly decreased (due to lots of trainer rides in aero??) and my hams where burning after just a short MTB ride yesterday (mostly flat paved trail).
Soooo in regards to original question...if the plan says: 3HR Z3- 4hr total but max 2 HR if on trainer...any real problem if I just do the plan as if on road?
Dave H
Fine to do the plan as if on the road.
Another issue is that watts are nearly always lower indoors vs outdoors. This is very common. We recommend you do your bike workouts in whatever venue produces the "best" work for you...but of course you need to balance safety, the potential admin time cost of riding to a quality venue to begin a quality workout vs simply throwing your leg over the trainer, stuff like that.