Wednesday, November 12, 2008

My New Bike Trainer

A few weeks ago I ordered a bike trainer from Bike Nashbar when they had a sale and I had a coupon for 15% off. I decided to get a trainer as the only time I have to ride is either in the early morning or in the evenings and I am not really comfortable riding in traffic.

So I chose a Ascent Magnetic trainer with 3 levels of resistance and it arrived a few weeks ago. Last night I set it up and put the skewer that comes with it on my bike and got the bike on the trainer. I set up in the garage in front of the TV I have out there and aimed the fan right at the bike. I had the forethought to post a message over at the Runner's World Forums to get some help of what kind of intervals I should be doing. Another user posted an interval workout that he currently uses, so I thought I would give it a try.

1. Pedal easy for 10'
2. Drop a gear, maintain cadence for 2'

3. Go up a gear, Pedal easy 1'

4. Drop 2 gears, maintain cadence for 2'

5. Go up 2 gears, pedal easy 1'

6. Drop 3 gears, maintain cadence for 2'

7. Go up 3 gears, pedal easy 1'

I then repeat 2-7 maybe 3 or 4 times, then cool down for about 10'.

I did it twice on the lowest level of resistance and it was a good workout. The only problem was that my rear was getting a bit sore. I wore my good bike shorts, the ones with lots of padding, but I was still uncomfortable for the last 10 minutes or so. I am hoping that more seat time will cure the soreness. I am hoping to incorporate the trainer into my training regimen at least twice a week.

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