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Need a good 45 minute trainer workout session(9 posts)

Need a good 45 minute trainer workout sessionCoolhand
Nov 25, 2003 8:26 AM
I am leading a trainer class tonight for our club and have the music all set.

Was thinking of a pyramid interval session but would like some feedback on duration and intensity and warm ups and cool down periods.

Thanks

Coolhand
re: Need a good 45 minute trainer workout sessiontrout_bum
Nov 25, 2003 8:56 AM
Check out Arnie bakers book "Smart Cycling"-He's got about 20 or so really good trainer workouts, depending on what you want to accomplish.

http://www.arniebakercycling.com/books/b_smart_cycling.htm
re: Need a good 45 minute trainer workout sessionHouseMoney
Nov 25, 2003 9:19 AM
The Tacx website has some trainer routines.

http://www.tacx.nl/frameset.cfm?l=en&id=100

Click on: Support - Training Recommendations - Workouts

Haven't tried any yet, but I'm going to. I'm still using the 45 minute CycleRobx video w/ Coach Troy Jacobson, Tyler Hamilton, etc.
Simplest, most effective pyramid workout is:pitt83
Nov 25, 2003 11:05 AM
Timed pyramid of the following:

Tempo Ride
Jumps
Seated Hill
Standing Hill
Sprint
Rest

Do 1 minute each, then 45seconds each, then 30, then 15, then 30, then 45, then 1 minute. Each "pyramid" should take 22 minutes. Twice through and you're done. Ends up as 35 minutes hard effort with 10 minutes recovery. Add one song (3min) warm up and cool down.

Not of use in your question, but another good one is the "Sportscenter" workout. Watch Sportscenter and everytime they show a highlight, either sprint, climb or jump through the entire highlight. If they have intervies or desk shots, tempo ride. Rest during commercials. Very easy to keep on track and it's tougher than it looks on paper.
Pick it up, throw it, chase it, repeat. nmMB1
Nov 25, 2003 11:26 AM
LOLDougSloan
Nov 25, 2003 11:28 AM
Now, what would you do if there were 3 feet of snow on the ground for a month straight?
Roads get plowed you know. Just in case it is another heavy winterMB1
Nov 25, 2003 11:41 AM
Miss M bought us snow shoes.

Can't wait to try them.
re: Need a good 45 minute trainer workout sessionJetSpeed
Nov 26, 2003 6:16 AM
What exactly is a "jump?"
re: Need a good 45 minute trainer workout sessionCarbonJoe
Nov 26, 2003 9:09 AM
A "jump" is in and out of the saddle for equal amounts of time. We vary the duration.. 8 count out the saddle, 8 count in, for either a given number of jumps, or a given amount of time, for example 2 minutes. Next sets 4 count out, 4 count in. Next set 2 counts. The keys are to use your legs to lift yourself out of the saddle, NOT your arms.