A cycle trainer is a form of indoor bike training equipment that was designed in the 1990s with the goal to help cyclists (and other people) to improve their stamina and strength along withthe health of their cardiovascular system and to help maintain their optimum body weight.
Exercising on a bike trainer doesn’t put pressure on joints and it is performed indoors. You don’t need to be an experienced cyclist to perform it and balance isn’t an issue either. You can cycle indoors anytime because you are not dependent on the weather or time of the day; there are no traffic dangers and it is an excellent form of additional training for cyclists. You can plan training dynamics according to your stamina and training goals. You will do that by determining the incline and deciding about your pace.
The necessary equipment is only the cycling trainer, where the most important elements are the quality of the seat, pedals and handles. The good thing about cycling training is the fact that you can monitor your heart rate and thus precisely determine the intensity of indoor bike training.
Indoor cycling is quite different than outdoor cycling. There is no wind to cool you down, so it is important to position your cycle trainer in the coolest end of your home and to wear light, breathable clothes. Remember to have a bottle of water next to you to prevent dehydration.
Choose music you like to listen (faster) and turn on your heart rate monitor to follow your training progress. In order to stay on track, i.e. to achieve progress, find the combination of resistance and speed that will increase your heart rate till you reach the anaerobic zone. After you warm up, it is good to cycle at a pace of 85-90 turns per minute with a heart rate that is around 85% of your maximum.
In order to increase speed and stamina, interval training on a cycling trainer is the answer, but keep in mind that you should not overburden yourself.
Start with a 10 minute high load and then pedal slow for 2 minutes to recover. The next interval could be 8 minute high/2 minute slow. Every next high interval should be shortened for 2 minutes, but you should do your best to increase the effort during that period, while slow intervals should remain the same. Finish training when you reach 2 minutes high/2 minutes low. In order to improve speed, add to some intervals 10-12 pedaling sprints with full speed for 15 seconds, which will be exchanged with light pedaling for 45 second intervals.
We would like to complete this blog with the reminder that a heart rate monitor is an excellent tool for cyclists who compete. A heart rate monitor enables you to reach top condition, to fine tune your indoor training and also to keep track of your trainer.
Keep track of your heart rate and you will know when you might need additional rest or when you can challenge yourself more.