OBRA: OBRA Chat: endurance/trainer

endurance/trainer

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Jerald M Powell

2002-11-02

Eric, it's just the same as training on the road. Three hour rides

are great for mental health beaks but pretty questionable for

training effect. You build strength and endurance by doing

intervals. Develop a training schedule with your coach. You can

replicate a tempo day or an interval day very adequately with any

decent trainer.

Jerry

At 9:11 AM -0800 10/30/02, eric.k-@kingdesign.com wrote:

I am wondering if there is a way to build endurance on a trainer without

riding it for 3 hours.

any tips?

To respond to the whole group send to ob-@topica.com.

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--

Jerald M. Powell, AICP

Community Planning

1445 SW Harrison Street

Portland, OR 97201

Tel: 503 222 7173

Fax: 503 222 6026

email: jpow-@spiritone.com

eric.k-@kingdesign.com

2002-10-31

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thank you for your tips. i like the 3-5 minutes burst of exertion every 30

minutes.

i should have clearified my current position.

i love riding outside in rain/wind/sleet/snow. it put the hair on my chest

and stomach. Plus I get to tease the wimpy, affraid of rain, gotta dress

like they are going snowboarding at Island Lake Lodge riders that show up on

"good" days. i relish numb fingers, 5 pairs of socks, frozen chins, muddy

teeth, rivers of snot and the squinting like a bad dream through foggy wet

glasses. topped off with a wife and family that still thinks i am crazy for

riding in rain. when else can you see the reflection of your feet if you

don't ride in a 40 mile long puddle? it's awesome!

but

i will not be able to ride outside whenever i feel like it. the family and

the wife said "no way jesus!!" at the mere suggestion of it this year.

that's fine...i love my family and would still like to live with them. but i

still want to train so that leaves the hours of the day when it's dark.

hence me having to ride a trainer. i hate them!

i do get 2 days of riding outside.

1 day at 4 hours

1 day at 2+ hours.

-----Original Message-----

From: Pat Sagers [mailto:pat_s-@orcom.com]

Sent: Wednesday, October 30, 2002 1:32 PM

To: 'ob-@topica.com'

Subject: RE: [OBRA Chat] endurance/trainer

I spent 3 months last winter riding a trainer. It was pretty tough, but I

did learn a few things in the process. In the VERY early season, during

phase 1 or 2 base training, you don't have to gain all your endurance from a

trainer. You can select from several other exercise machines to keep your

cardio level fit. Anything that stresses the legs and keeps your heart rate

up will work. They won't be a perfect replacement but in the early season

it's not necessary. If your confined to a bike, you can do a schedule like

I did. Either Saturday or Sunday I would do my long 3 hour stretch on the

bike. This required a good deal of mental preparation and some other tools

to help make the journey less painful. I typically rode in Zone 1 or 2 and

every 30 minutes would bump up to Zone 4 for 3-5 minutes. I had reading

material that I had on a music stand. Sometimes I would get into a good

story or book and that would help make 30 minutes disappear easily. I had

saved up some cycling magazines and books for these occasions. I rented

videos and got some good classic road races on tape also. But I had to

really work myself up for these longer rides. The rest of the week I had 2

days for lifting weights. On these days I ride 15 minutes to get warmed up

and 15 minutes to warm down after the lifting. That left me with 3 days

that I would ride for 1 -2 hours each day. On these days I would have

different types of interval work that I included. The intervals can really

make the time fly. Finally after 2 or 3 long sessions on a trainer you'll

find yourself a whole lot more tolerant of cold/ice/rain/snow. A few days I

would start on the trainer and after an hour I would just say heck with it

and bundle up and go ride outside to finish up. It's amazing how your

perspective can change with a little solitary confinement.

Just plan and break it up. It sounds like the 2 hour spinning class would

be a good investment too.

Pat Sagers

Systems Engineer

Orcom Solution, Inc.

(541)389-0120 x1554

-----Original Message-----

From: eric.k-@kingdesign.com [ mailto:eric.k-@kingdesign.com]

Sent: Wednesday, October 30, 2002 9:11 AM

To: 'Obra (E-mail)

Subject: [OBRA Chat] endurance/trainer

I am wondering if there is a way to build endurance on a trainer without

riding it for 3 hours.

any tips?

To respond to the whole group send to ob-@topica.com.

To respond to the list manager send to ob-@teleport.com

To unsubscribe send to obra-uns-@topica.com

NOTICE: This communication may contain proprietary or other confidential

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recipient or believe that you may have received this communication in error,

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<DIV>thank you for your tips. i like the 3-5

minutes burst of exertion every 30

minutes.</DIV>

<DIV> </DIV>

<DIV>i should have clearified my current

position. </DIV>

<DIV> </DIV>

<DIV>i love riding outside in

rain/wind/sleet/snow. it put the hair on my chest

and stomach. Plus I get to tease the

wimpy, affraid of rain, gotta dress like they are going snowboarding at

Island Lake Lodge riders that show up on "good" days. i relish

numb fingers, 5 pairs of socks, frozen chins, muddy teeth, rivers of snot and the squinting

like a bad dream through foggy wet glasses.

topped off with a wife and family that still thinks i am crazy for riding

in rain. when else can you see the reflection of your feet if you don't ride in

a 40 mile long puddle? it's awesome!

</DIV>

<DIV> </DIV>

<DIV>but</DIV>

<DIV> </DIV>

<DIV>i

will not be able to ride outside whenever i feel like it. the family and the

wife said "no way jesus!!" at the mere suggestion of it this year. that's

fine...i love my family and would still like to live with them. but i still want

to train so that leaves the hours of the day when it's dark. hence me having

to ride a trainer. i hate

them!</DIV>

<DIV> </DIV>

<DIV>i do

get 2 days of riding

outside.</DIV>

<DIV>1 day

at 4 hours</DIV>

<DIV>1 day

at 2+ hours.</DIV>

<BLOCKQUOTE dir=ltr style="MARGIN-RIGHT: 0px">

<DIV class=OutlookMessageHeader dir=ltr align=left>-----Original Message----- From: Pat Sagers

[mailto:pat_s-@orcom.com] Sent: Wednesday, October 30, 2002 1:32

PM To: 'ob-@topica.com' Subject: RE: [OBRA Chat]

endurance/trainer </DIV>

I spent 3 months last winter riding a trainer. It was

pretty tough, but I did learn a few things in the process. In the VERY

early season, during phase 1 or 2 base training, you don't have to gain all

your endurance from a trainer. You can select from several other

exercise machines to keep your cardio level fit. Anything that stresses

the legs and keeps your heart rate up will work. They won't be a perfect

replacement but in the early season it's not necessary. If your confined

to a bike, you can do a schedule like I did. Either Saturday or Sunday I

would do my long 3 hour stretch on the bike. This required a good deal

of mental preparation and some other tools to help make the journey less

painful. I typically rode in Zone 1 or 2 and every 30 minutes would bump

up to Zone 4 for 3-5 minutes. I had reading material that I had on a

music stand. Sometimes I would get into a good story or book and that

would help make 30 minutes disappear easily. I had saved up some cycling

magazines and books for these occasions. I rented videos and got some

good classic road races on tape also. But I had to really work myself up

for these longer rides. The rest of the week I had 2 days for lifting

weights. On these days I ride 15 minutes to get warmed up and 15 minutes

to warm down after the lifting. That left me with 3 days that I would

ride for 1 -2 hours each day. On these days I would have different types

of interval work that I included. The intervals can really make the time

fly. Finally after 2 or 3 long sessions on a trainer you'll find

yourself a whole lot more tolerant of cold/ice/rain/snow. A few days I

would start on the trainer and after an hour I would just say heck with it and

bundle up and go ride outside to finish up. It's amazing how your

perspective can change with a little solitary confinement.

Just plan and break it up. It sounds like the 2 hour

spinning class would be a good investment too. 

Pat Sagers Systems Engineer

 Orcom Solution, Inc. (541)389-0120

x1554 

-----Original Message----- From:

eric.k-@kingdesign.com [<A

href="mailto:eric.k-@kingdesign.com">mailto:eric.k-@kingdesign.com</A>]

 Sent: Wednesday, October 30, 2002 9:11 AM To: 'Obra (E-mail) Subject: [OBRA Chat]

endurance/trainer 

I am wondering if there is a way to build endurance on a

trainer without riding it for 3 hours. 

any tips? 

To respond to the whole group send to ob-@topica.com.

 To respond to the list manager send to

ob-@teleport.com To unsubscribe send to

obra-uns-@topica.com 

 

NOTICE: This communication may contain proprietary or

other confidential business information of Orcom Solutions, Inc. If you

are not the intended recipient or believe that you may have received this

communication in error, please reply to the sender indicating that fact and

delete the copy you received. In addition, you should not print, copy,

retransmit, disseminate, or otherwise use the information. Thank

you. <PRE>To respond to the whole group send to ob-@topica.com.

To respond to the list manager send to ob-@teleport.com

To unsubscribe send to obra-uns-@topica.com</PRE></BLOCKQUOTE>

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Performance Fitness

2002-10-30

There are also indoor cycling workouts that allow for you to train on YOUR

OWN bicycle. This really makes a big difference when it comes time to hit

the roads again in the spring. Training on the spinners is great, but there

IS a difference in fit and the feel (45 pound fly wheel). Check out

www.trainersclub.com if you're in the Lake Oswego area.

If you're on a trainer at home and want some interval workout ideas check

out the bike workout library at:

http://www.performancemultisport.com/bikeworkoutlibrary.htm

spin away!

Bryant

----- Original Message -----

From: "Renata Hahn" <renat-@yahoo.com>

To: <eric.k-@kingdesign.com>; "'Obra (E-mail)" <ob-@topica.com>

Sent: Wednesday, October 30, 2002 11:15 AM

Subject: Re: [OBRA Chat] endurance/trainer

You could make it more fun by attending indoor cycling

classes.....with music, other cyclists, and fun

training......I will be teaching a 2hr indoor class

every sunday 9-11 am. I race, ride outside, etc....so

I teach from a cyclists perspective. Most, if not all

the people in my class are racers/riders. Email me if

you're interested. All the pertinent info is included

below...

Renata

Indoor Winter Endurance Training

Eight week program of 2-hour Spinning? rides

November 3rd - December 22nd

Every Sunday 9-11 am

This class will focus on:

- aerobic base building

- strengthening the cardio-respiratory system

- improving fat metabolism and body composition

- perfecting cycling economy and pedaling efficiency

- gaining ligament and tendon strength

- developing Type I (slow twitch) muscle fibers

- improving mental performance

- relieving stress and anxiety

- enhancing sense of well being and quality of sleep

Reserve your spot today! Space is limited to 15.

Instructor: Renata Hahn, Johnny G Spinning? Certified.

Heart-rate monitors are strongly recommended.

Sundays 9-11 am

November 3, 10, 17, 24, December 1, 8, 15, 22.

Cost: $70 for all eight weeks - members

$80 for all eight weeks non-members

or

$10 per week - members

$12 per week non-members

Ballys at Hillsboro (503) 466-9552

If you have more questions, call me or email me.

renat-@yahoo.com

503-526-8713

--- eric.k-@kingdesign.com wrote:

I am wondering if there is a way to build endurance

on a trainer without

riding it for 3 hours.

any tips?

To respond to the whole group send to

ob-@topica.com.

To respond to the list manager send to

ob-@teleport.com

To unsubscribe send to obra-uns-@topica.com

__________________________________________________

Do you Yahoo!?

HotJobs - Search new jobs daily now

http://hotjobs.yahoo.com/

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Keith Prior

2002-10-30

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Excellent post! :)

-----Original Message-----

From: Pat Sagers [mailto:pat_s-@orcom.com]

Sent: Wednesday, October 30, 2002 1:32 PM

To: 'ob-@topica.com'

Subject: RE: [OBRA Chat] endurance/trainer

I spent 3 months last winter riding a trainer. It was pretty tough, but I did learn a few things in the process. In the VERY early season, during phase 1 or 2 base training, you don't have to gain all your endurance from a trainer. You can select from several other exercise machines to keep your cardio level fit. Anything that stresses the legs and keeps your heart rate up will work. They won't be a perfect replacement but in the early season it's not necessary. If your confined to a bike, you can do a schedule like I did. Either Saturday or Sunday I would do my long 3 hour stretch on the bike. This required a good deal of mental preparation and some other tools to help make the journey less painful. I typically rode in Zone 1 or 2 and every 30 minutes would bump up to Zone 4 for 3-5 minutes. I had reading material that I had on a music stand. Sometimes I would get into a good story or book and that would help make 30 minutes disappear easily. I had saved up some cycling magazines and books for these occasions. I rented videos and got some good classic road races on tape also. But I had to really work myself up for these longer rides. The rest of the week I had 2 days for lifting weights. On these days I ride 15 minutes to get warmed up and 15 minutes to warm down after the lifting. That left me with 3 days that I would ride for 1 -2 hours each day. On these days I would have different types of interval work that I included. The intervals can really make the time fly. Finally after 2 or 3 long sessions on a trainer you'll find yourself a whole lot more tolerant of cold/ice/rain/snow. A few days I would start on the trainer and after an hour I would just say heck with it and bundle up and go ride outside to finish up. It's amazing how your perspective can change with a little solitary confinement.

Just plan and break it up. It sounds like the 2 hour spinning class would be a good investment too.

Pat Sagers

Systems Engineer

Orcom Solution, Inc.

(541)389-0120 x1554

-----Original Message-----

From: eric.k-@kingdesign.com [ mailto:eric.k-@kingdesign.com]

Sent: Wednesday, October 30, 2002 9:11 AM

To: 'Obra (E-mail)

Subject: [OBRA Chat] endurance/trainer

I am wondering if there is a way to build endurance on a trainer without

riding it for 3 hours.

any tips?

To respond to the whole group send to ob-@topica.com.

To respond to the list manager send to ob-@teleport.com

To unsubscribe send to obra-uns-@topica.com

NOTICE: This communication may contain proprietary or other confidential business information of Orcom Solutions, Inc. If you are not the intended recipient or believe that you may have received this communication in error, please reply to the sender indicating that fact and delete the copy you received. In addition, you should not print, copy, retransmit, disseminate, or otherwise use the information. Thank you.

To respond to the whole group send to ob-@topica.com.

To respond to the list manager send to ob-@teleport.com

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<DIV>Excellent post! :)</DIV>

<BLOCKQUOTE dir=ltr style="MARGIN-RIGHT: 0px">

<DIV class=OutlookMessageHeader dir=ltr align=left>-----Original Message----- From: Pat Sagers

[mailto:pat_s-@orcom.com] Sent: Wednesday, October 30, 2002 1:32

PM To: 'ob-@topica.com' Subject: RE: [OBRA Chat]

endurance/trainer </DIV>

I spent 3 months last winter riding a trainer. It was

pretty tough, but I did learn a few things in the process. In the VERY

early season, during phase 1 or 2 base training, you don't have to gain all

your endurance from a trainer. You can select from several other

exercise machines to keep your cardio level fit. Anything that stresses

the legs and keeps your heart rate up will work. They won't be a perfect

replacement but in the early season it's not necessary. If your confined

to a bike, you can do a schedule like I did. Either Saturday or Sunday I

would do my long 3 hour stretch on the bike. This required a good deal

of mental preparation and some other tools to help make the journey less

painful. I typically rode in Zone 1 or 2 and every 30 minutes would bump

up to Zone 4 for 3-5 minutes. I had reading material that I had on a

music stand. Sometimes I would get into a good story or book and that

would help make 30 minutes disappear easily. I had saved up some cycling

magazines and books for these occasions. I rented videos and got some

good classic road races on tape also. But I had to really work myself up

for these longer rides. The rest of the week I had 2 days for lifting

weights. On these days I ride 15 minutes to get warmed up and 15 minutes

to warm down after the lifting. That left me with 3 days that I would

ride for 1 -2 hours each day. On these days I would have different types

of interval work that I included. The intervals can really make the time

fly. Finally after 2 or 3 long sessions on a trainer you'll find

yourself a whole lot more tolerant of cold/ice/rain/snow. A few days I

would start on the trainer and after an hour I would just say heck with it and

bundle up and go ride outside to finish up. It's amazing how your

perspective can change with a little solitary confinement.

Just plan and break it up. It sounds like the 2 hour

spinning class would be a good investment too. 

Pat Sagers Systems Engineer

 Orcom Solution, Inc. (541)389-0120

x1554 

-----Original Message----- From:

eric.k-@kingdesign.com [<A

href="mailto:eric.k-@kingdesign.com">mailto:eric.k-@kingdesign.com</A>]

 Sent: Wednesday, October 30, 2002 9:11 AM To: 'Obra (E-mail) Subject: [OBRA Chat]

endurance/trainer 

I am wondering if there is a way to build endurance on a

trainer without riding it for 3 hours. 

any tips? 

To respond to the whole group send to ob-@topica.com.

 To respond to the list manager send to

ob-@teleport.com To unsubscribe send to

obra-uns-@topica.com 

 

NOTICE: This communication may contain proprietary or

other confidential business information of Orcom Solutions, Inc. If you

are not the intended recipient or believe that you may have received this

communication in error, please reply to the sender indicating that fact and

delete the copy you received. In addition, you should not print, copy,

retransmit, disseminate, or otherwise use the information. Thank

you. <PRE>To respond to the whole group send to ob-@topica.com.

To respond to the list manager send to ob-@teleport.com

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Pat Sagers

2002-10-30

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I spent 3 months last winter riding a trainer. It was pretty tough, but I

did learn a few things in the process. In the VERY early season, during

phase 1 or 2 base training, you don't have to gain all your endurance from a

trainer. You can select from several other exercise machines to keep your

cardio level fit. Anything that stresses the legs and keeps your heart rate

up will work. They won't be a perfect replacement but in the early season

it's not necessary. If your confined to a bike, you can do a schedule like

I did. Either Saturday or Sunday I would do my long 3 hour stretch on the

bike. This required a good deal of mental preparation and some other tools

to help make the journey less painful. I typically rode in Zone 1 or 2 and

every 30 minutes would bump up to Zone 4 for 3-5 minutes. I had reading

material that I had on a music stand. Sometimes I would get into a good

story or book and that would help make 30 minutes disappear easily. I had

saved up some cycling magazines and books for these occasions. I rented

videos and got some good classic road races on tape also. But I had to

really work myself up for these longer rides. The rest of the week I had 2

days for lifting weights. On these days I ride 15 minutes to get warmed up

and 15 minutes to warm down after the lifting. That left me with 3 days

that I would ride for 1 -2 hours each day. On these days I would have

different types of interval work that I included. The intervals can really

make the time fly. Finally after 2 or 3 long sessions on a trainer you'll

find yourself a whole lot more tolerant of cold/ice/rain/snow. A few days I

would start on the trainer and after an hour I would just say heck with it

and bundle up and go ride outside to finish up. It's amazing how your

perspective can change with a little solitary confinement.

Just plan and break it up. It sounds like the 2 hour spinning class would

be a good investment too.

Pat Sagers

Systems Engineer

Orcom Solution, Inc.

(541)389-0120 x1554

-----Original Message-----

From: eric.k-@kingdesign.com [mailto:eric.k-@kingdesign.com]

Sent: Wednesday, October 30, 2002 9:11 AM

To: 'Obra (E-mail)

Subject: [OBRA Chat] endurance/trainer

I am wondering if there is a way to build endurance on a trainer without

riding it for 3 hours.

any tips?

To respond to the whole group send to ob-@topica.com.

To respond to the list manager send to ob-@teleport.com

To unsubscribe send to obra-uns-@topica.com

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I spent 3 months last winter riding a trainer. It was pretty tough, but I did learn a few things in the process. In the VERY early season, during phase 1 or 2 base training, you don't have to gain all your endurance from a trainer. You can select from several other exercise machines to keep your cardio level fit. Anything that stresses the legs and keeps your heart rate up will work. They won't be a perfect replacement but in the early season it's not necessary. If your confined to a bike, you can do a schedule like I did. Either Saturday or Sunday I would do my long 3 hour stretch on the bike. This required a good deal of mental preparation and some other tools to help make the journey less painful. I typically rode in Zone 1 or 2 and every 30 minutes would bump up to Zone 4 for 3-5 minutes. I had reading material that I had on a music stand. Sometimes I would get into a good story or book and that would help make 30 minutes disappear easily. I had saved up some cycling magazines and books for these occasions. I rented videos and got some good classic road races on tape also. But I had to really work myself up for these longer rides. The rest of the week I had 2 days for lifting weights. On these days I ride 15 minutes to get warmed up and 15 minutes to warm down after the lifting. That left me with 3 days that I would ride for 1 -2 hours each day. On these days I would have different types of interval work that I included. The intervals can really make the time fly. Finally after 2 or 3 long sessions on a trainer you'll find yourself a whole lot more tolerant of cold/ice/rain/snow. A few days I would start on the trainer and after an hour I would just say heck with it and bundle up and go ride outside to finish up. It's amazing how your perspective can change with a little solitary confinement.

Just plan and break it up. It sounds like the 2 hour spinning class would be a good investment too.



Pat Sagers

 Systems Engineer

 Orcom Solution, Inc.

 (541)389-0120 x1554



-----Original Message-----

 From: eric.k-@kingdesign.com [<A HREF="mailto:eric.k-@kingdesign.com">mailto:eric.k-@kingdesign.com</A>]

 Sent: Wednesday, October 30, 2002 9:11 AM

 To: 'Obra (E-mail)

 Subject: [OBRA Chat] endurance/trainer



I am wondering if there is a way to build endurance on a trainer without

 riding it for 3 hours.



any tips?



To respond to the whole group send to ob-@topica.com.

 To respond to the list manager send to ob-@teleport.com

 To unsubscribe send to obra-uns-@topica.com





 

NOTICE: This communication may contain proprietary or other confidential business information of Orcom Solutions, Inc. If you are not the intended recipient or believe that you may have received this communication in error, please reply to the sender indicating that fact and delete the copy you received. In addition, you should not print, copy, retransmit, disseminate, or otherwise use the information. Thank you. 

 

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Renata Hahn

2002-10-30

You could make it more fun by attending indoor cycling

classes.....with music, other cyclists, and fun

training......I will be teaching a 2hr indoor class

every sunday 9-11 am. I race, ride outside, etc....so

I teach from a cyclists perspective. Most, if not all

the people in my class are racers/riders. Email me if

you're interested. All the pertinent info is included

below...

Renata

Indoor Winter Endurance Training

Eight week program of 2-hour Spinning? rides

November 3rd - December 22nd

Every Sunday 9-11 am

This class will focus on:

- aerobic base building

- strengthening the cardio-respiratory system

- improving fat metabolism and body composition

- perfecting cycling economy and pedaling efficiency

- gaining ligament and tendon strength

- developing Type I (slow twitch) muscle fibers

- improving mental performance

- relieving stress and anxiety

- enhancing sense of well being and quality of sleep

Reserve your spot today! Space is limited to 15.

Instructor: Renata Hahn, Johnny G Spinning? Certified.

Heart-rate monitors are strongly recommended.

Sundays 9-11 am

November 3, 10, 17, 24, December 1, 8, 15, 22.

Cost: $70 for all eight weeks - members

$80 for all eight weeks non-members

or

$10 per week - members

$12 per week non-members

Ballys at Hillsboro (503) 466-9552

If you have more questions, call me or email me.

renat-@yahoo.com

503-526-8713

--- eric.k-@kingdesign.com wrote:

I am wondering if there is a way to build endurance

on a trainer without

riding it for 3 hours.

any tips?

To respond to the whole group send to

ob-@topica.com.

To respond to the list manager send to

ob-@teleport.com

To unsubscribe send to obra-uns-@topica.com

__________________________________________________

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Walter, Becky

2002-10-30

sure - you could ride your fixed gear for 3 hours while pulling the trainer

behind you in your bob trailer.

----------

From: eric.k-@kingdesign.com

Reply To: eric.k-@kingdesign.com

Sent: Wednesday, October 30, 2002 9:11 AM

To: 'Obra (E-mail)

Subject: [OBRA Chat] endurance/trainer

I am wondering if there is a way to build endurance on a trainer without

riding it for 3 hours.

any tips?

To respond to the whole group send to ob-@topica.com.

To respond to the list manager send to ob-@teleport.com

To unsubscribe send to obra-uns-@topica.com

eric.k-@kingdesign.com

2002-10-30

I am wondering if there is a way to build endurance on a trainer without

riding it for 3 hours.

any tips?

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