on2wheelsks

I was curious to know how often others are riding their bike trainer when the weather, (snow and or ice) is bad. I have a New Years resolution to ride at least 10 miles a day. Guy at local bike shop says I shouldn't ride daily, I should have a recovery day in there. I am trying to ride as much as possible till I can get back outside. I had shoulder sugery in 2017, and could not get motivated till now. I am just starting to get my legs back and feel guilty if I miss a day. What would you do? I want to be back in shape to ride 40-50 mile rides like I used to be. Thoughts?
TIA
Pat

_ForceD_

pdlamb

I don't think there's a problem with riding every day, as long as you (a) don't push it too far and (b) make sure you recover enough. Bicycle commuters routinely ride 5 straight days through the work week, and some of us then go out for fun rides on the weekends

If you're feeling tired, stiff, and sore, that might be time to take a day off.

jackb

I try to get a good workout every other day. In winter, if I don't walk or ski, then I ride the trainer, usually, every other day unless there is enough snow to ski around the golf course near my house or unless I drive an hour for some downhill skiing. Every day doesn't appeal to me. I like a day of rest between days of strenuous physical activity. I don't "train" at all. I just need to expend physical energy and maintain some degree of fitness. I'm 71 and am still pretty fit.

Carbonfiberboy 

Better I think to ride longer and harder less frequently to allow for recovery. If you don't need recovery, you didn't do anything like enough on it. Nothing much happens in the way of fitness improvement until after 45 minutes. 1 to 1.5 hours is best. If all you're doing for aerobic exercise is trainer rides, you need 2 days of intervals of some sort. Another couple days of steady state zone 2 and you have a good schedule. This is the first week this winter that we probably won't ride outside. I'm doing 5 days on my resistance rollers and a 3 mile run on one day. One of the roller rides will be 30' of recovery after an interval day, the day off also after an interval day. Plus after 2 of those roller days, I go to the gym for strength training. That schedule just holds me even, no aerobic progress, though I will continue to see some strength progress. I started my winter training October 1 so I've been at it a while and have some fitness to protect.

Don't jump right in at that level, but work up to it over a period of months. Or if you're already fit, do jump in!

Retro Grouch 

I think that it's easier to ride every day than it is to ride 3 or 4 times per week.

If you ride every day you don't have to think about it, you just do it. If your plan is to ride 3 times per week, every day you have to decide whether or not to ride.

canklecat

Two-4 times a week. Sometimes more often if I use the trainer for 15 minutes to warm up before an outdoor ride in winter. And we've had almost three consecutive weeks of allergy alert days. Every time I ride outdoors I need to prepare with Flonase nasal spray, oral antihistamines and carry my asthma inhaler. Had to use my rescue inhaler about six times during a 44 mile ride Wednesday. Another reason most of my recent exercise has been on the indoor trainer.

My shoulder was broken and dislocated when I was hit by a car in early May last year. I had just peaked in conditioning after three years of getting back into shape so I didn't want to lose it. A friend gave me his old Cycleops and I was on it within 6 weeks. Helped maintain my conditioning so it wouldn't be too hard getting back to peak conditioning (actually it turned out to be more challenging than I'd expected due to other health issues discovered later -- I had surgery for thyroid cancer in November, still not quite recovered).

I had to make some adjustments -- shorter stem, raised the handlebar, etc. -- for the road bike on the trainer. And switched the hybrid from riser to swept back albatross handlebar for outdoor rides. Did that for several months before I could handle the road bike outdoors again.

Even after a long moderate ride or short hard workout ride, I'll often get on the indoor trainer the next day just to move my legs for 15-30 minutes at a very easy effort. Seems to reduce soreness and stiffness.

Even a short, easy session helps get the blood flowing, loosens up the body, relaxes and focuses my mind, and does some good. It doesn't need to be a formal workout session.

dennis336

I've got a trainer but personally find it too boring to ride. I'll go out through the winter, although for shorter rides than spring through fall. I'll go out when the temperature is in the 20s and even into the teens. I used the trainer 4 times last winter as we had a really bad stretch of snow and cold (single digits), otherwise, I try to find a way to go outside to ride, even if it's just 10 -15 miles. Before last year, it had been several years since I used the trainer.

Clipped_in

Six days per week and I alternate hard interval effort days with easy recovery/endurance effort days during my base period. I watch structured video workouts for the hard days and just watch TV on the easy days.

obrentharris 

Twice in my life. (Spoiled Coastal Californian)
Brent

Flip Flop Rider

never. I bought one but now just use it to hold the bike while I lube the chain. Used it maybe 20 times, just did not like it. outside or don't go here

nomadmax 

I ride the rollers with resistance 3-4 times per week, usually 1.5 hours per session. This includes warm up, whatever my program is for that day and a cool down. On the odd days I do strength training.

DrIsotope

I haven't touched the wretched thing since they took the cast off of my hand. But when I was unable to bear weight with my right hand, I put on 500 Zwift miles in just over 3 weeks.

IMO, it would be really difficult to overdo it on a trainer, because it's so damn boring. Even with the video-game Zwift aspect, I only did a session longer than 90 minutes once.

"Ten trainer miles" is about 30 minutes. You could easily do 30 minutes every day. You just won't want to.

jadocs

Machka 

I do a variety of different things.

So, in the winter, I might walk one day, ride my trainer the next day, run the next day, walk the next day, ride the trainer the next day, and ride outside the two days on the weekend.

Or something like that.

I might throw a spin class in there, or some time on the treadmill or rowing machine.

So I will exercise 7 days a week, but what I do varies.



For me, making a New Years resolution to ride at least 10 miles a day is the equivalent of saying ... "I want to fail completely at a New Years resolution because I know there's no chance I'll keep that up."

If I were to make a cycling-related NY resolution, a much more successful decision would be to ride 300 mile/month. Yes, that might seem very much like 10 miles a day, but it allows for freedom to be able to ride 30 miles one day ... and then take a couple days off. Or some other variation.

Even better, I might make a NY goal of 3650 miles for the year. Again, seems much like 10 miles a day, but there's freedom and flexibility. If you get a bunch of riding in one week, and then life steps in and you can't ride much for another week, that's OK. You can gradually build up to ride the local annual century, then if you go on holiday with family for a week without your bicycle, that's OK.

Flip Flop Rider

smart

caloso

I generally haven't been a fan of the trainer, but 2 things have made it more bearable: a new smart trainer and Zwift.

Clipped_in

I am a bit envious as I am watching the snow fall.

deacon mark

You should rest if you need to rest and it is simple listen to the body. Many train everyday with little or no rest and that is fine but just need to monitor the situation. I am a runner so in winter I hit the treadmill but if injured I have road on the trainer daily in the past for weeks to keep up fitness. I actually think the trainer can be more efficient in getting a workout and keeping up your fitness that trying go out and always beat the weather. My caution is I hit black ice 3 years ago on my road bike and it cost me a broken hip. I was lucky and was not displaced went back to running within 14 weeks. I had 3 screws put in and it worked with no complications but I am scared to death of ice and snow these days. I manage not to be going fast even just bike slid out in front of me and I landed directly on the right hip. Did not even hit my head on the pavement. So me...……………...the road must me dry and no chance of ice

Riding on trainer really is all about heart rate if you do not have a power meter. Unlike outside there is no costing and I say ride the trainer it is boring but hey beer after can easy the memory.

rayman54

I have smart trainer (Wahoo Kickr2), 64 years old. I'm currently riding indoors daily unless my legs tell me otherwise. I do Sufferfest and Trainerroad and I'm going to do the Tour of Sufferlandria starting in February. I average between 1 - 2 hours per session. When doing focused training boredom is a non issue for me. I'm also a runner and I mix in days where I double up with a bike/run...

I have a 9 day trainer streak going now.

YankeeRider

If you're doing light-moderate training, I don't think it hurts to go every day. But if you're pushing it, then it's probably best to have some off days too. Muscles are broken down (at a microscopic level) during hard training and can rebuild stronger during rest.

Doug64

I ride to the gym 5 days a week, unless there is ice on the roads. After I finish my weight work, and return home, I ride the trainer while listening to an audio book. One CD is usually about 1 1/4 hours. If the book is really good and have time, I might go a little longer. I'm pretty regular unless I'm skiing or have a commitment. The trainer routines vary with the intensity of my weight workouts-- hard weight workout, easier effort on the bike, and vice -versa.

I did dump my bike last week on the ice riding to the gym, resulting in some road rash and bruising on hip forearm, and knee. That would have been a good day to drive, but a guy has to maintain his reputation Adding insult to injury, I crashed on some hard snow while skiing a couple of days later and enlarged all the bruises in the same spots.

zacster

tcs

bobwysiwyg