25 replies to this topic

[RunRunRun23]

Hi all,

I thought posting here first would be easier than carting all my gear to a bike shop, but I understand this might be tricky to give advice on without being able to see...

I bought a wind trainer, but I'm not sure that I'm using it right. The wheel thing is pushed up as far as it will go against my bike wheel but it doesn't seem to provide much resistance. Is it supposed to? Or is it meant to be easyish to cycle against? Or is my bike maybe too small for the wind trainer?

I've recently started trying to train with reference to heart rate, and tonight I tried to cycle on my wind trainer, and I couldn't get my heart rate up anywhere near high enough (maybe I'm just too fit already??? Nope, that's not it)

Like I said, if you can't provide any useful feedback without seeing it, I understand. I just thought I might be missing something really obvious so it was worth asking.

Thanks!

[miners]

I'm assuming there actually is contact between the bike's wheel and the roller? If so, and provided the rear wheel skewer clamps into the bracket of the trainer itself then the size should be right. I also assume you *can* tell a noticeable difference if you change gears on the bike? If all that's happening, then it should be a case of the trainer's inbuilt tension.

Most wind-trainers have a tension adjustment. Some are on the mechanism of the trainer itself - some are on a long lead which is meant to be clamped on to your handlebars so you can adjust tension during a session (but more usually ending up gathering dust/sweat/grease on the garage floor).

Have a check of the manual it came with to find the tension adjustment, give that a try, and report back with what happens

[SlowDave]

If the wind trainer is a fold out frame make sure it is completely folded out.

It's unlikely to be the wrong size as most wind trainers can use road and MTB wheels.

Edited by SlowDave, 24 September 2008 - 09:09 AM.

[RunRunRun23]

It is a fold out, and it is folded all the way.

It doesn't have a separate tension thing, just a knob to tighten it - which is tightened all the way.

I didn't get a manual with it... when I bought it (about a year ago, just have never got round to using it beause it was harder to set up than I thought and I moved and stuff blah blah blah excuses excsues) I went in to a sports store and said "Do you have wind trainers?" and the girl said "Only this one. I can give you a discount because the box is all damaged." It just looked like it had been opened and then sticky taped back up.

I wonder if it was taken back because it's a dud?

I paid $150 I think. Silly me for not having used it in the meantime, it would be ridiculous to try to take it back now!

I'll take a photo of it tonight so you can see how it is set up, that might help.

Thanks!

[bumcrackjack]

As Miners said, the very first thing is to make sure your back wheel is touching the roller, so that you are getting some resistance.

Ensure that your tyre is inflated to the correct psi and in some cases (computrainers) they even work better with a bit more psi in them (110 - 120 psi for a normal roadie tyre, but check the sidewall of your tyre to see).

Post a link to the website of the manufacturer of your trainer here so that we can provide more assistance based on seeing the product. You should have some form of creating tension on hte machine, but worst case scenario, you can always use your gears to make it easier or harder.

Chuck it in the "53 x "17 (big ring and half way down your cassette) and ride like you have stolen something for 45 minutes. IF you have any resistance against that little wheel whatsoever, you will know you're alive after about 10 minutes, and after 30 minutes you will be begging for the end.

More info needed though

[RunRunRun23]

Nice name, bumcrackjack hehehe.

Watch this space for photos and brand info when I get home tonight...

In the meantime... yes it is touching the roll but it does feel like it slips; it turns it when I cycle but if I hold the roll still I can still turn the bike wheel against it. Also, are they meant to be that noisy?? Do they get quieter if you spend more?

[miners]

RunRunRun23, on Sep 24 2008, 01:52 PM, said:

In the meantime... yes it is touching the roll but it does feel like it slips; it turns it when I cycle but if I hold the roll still I can still turn the bike wheel against it. Also, are they meant to be that noisy?? Do they get quieter if you spend more?

unfortunately, yes you generally have to spend a bit to get a decently quiet trainer. The old wind trainers are generally noisier than the magnetic trainers, which are then generally noisier than the top of the line fluid trainers. You can pay up to $500-$700 for a good fluid trainer - then perhaps $150-$250 less for a mag-trainer, same again for a wind-trainer.

If the roller itself is slipping, you could have a look under the roller mechanism near the framework to see if there's a ratcheted height adjustment? Most trainers allow you to vary the initial height of the roller before you start adjusting/tightening the tensioner to maintain contact with the wheel.

[bumcrackjack]

In the slipping department as well - ensure that your tyre is clean. Give it a quick wipe with a damp rag to remove dirt etc. which will not only cause slipping but will make its way into the machinery

[RunRunRun23]

Crisis over team

My partner had a play and got it sorted out. There is no ratchet adjustor thing but the part that the tension screw is attached to is screwed on itself, so he unscrewed it and moved it so that it sits higher... OK that's a pretty poor explanation but in summary it's all good, thanks for your help.

Bumcrackjack, I cycled for half an hour... after 10 minutes the sweat dripping off me certainly did suggest I was alive. I wasn't begging for the end after 30 minutes, but I was conscious that the pool tomorrow morning is already going to hurt enough thanks to that silly 100 pushups challenge that I've jumped on the bandwagon of, so I didn't need to make things even more miserable for myself by not being able to sit down to slip in gracefully.

Feeling great now I don't feel very confident on the roads, especially since I don't usually get to train until it's getting dark, so I'm stoked that I will be able to do weekday rides indoors.

[miners]

great to hear run-cubed

hey, don't forget that you really will over-heat very quickly on a wind-trainer. Even if it's cold where you're set-up, make sure to dress as sparingly as practicable(!) - strip down after your warm-up if needs be - get plenty of water (more than you'd take on the road), and get some air flowing in the room - i.e. windows/doors open or a fan.

And if you get really serious about using the trainer, keep an eye out for some 'spinervals' DVDs to guide you through a work-out. Many, many big fans over here in CR

[RunRunRun23]

I already train in minimal clothes when I am indoors (massive treadmill fan). I was contemplating a request to have the airconditioning switched on - just pop another blanket on those sleeping children, what's the drama??

Bending down to get my water bottle while I'm cycling panics me a bit, so it will be useful to master the skill on a stationery bike.

Swimming didn't hurt like I thought it would, and my legs aren't sore. Looks like I was too easy on myself

Spinervals can be what I research online today (think I've looked at everything Total Immersion online to be looked at, time to switch sports). But I think if I'm going to start watching telly while I train then I'll need a quieter trainer... hello xmas around the corner!!

[Emrun]

I have been spinning away on my windtrainer for about 8 weeks now, 3 weeks while off with a stress reaction because I was sick of deep water running and for a further 5 weeks as I ramp up my running again to help me maintain my fitness as I am only allowed to run 30 minutes every second day at the moment.

I sweat buckets; I have a hand towel over the handle bars to wipe my face and a big drop cloth under then bike to catch the drips. I LOVE it because it makes me feel alive and like I am really getting a good workout. Mine is set up in a spare room so I turn the ducted heating off, shut the door and open the window to get some cool air in and off I go for up to an hour at a time (bless my iPod).

I have a love/hate relationship with the thing, hate it because I would rather be running, love it because once I was able to start running again I realised that I had managed to maintain almost 100% of my fitness during the lay off.

It is now a permanent feature and I have realised that if I am to avoid a 3rd bout of stress fractures that I am going to have to supplement my running with spinning.

So, we can I get my hands on some of these Spinnervals DVDs, sounds like something I should try to keep things interesting. At the moment my workouts only consist of stuff I have made up –

Tempo rides (HR around 80%)
Recovery rides (HR low to mid 70%)
Song Fartlek (well, generally spinning fast during the chorus then easing back, not very scientific)

I guess this had deviated somewhat from the original topic.

[miners]

spinervals DVDs are expensive (even via eBay), so see if you can borrow them - or (although I didn't say this) see if you can copy one or download a couple from the net via a bit-torrent.

They're well worth the money though, and are really the only things that keep me motivated to stay on the trainer for longer than 30-40 minutes. You don't even *really* need to hear Coach Troy all that well (if you have an old clunker of a trainer). You can follow the other guys doing the session with him in the studio, and gear ratios, HRs, countdown timers are all conveniently displayed on the screen.

Tuck your polo shirt into your shorts and do yourself a favour

[Muzman]

miners, on Sep 25 2008, 09:02 AM, said:

hey, don't forget that you really will over-heat very quickly on a wind-trainer. Even if it's cold where you're set-up, make sure to dress as sparingly as practicable(!) - strip down after your warm-up if needs be - get plenty of water (more than you'd take on the road), and get some air flowing in the room - i.e. windows/doors open or a fan.

And if you get really serious about using the trainer, keep an eye out for some 'spinervals' DVDs to guide you through a work-out. Many, many big fans over here in CR

You can say that again. I have to set my trainer up in a wading pool to catch the fluid I lose. Also a fan is a must for that 'wind in the face' feeling.

And here's a tip - if you have a TV and DVD/VCR set up, play some old TDF vision as you ride for something to watch - I always end up going harder than I meant to, to catch the pros!

Spinervals are also great value.

M

[bumcrackjack]

Well done Run Cubed. All good to go.

As Miners says, Spinervals are great, although purists (sadists) will tell you that to truly benefit from WT sets, you must watch nothing and concentrate on form. Up to you with that idea. The best thing that WT's are good for is optimizing pedal efficiency and working on better cadence. COncentrating on staying with the pedal stroke all the way or at very least through the bottom of the stroke is a good tip to use.

If planning a tri though soon, all the WT sets in the world will not replace "real world" scenarios especially when considering bike skills so set some time aside to learn basic skills like drinking and cornering and riding in the aero position.

On the sweat note, be sure to wipe your bike down thoroughly after every session. Sweat is highly corrosive and will ruin your bike if given enough time.

Enjoy the X-training.

[Suzy]

I buy my Spinervals from here http://tridownunder.com/prodmainb.php?page...;imageField_y=1
$39.95 Aus + $5.50 postage.
Spinervals are great time savers, and so handy when you can't train outdoors. Definitely worth it.

[RunRunRun23]

I hear you BumCrackJack.... when I trained for my first marathon, I was really busy with work and had a toddler and didn't feel comfortable running on the roads in the dark, so I had been doing all of my runs on my treadmill. As they cranked up to longer, I figured I better get back out on the roads... and was horrified to find that it felt really weird to not have the road moving underneath me! I still did most of my short runs in doors but always did my long ones outside. I wont fall in to the same trap with my wind trainer.

Thanks for the link Suzy. Which would you recommend as my first Spinerval?

[Suzy]

RunRunRun23, on Sep 26 2008, 02:01 AM, said:

Thanks for the link Suzy. Which would you recommend as my first Spinerval?

Depends what you're training for.
I really like Recovery and Technique (# eight) for a recovery session.
Totally Time Trial (#14) for a good tempo intervals session.
Hillacious (#24) for hill climbing intervals.
Time Saver 1 (#23) has a 3x 30min sessions on Technique, Tempo, and Power/sprint so this may be a good starter to give plenty of variety.
Any of the Aero Base Builders are good for spending an hour or so doing aerobic intervals without going crazy from boredom.
Hardcore 100 is THE one to get for Ironman training if you decide you really want to spend that much time on the windtrainer.

Happy spinning.

Edited by Suzy, 27 September 2008 - 09:16 PM.

[Eckyb]

Emrun, on Sep 25 2008, 11:28 AM, said:

Song Fartlek (well, generally spinning fast during the chorus then easing back, not very scientific)

That's awesome. I'm going to try that tomorrow!

[Sunset]

this thread inspired me to pull out my wind trainer again.

I ride to work some days however it's a pretty easy ride so I thought I should 'bulk' it up a bit. I did 10 minutes on the windtrainer before I set out, and then another 10 minutes when I got home. I swear that 20 minutes on the windtrainer felt like SO much more work than the total 45 minutes riding to/from work!

[RunRunRun23]

Sunset, on Oct 15 2008, 09:25 AM, said:

I swear that 20 minutes on the windtrainer felt like SO much more work than the total 45 minutes riding to/from work!

I'm with you Sunset!! Now that I've got the hang of my trainer, I'm loving it. It's so convenient... I always chuckle to myself about the joys of hurting in the comfort of my own home

[miners]

Sunset, on Oct 15 2008, 08:25 AM, said:

I swear that 20 minutes on the windtrainer felt like SO much more work than the total 45 minutes riding to/from work!

definitely. I did one of my old spinverals favourites this morning, "No Slackers Allowed". Only 43 minutes and I sweated my way through 2 towels, and was walking with fatigued legs all day

[Peterhorse]

miners, on Oct 16 2008, 09:13 PM, said:

definitely. I did one of my old spinverals favourites this morning, "No Slackers Allowed". Only 43 minutes and I sweated my way through 2 towels, and was walking with fatigued legs all day

which one Miners? i did 8.0 the other day... whew... "Recovery and Technique"... easiest one so far...
i'm sure the lunges in the middle of "Big Gear Strength" was what casued my injury back in Apr/May - the one leg grind on 53/12/level5 resistance sorted me out. i been too scared to do it again

[miners]

Peterhorse, on Oct 17 2008, 12:18 AM, said:

which one Miners? i did 8.0 the other day... whew... "Recovery and Technique"... easiest one so far...
i'm sure the lunges in the middle of "Big Gear Strength" was what casued my injury back in Apr/May - the one leg grind on 53/12/level5 resistance sorted me out. i been too scared to do it again

I believe it's 1.0 - 'No Slackers Allowed' is the actual title of it - and judging by the fashions, it's ancient (but not the first apparently - at one point, Sir Troy refers to the previous video).

from memory:

3-4 minute warm-up
5 min tempo set @85% - start in big/15, then taking it down 1 gear each minute (ending in the 12)
5 min big/13 with 10 seconds on / 10 seconds off alternately sitting and standing
5 min super spin set - small/17 with 20 seconds on 10 off
5 min Prologue mock race - 100% effort in various big gearings
5 min somethingorother (can't recall exactly - too busy recovering from the prologue effort)
6 min warm-down

[Peterhorse]

YIKES, that looks bloody tough!

the lycra in 11.0 might be different, but they still have the Freddie Mercury moustahces

thanks mate, i'll copy it down and try it. i need music on the ipod to get me through those sort of sets

[Osi]

Where i can join traning center because My running is not good