Build Yourself A Wind-load Trainer

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Using a Wind-Load Trainer

For the racing cyclist, there are a number of ways a wind-load trainer can be used to improve performance; we suggest you look into books on the subject. For the recreational bicycle rider, a trainer is probably best used for aerobic workouts — exercise that will improve cardiovascular system fitness without building huge thighs.

Essentially, you'll want to maintain a pulse rate of about 75% of maximum for at least 30 minutes at least three times per week. How do you determine your maximum heart rate? As a rough rule of thumb, subtract your age from 220, and multiply the result by 0.75. Then, for example, if you're 35, your workout heart rate should be about 140 per minute (220 - 35 = 185; 185 X .75 = 138.75). Don't push yourself harder; this level of effort will build your endurance without wearing you to a frazzle.

When you pedal on the trainer, select a gear that will allow you to maintain a smooth cadence of at least 60 revolutions per minute. The key is to learn to spin the pedals in a complete circle rather than mashing them down (you'll find toe clips to be a nearly indispensable aid to accomplishing this). As you become more proficient, you should be able to increase your cadence to 90 or more revolutions per minute while maintaining a smooth rotating motion.

After you've been at it for 10 minutes or so, you'll find yourself breaking out in a sweat-despite the cooling flow of air. (Though this is a sure sign that your regimen is working, it's a good idea to clean your bicycle when you're done.) At about the same time, your pulse should stabilize, and you should be able to keep it up for another 20 or 30 minutes. All you'll need to do in the meantime is stave off boredom — perhaps with a strategically placed copy of this magazine.

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