Stationary Trainer Class Information Sheet December 2006 From the instructor: This document contains everything you need to know regarding your upcoming trainer classes. I have tried to be thorough but succinct. If you still have questions after reading it through, please let me know. Pam Fernandes, Instructor, Stationary Trainer Class All classes will be held at The Knights of Columbus Hall, located at 1211 Highland Avenue, Needham, MA (next to Dunkin Donuts, between Sudbury Farms and Bertucci’s). Parking is available at the rear of the building. Class Schedule December: Only Tuesday evening classes will be held during December. The first class will be on Tuesday, December 5. Evening classes will begin at 6:30 and finish by 8:00. You can show up at6:10 to begin your bike set up. ** Note there are no Saturday classes scheduled for December due to the holidays and the fact that many people are still riding on the road through December if the weather permits. January: Saturday morning classes will begin in January and will be held from 9:30 a.m. to 11:00 a.m. The first Saturday class will be held on Saturday, January 6. The hall will be open by 9:10 a.m. for bike set up. Tuesday evening classes will continue from 6:30 to 8:00 p.m. February: Both Saturday morning and Tuesday evening classes will be held through February. Classes will extend to 1 hour and fourty minutes. March: The possibility of extending both Saturday morning and Tuesday evening classes will be discussed and decided upon mid February. If enough people are interested we will continue classes into the middle of March. Equipment You will need: your bike, a stationary trainer, a heart rate monitor, a cycle computer with cadence, two water bottles, a block/piece of wood to elevate your bike for hill work, pad/pen to record workout data, and a towel. The HR monitor and cadence meter, although not required, are strongly recommended since all workouts will be based on heart rate and cadence. The block to elevate the front of your bike should be approximately four to six inches high. Whatever you use to elevate your bike should keep your bike as stable as possible. A popular alternative is an old phone book tightly bound with duc tape. You will not need: aero wheels or winter riding clothes!! Stationary Trainers I've received lots of questions regarding appropriate trainers for class. People also want to know which are the best. Last year we had some people tap out the resistance units on their trainers, so I have done additional research this year. I spoke, once again, to my “trainer class” advisor, Arnie Baker, whose comments are incorporated below. Any traditional stationary trainer will be sufficient for class providing it safely and securely holds your bike. Rollers will not be appropriate for this class as rollers do not allow you to add enough resistance, nor are they secure enough to assure safety in a group training situation. Traditional trainers generally provide resistance to the rear tire through wind, magnets or fluid. Each have pros and cons. The wind trainer provides consistent resistance. The down side of the wind trainer is that it is a bit noisier than the mag or fluid trainer. The magnetic trainer is quieter but does not give consistent resistance. The fluid trainer, most widely used in class last year, is quiet and gives more consistent resistance than the mag but not as much as the wind trainer. Arnie tells me that there are two models with the CyclOps fluid trainer, and that you should get the higher grade model since that one provides more watts of resistance. He believes the lower grade unit provides about 400 watts of resistance and the higher grade one (CyclOps II) provides over 700 watts. Remember that sometimes in class we do tempo efforts where your average wattage may be between 150-250 watts. However, we also do a number of power efforts where you may be able to push significantly higher watts. It is really a drag when you can’t get the full benefit of the workout because your trainer won’t give you the resistance you need. Another recommendation Arnie made is that you can add resistance if you replace the big ring or the small cog on your bike. He suggested using a 53 tooth chain ring or an 11 tooth cog. If you do hilly rides or races these additional gears may come in handy during the season. There are other units you may consider, such as the Computrainer, the Tacx, the Kurt Kinetic or the One Up Trainer. The Computrainer is expensive and not practical for most riders, although it has great features that allow you to analyze your pedal stroke, test your wattage output and customize courses for training. The Kurt Kinetic and the One Up Trainer are also good choices. The One Up Trainer provides 1000 watts of resistance. Some of the older traditional trainers are front mounted and require taking off the front wheel of your bicycle. While these provide good stability, they are not as portable as a rear mount trainer. Selecting a trainer is really a personal choice. You should get one that suits your training needs, budget and lifestyle. If you train in the basement as I do, noise is not an issue so I use a wind trainer. If you train in a shared living space or an apartment, you should consider the noise level. Traditional trainers can cost anywhere from $135 to $350 and electronic units can cost $425 to $1500. Appropriate Bikes Here is a quick word on bikes suitable for stationary trainers. It is not recommended or necessary to bring your new titanium race bike to this class. Stationary trainers can add some stress to the rear of your bike since the bike is not able to move under you as it does when you ride outdoors. This doesn't necessarily mean you will ruin a good bike if you ride it on a trainer but it does mean that it is prudent to use a winter or commuter bike if you have one available. It is important however that whatever bike you use on the trainer, it is set up the same as the bike you regularly ride during the season. Another bit of advice is that rear mount trainers may wear your back tire a bit so consider your tire choice. There is no need to use an expensive tire for trainer class. In fact you may want to get a slightly heavier gauge tire for the trainer. So the bottom line is that your bike and tires need not be the same ones you would take to a race. What To Expect From Class The classes will vary in length from one hour to one hour and fourty minutes. The first few classes will start out at an hour and we will increase the time as we move into January and February. The classes will be progressive and will start with aerobic training, some strength work, speed and agility work and hill climbing. In January we will move to intervals, time trialing and more advanced efforts and intensity. I have a menu of trainer workouts so we can keep everyone challenged and working on skills they wish to improve. You should not be concerned if you join classes late, such as in January or February. We can modify or adjust your workouts so you can start at a more appropriate level. It is better to do some indoor training than no indoor training!! I will try to set up a few guest lectures, which will always be planned in advance, and subjects may include cycling related topics such as sports nutrition, strength and conditioning and stretching. I have reserved the room for two hours: 6:10-8:15 p.m. on Tuesdays and 9:10 to 11:15 a.m. on Saturdays. You should come in early enough to get your bike set up, fill your water bottles and change into your riding clothes. There are two rest rooms available for changing. The Instructor Pam Fernandes has been riding and racing since 1993 and has competed both on the road and on the velodrome. For twelve years she raced for the United States Paralympic Team and has competed at three World Championships, two Paralympic Games, three European Championships and numerous National Championships. She has attended the U.S. Olympic Training Centers in Colorado Springs, Colorado and Chula Vista, California dozens of times for training camps with the National Team. She has both ridden with and been coached by some of the best talent in the cycling world including coaches Craig Griffin and Andrzej Bek (both former Olympic Team Coaches), and cyclists Anton Quist, Al Whaley and Mark Garret (who have each won multiple national and international titles). Her athletic achievements include winning a Bronze medal at the 1996 Atlanta Paralympic Games, winning Gold and Silver medals at the 2000 Sydney Paralympic Games, winning two Gold medals at the 2001 European Championships and winning two Gold medals at the 2002 World Championships. She holds two World Records, two Paralympic Records and two National Records. Pam is also a certified Spin Instructor and is currently studying for her Cycling Coaching lisence through USA Cycling.