Indoor training - the big shoot out

[Auk]

If clamping pressure comes from the outside and the cam and the nut are held stationary, there could be some uneven crushing forces created on the dropout face. Maybe that would be a problem for carbon dropouts.
.

Bingo

[rydesteel]

35lb kettle bell 5minutes of getups, 5 ladders of 5 of full press drop to a squat swing bell up to your shoulder pause then press, I can do 4 set's of 4 with a 44 pounder but I like the extra 25a side I get with the 5x5's. Swings on alternate days I'd like to get back to 5x5 with the 44 and swings with the 53. I've also got a set of sport crafters and a set of E-motion's but I can get a heck of a work out in about 30 minutes with the bells.

[SpeedyChix]

LeMond Rev and a Sportscrafter with internal mag roller here. Mix of freeweights/DBs for weight work.

Thinking about the Kickr as I'm looking at FulGaz. The Kickr would make it easier (or at least require a bit less attention) to use than the LeMond as it would be automated. Torn as some days it's enough of a challenge to fire up the computer to have watch a CX race via Vier or YouTube while working out. Sure didn't enjoy all the setup when I had a computrainer. Looks like a couple of you here have made the switch.

How's the "road feel" of the Kickr compared to the LeMond?

[11.4]

I think the road feel is marginally better with the Kickr. What are quite noticeable are the power gradient as you accelerate into efforts, and that the Kickr is very noticeably quieter -- you don't have to crank the music or computer speakers up and still have trouble hearing them.

The heart of the Kickr is how it integrates with so much third party software. You can go simple or complicated. And just in the core Kickr app you can set it up to run as an ergo with a fixed power output (so as you pedal faster the power output stays the same) or you can let power vary, or whatever combination you want. It's the best device ever for doing Tabata intervals or any kind of short intervals -- it lets you pick how your gradient works and lets you train much more specifically than simply a glorified wind trainer, which is what the Lemond is. With full magnetic control under computer supervision, the Kickr is much more versatile.

[DOOFUS]

no kettle bells here (torn labrum) just barbells

after a couple of cycles of 3-5 reps to failure work, I've moved on to 1-minute intervals on squats and dead lifts. take 60% of your max and get as many as you can with good form in 1 minute. It's hard to move the weight quickly, but the power ends up low zone 6. I don't think this has a direct carryover to cycling, but it does get the muscles and connective tissues strong for zone 5-6 work.

watt nerds can figure out how much power they're putting out in the gym with this spreadsheet here Power Output Calculator | Motor City CrossFit – Metro Detroit and Southeast Michigan

[jscottyk]

I don't think this has been covered in this (or the other Kickr thread), does anyone have more information about when this update to e-motion rollers is coming?

from a TrainerRoad FB post...

ERG mode on rollers?!? We're helping Inside Ride develop their power curve for their upcoming electronically controlled e-motion rollers.
It will have wireless Bluetooth and ANT+ control and will offer ERG and Slope/Simulation mode. It will also output power!
You can think of it like a Computrainer or Kickr, but on rollers.

Sounds pretty sweet!

[MarkC]

Their last blog update was in November and mentioned units out for early beta testing. It's a bit buried on the Inside Ride website. I spend about 30 hours a month on eMotions from Nov-March and very much looking forward to this trainer addition becoming a reality.

[MarkC]

Sounds like a great setup, Mark. Have any pics to share? I'm hoping to turn my garage into something similar this winter.

Cell phone picture but you get the idea. We've spent zero effort making it look nice, it is just functional and typical basement space.

Primary area is taken up by the workout "floor" which is a 1.25" tile matting. These tiles are nice because you can easily cover different size areas. They are thick and unlike horse stall matting or other rubber products they are relatively light weight and don't outgas. Cost was reasonable from a gym supply house.

Working around from the front left we have the dumbbell rack (5 pounds through 45), then a rack for some 1" plates and 1" bars. A 1/2 rack with olympic bar and plates at the far end and behind it a pair of shelves with mostly bike parts and some power tools. 1/2 rack because the ceiling isn't high enough to allow a full rack and we just wanted some protection for squats and a rack for presses.

A TRX is hanging in the middle. Not shown is a heavy duty pull up bar mounted to the floor joists and a step up bench for plyometric stuff.

Far right is my bike repair and space for the rollers and trainer. Along the wall is the workbench and there is a nice clear space (where the eMotions are) for the repair stand. Just built the workbench and need to do some tool hanging and organization. Extra lighting installed over the repair zone.

Further along the wall the TT bike sits on a Kurt, then some mirrors and just out of view is a TV for the wife's workout DVDs and a cheap stereo for music.

Finally there is a Concept2 rower which lives in an upstairs room. Its nice to not be in the basement for all workouts and we had an unused space for it.

Basement lighting shown is 6 fixtures, hi output bulbs and easily removed if the next homeowner doesn't want to recreate a sunny day downstairs.

Be nice if the ceiling was higher but works as I'm 5'7" and the wife is a tad shorter. We've left it all unfinished as no reason to invest in cosmetics since we're just sweating and enjoying endorphins.


-Mark

[Matthew Strongin]

Great stuff, Mark! Thanks for sharing. We're looking to do something similar in terms of function, though with less space to work with.

[Too Tall]

I like the bench press / rack combo it is simple and clean. Who makes that / model? I've got a really old bench press setup that is impossible to setup for squats and think it is time to ditch that.

[MarkC]

Keys Fitness. They call it a Squat Stand. The bench is a fairly standard incline unit.

- Keys Fitness | Treadmill, Bike, Elliptical, Strength Fitness Equipment KF-SS under "racks"


The matted area is 20 x 12 feet and the larger area is 22 x 22 feet. I had the mat thickness wrong, they are only 3/4" thick. Much better than the standard big box store 3/8 tiles which don't stay connected under hard movements.

[commonguy001]

The winter workout cave includes
- Computrainer running PerfPro - by far the most useful tool I have.
- Treadmill - really the wife's as she's the runner but it's a high end Precor that works well on recovery days if you want to walk a few miles and it's 10 below zero.
- Weight room with power rack, incline/decline DB bench, Pull down with low row, power blocks, hip sled, GHD and probably a couple other things I'm not remembering.
- Good size TV with a Roku for Netflix, etc.

Best part of the Computrainer is ERG workouts, IMO the best way to spend your time on a trainer if you have to.

[big boom]

Interesting comments on the trainer clamping. I was always under the impression that the skewer took most of the force and flexed to prevent the chainstays from absorbing too much force but I'm known to be wrong, or that's what the rep of a certain trainer manufacturer told me anyways.

Now I must re-think my current practice of having my Eriksen on the trainer...or is it only a bigger issue with carbon?

Anyways for my indoor training I currently use the following:

Powerblocks/bench for weight training
Cycleops Super Magneto Pro Trainer (really like the resistance provided by the climbing mode)
Cycleops rollers with resistance for my movie watching/base work
I then have an area for my plyo/yoga

The next step is to get a squat rack. Going to have to look into a unit like the one pictured above and not a full cage which is what I was aiming for.

[MarkC]

Couple different designs for "squat racks". Ours has smaller extensions to catch the bar in case of fall. They are about 1.5 feet and are moveable in height. Safe but need to have good form and be conscious of where you are in the rack. A traditional squat rack has longer "extensions" to catch the bar in case of a fall. These are part of the rack structure:

Like this model from Precor:

Precor Icarian Squat Rack


Then there are the full "power cages" and such. Some of those can take a Smith attachment if you are so inclined (I'm not).


We bought our rack specifically because it was sufficient for the mass we'd be moving, it fit the space and it bolted together so I could get it into the basement solo. Also cost effective compared to some other options.

If I had higher ceilings I'd have gone with a unit which could take a lat pull down attachment.

Shop around, go look at some different designs. There are some basic themes for all of this equipment and a nice range of options. When shopping I found that there were almost always deals to be had. In the end this stuff is just bent and welded steel with a powder coat applied.

[Matthew Strongin]

I haven't done too much research yet, but I found Rogue Fitness :: Strength & Conditioning Equipment and they seem to have a lot of good, inexpensive, modular options for squat/bench racks. Anyone have any experience with their stuff? I'd like to go inexpensive but not at the risk of getting trapped under a bar.

[dogrange]

I haven't done too much research yet, but I found Rogue Fitness :: Strength & Conditioning Equipment and they seem to have a lot of good, inexpensive, modular options for squat/bench racks. Anyone have any experience with their stuff? I'd like to go inexpensive but not at the risk of getting trapped under a bar.

They have a Rogue rack at my gym and I've ordered small bits from them like rollers and gymnastics rings. Stuff seems well designed and made AFAIKT. The rack add-ons are well designed and sturdy. Made in USA if that matters to you. Prices seem competitive. If I were ordering a rack, etc. I would just go to their enormous website and order away.

[Matthew Strongin]

They have a Rogue rack at my gym and I've ordered small bits from them like rollers and gymnastics rings. Stuff seems well designed and made AFAIKT. The rack add-ons are well designed and sturdy. Made in USA if that matters to you. Prices seem competitive. If I were ordering a rack, etc. I would just go to their enormous website and order away.

Cool. I don't need it to be professional gym quality. Just not rickety. I work off the floor most of the time anyway, but for back squats a rack is needed. I love how many options they have at different prices and sizes. And they have a bunch of bars, weights, etc. too to make it easy to just outfit a gym in one fell swoop. Now I need to just clean out the garage to make space for all this stuff.

[dogrange]

Cool. I don't need it to be professional gym quality. Just not rickety. I work off the floor most of the time anyway, but for back squats a rack is needed. I love how many options they have at different prices and sizes. And they have a bunch of bars, weights, etc. too to make it easy to just outfit a gym in one fell swoop. Now I need to just clean out the garage to make space for all this stuff.

I think the rack they have at my gym is even one of the cheaper lines and it is more than enough for any home gym. Has held up to medium usage in my gym for 2+ years and still looks new.

[Tom]

How tight do you guys clamp down your trainer? Mine has sort of cups on the end so if the skewer can't come out of there, I figure I'm tight enough.

[BSUdude]

How tight do you guys clamp down your trainer? Mine has sort of cups on the end so if the skewer can't come out of there, I figure I'm tight enough.

If the workout calls for hard efforts or getting out of the saddle regularly, I follow this protocol:

First make sure the rear tire is fully inflated and rear skewer is sufficiently tight--if your trainer has a skewer made for it, use that. Otherwise find a skewer that works best with your trainer's clamping mechanism to hold you bike in place. Then I clamp the bike til I can't turn the screw anymore with 1 hand. Then I tighten the resistance unit basically tight as I can with 1 hand. To test I jerk the back wheel with 1 hand--if it slides much against the resistance unit I tighten more until I am satisfied. Do workout, then loosen all things up and leave bike sitting in trainer, untightened.

If you are just doing easy watts it probably isn't necessary to tighten as much as I've outlined, but there's nothing worse than having your bike loosen up on the trainer during a workout.

Actually, forgetting a towel might be worse.