Indoor Trainer Set-Up

I really think that I need to move to a warmer climate, because I don't like to train outside if the temps fall below 40 degrees. Therefore living in Minnesota I have to find an acceptable means to train while inside. I believe I have come up with a very good solution without spending an enormous amount of money.





Indoor Set-up

Trainer:
Kurt Kinetic Road Machine with a large 6# flywheel. The Kurt Kinetic is a fluid trainer where the fluid resistance unit and the drive roller are coupled via strong rare earth magnets. Unlike fluid trainers that use a sealed shaft to drive the resistance unit, the Kurt Kinetic will not leak at the point of the rotating shaft. The benefit of a fluid trainer is a very realistic resistance vs speed curve that can be tailored by choosing the correct fluids. The resistance unit in the Kurt Kinetic is very closely matched to the wind resistance experienced due to wind resistance on the road. Better yet this resistance vs speed can be mathematically modeled using the following formula.




Kinetic Road Machine
P = (5.244820) * S + (0.01968) * S3

For example, to calculate how much power is produced at a speed of 16.1mph while riding the Kinetic Road Machine, plug 16.1 in for “S.”

P = (5.244820) * (16.1) + (0.01968) * (16.1)3
P = (5.244820) * (16.1) + (0.01968) * (16.1) * (16.1) * (16.1)
P = 84.4416 + 82.13017

Power = 166.571 watts

I then use my polar S720i heart rate monitor to record and download each workout for evaluation and tracking purposes. Although I think monitoring heart rate is beneficial for workouts, I think using power is much better. Since the power vs speed relationship is so consistant, I can compare my performance over a period of time. I look at the Power/HR to determine changes in cycling efficiency. As the season progresses I look at the amount of power I can achieve during intervals of set durations. Ultimately the biggest predictor of performance is a simple 20 minute time trial, which I perform periodically on the trainer to document performance gains.