12 weeks on a trainer
We have been using an indoor trainer since 1 January. We have reached the 12 week point, when physical transformations can be observed.
We conclude this has had a very positive effect on our cycling abilities.
Our vague idea of a training program was 3 or 4 times a week doing a mix of cadence intervals at 110 rpm and 200 watts, and various levels of the rolling hills program in the bike trainer's computer. Both of these required considerable effort. Occasionally we did the long hard hill, where it's long sustained effort. After the effort we always cooled down 10 minutes.
We are ready to enjoy our upcoming non-snowy months.