FAQs

Training Indoors on the ElliptiGO

On days when you can't ride your ElliptiGO 8S outdoors, you can use the CylceOps Fluid2 stationary trainer to ride your ElliptiGO inside or on a covered deck or patio.

What is it like to ride the ElliptiGO 8S on a stationary trainer?

As people who love outdoor exercise, we were a bit hesitant at first to try the ElliptiGO indoors. We were pleasantly surprised though by how much fun the indoor workout is on the ElliptiGO! Especially if you use music or a heart–rate monitor to maintain a certain level of intensity during your workout, you can really get an incredible cardio-workout indoors. (Imagine your own private spinning class---but you're riding in a more comfortable upright position.) For a better sense of the indoor riding experience, check out the short overview video below.

When would I use my ElliptiGO 8S on a stationary trainer?
There could be many different scenarios when you might use your ElliptiGO on the stationary trainer. Certainly, on days when you can't ride outdoors because of inclement weather, the stationary trainer offers a great substitute. In addition, you could also mount your bike on the trainer if you wanted to focus on doing some speed or interval work indoors as a complement to your outdoor training program. Also, for any ElliptiGO rider who is undergoing serious rehabilitation or physical therapy, starting to ride the ElliptiGO on the stationary trainer first at a low-intensity level might help in building cardio-base and leg strength before graduating up to riding outdoors.

Where can I use the ElliptiGO 8S on an stationary trainer?
You can use the ElliptiGO on the trainer in any location that has a flat, stable surface and has enough room for you to mount/dismount and for the drive-arms to cycle through a full rotation. For your safety, we recommend that you set up the trainer in an area with ample space to allow you to mount and dismount comfortably on both sides and you make sure there is sufficient clearance on all sides of the drive-arms when they are in motion. Another important safety precaution is to keep children or pets away from the ElliptiGO when it is mounted on the trainer in order to avoid any accidental pinch injuries to small hands or paws from the drive-arms.

How does training at high-intensity on the stationary trainer equate with training at high speeds on the road?
The maximum cadence one can achieve on the indoor trainer is around 85-90 rpms - for one complete revolution of one drive arm. If you are counting steps: each power phase of both drive arms, then 160 rpms would be a very hard workout indeed - equivalent to 80rpm, and would be doable at a high intensity level. In our own use of the trainer, we have found that 85 rpms is close to the max, and riding at this intensity in the 8th (hardest) gear, equates to approximately 30mph on a flat road.

How do I set up my ElliptiGO 8S in the stationary trainer?
For the step-by-step process of how to assemble your trainer out of the box and mount your ElliptiGO in the trainer, please view the video below at right.

What kind of bike computer or heart rate monitor should I use to measure the intensity of my workout indoors?
Stay tuned. We are experimenting ourselves with different options and we will let you know recommendations once we have them.

Will you have any indoor training programs available that I can follow or use as a reference for my workouts?

Please stay tuned as Team ElliptiGO and Coach Jenny Hadfield are in the process of developing some programs. We plan to post them sometime in late November 2010.

For any additional questions about the indoor riding experience, please email us at info@elliptigo.ca

Training for Long-Distance Runners

If you are interested in using your ElliptiGO as an integral part of your half-marathon or marathon training, Coach Jenny Hadfield has developed these training tips and programs for you!

Use the links below to jump to the program you think will be best for your needs or scroll through this entire page to read about and compare programs.  All programs are available for download as a PDF below. If you have questions or feedback for Coach Jenny about these training programs, she would love to hear from you! Email her at: info@elliptigo.ca

The key to finding the right program for you is to match your current training regimen with that of the first week of the training schedule.  Doing so will allow you to progress more quickly and reach your goals more effectively.  In the six programs listed below, there is something for every interest and experience level. 

Run-Walk Half Marathon Training Program

The Run-Walk Half Marathon Program is best suited for those who may be;
• new to running and have a weekly mileage base of 8-10 miles per week
• may be exercising and fit, but running sporadically
• enjoy the run-walking strategy
• prone to developing injuries

This program begins with three run-walk workouts per week and gradually progresses to 3-4 per week. It will take you from a 3 mile endurance run-walk and progress gradually to 10 miles preparing you to run-walk the half marathon distance.

Run-walk intervals reduce the amount of impact on the body, the risk of developing injury and increases the fun factor allowing for consistent training to help you go the distance.  Seasoned long distance runners including ultra-marathoners also use the run-walk strategy to run faster for longer durations.

ElliptiGO workouts are weaved into this program for a total of 2-3 times per week
and bridge the gap between the run workouts.  This will aid in strengthening running specific muscles, boosting cardiovascular fitness with less impact and wear and tear on the muscles, tendons and joints.  These workouts allow you to simulate the running motion and intensity without impact on the body to promote efficient recovery throughout the training.  The faster the recovery, the sooner you’ll be able to train longer and stronger.

The program also includes optional strength training workouts and rest days. Total body strengthening aids in improved muscle and joint balance, improved running economy, and reduced risk for overuse injuries.
<<Download Run-Walk Half Marathon Program PDF>>

Beginning Half Marathon Training Program

The Beginning Half Marathon Program is best suited for those who have been;
• running  3-5 miles, 3-4 times per week for at least six months
• a long time runner, but new to long distance racing

If you’re running less than this, consider the Run-Walk Half Marathon Training Program.  This program starts with three runs per week and gradually builds to 3-4 per week.  If this is your first half marathon and you have been running regularly, this is the program for you!  It will take you from a 5 mile endurance run and gradually progress to running 10 miles preparing you to run the half marathon distance.

ElliptiGO workouts are weaved into this program for a total of 2-3 times per week, bridging the gap between the run workouts and building endurance in unison with the long training runs.  This will aid in strengthening running specific muscles, boosting cardiovascular fitness with less impact and wear and tear on the muscles, tendons and joints.  These workouts allow you to simulate the running motion and intensity without impact on the body to promote efficient recovery throughout the training.  The faster the recovery, the sooner you’ll be able to train longer and stronger.

The program also includes optional strength training workouts and rest days. Total body strengthening aids in improved muscle and joint balance, improved running economy, and reduced risk for overuse injuries.
<<Download Beginning Half Marathon Training Program PDF>>

Intermediate Half Marathon Training Program

The Intermediate Half Marathon Program is best suited for those who have;
• been running  5-7 miles, 3-5 times per week for at least six months
• completed a half marathon in the recent past and looking to improve performance 

If you’re running less than this, consider the Beginning Half Marathon Training Program.  This program includes 3-4 runs; speed, easy and endurance and 2-3 ElliptiGO workouts per week.  This program ups the ante with speed workouts, race pace endurance runs and hilly and moderate paced ElliptiGO workouts.  The endurance runs build gradually in distance and are blended with back-to-back workouts with a shorter distance long run done at race pace followed the next day with a hilly ElliptiGO workout.   

This will aid in strengthening running specific muscles, boosting cardiovascular fitness with less impact and wear and tear on the muscles, tendons and joints.  These workouts allow you to simulate the running motion and intensity without impact on the body to promote efficient recovery throughout the training.  The faster the recovery, the sooner you’ll be able to train longer and stronger.

The program also includes optional strength training workouts and rest days. Total body strengthening aids in improved muscle and joint balance, improved running economy, and reduced risk for overuse injuries.
<<Download Intermediate Half Marathon Training Program PDF>>

Run-Walk Marathon Training Program

The Run-Walk Marathon Program is best suited for those who may be;
• new to running long distances and have a weekly mileage base of 12-15 miles per week
• may be exercising and fit, but running sporadically
• enjoy the run-walking strategy and have used it complete a half marathon
• prone to developing injuries

This program includes three run-walk workouts and 2-3 ElliptiGO workouts. The run-walk intervals reduce the amount of impact on the body, the risk of developing injury and increases the fun factor allowing for consistent training to help you go the distance.  Seasoned long distance runners including ultra-marathoners also use the run-walk strategy to run faster for longer durations.

ElliptiGO workouts are weaved into this program for a total of 2-3 times per week
and bridge the gap between the run workouts.  This will aid in strengthening running specific muscles, boosting cardiovascular stamina and endurance with less impact and wear and tear on the muscles, tendons and joints.  These workouts allow you to simulate the running motion and intensity without impact on the body to promote efficient recovery throughout the training.  The faster the recovery, the sooner you’ll be able to train longer and stronger.

The program also includes optional strength training workouts and rest days. Total body strengthening aids in improved muscle and joint balance, improved running economy, and reduced risk for overuse injuries.
<<Download Run-Walk Marathon Training Program PDF>>

Beginning Marathon Training Program

The Beginning Marathon Program is best suited for those who;
• first timers who are currently running  4-6 miles, 3-4 times per week for at least six months
• runners who are getting back into long distance running
• are injury ridden from running higher mileage/intensity regimens

If you’re running less than this, consider the run-walk marathon training program.  This program starts with three runs per week and gradually builds to 3-4 per week.  It will take you from a 5 mile endurance run and gradually progress to running 20 miles preparing you to run the marathon distance.

ElliptiGO workouts are weaved into this program for a total of 2-3 times per week, bridging the gap between the run workouts and building endurance in unison with the long training runs.  This will aid in strengthening running specific muscles, boosting cardiovascular fitness with less impact and wear and tear on the muscles, tendons and joints.  These workouts allow you to simulate the running motion and intensity without impact on the body to promote efficient recovery throughout the training.  The faster the recovery, the sooner you’ll be able to train longer and stronger.

The program also includes optional strength training workouts and rest days. Total body strengthening aids in improved muscle and joint balance, improved running economy, and reduced risk for overuse injuries.
<<Download Beginning Marathon Training Program PDF>>

Intermediate Marathon Training Program:

The Intermediate Marathon Program is best suited for those who have;
• been running  5-8 miles, 4-5 times per week for at least one year
• completed a marathon in the recent past and looking to improve performance

If you’re running less than this, consider the Beginning Marathon Training Program.  This program includes four runs workouts; speed, easy and endurance and 2-3 ElliptiGO workouts per week.  This program ups the ante with speed workouts, race pace endurance runs and hilly and moderate paced ElliptiGO workouts.  The endurance runs build gradually in distance and are blended with back-to-back workouts with a shorter distance long run done at race pace followed the next day with a hilly ElliptiGO workout.   

This will aid in strengthening running specific muscles, boosting cardiovascular fitness with less impact and wear and tear on the muscles, tendons and joints.  These workouts allow you to simulate the running motion and intensity without impact on the body to promote efficient recovery throughout the training.  The faster the recovery, the sooner you’ll be able to train longer and stronger.
<<Download Intermediate Marathon Training Program PDF>>