With the hot Dubai summers; and the general busy lifestyles we all sometimes struggle to go out and train. This is when our Smart Trainers become our best friends. Although training indoors seems as easy as ‘A, B, C…’ there are a few do’s and don’ts just to make your indoor cycling career that more pleasurable.
1. Don’t skimp:
It may seem sensible to buy a standard turbo trainer where they are not too costly, and you aren’t sure whether you would use the indoor trainer that often, as the call of the great outdoors is more your style. But if the trainer does not have the word “smart” in its name, it is not worth the buy. The standard trainers are old technology, so if you plan on reselling, the resale value is far less than that of a smart trainer, and secondly the quality of training on a smart trainer is far more satisfying than on the “old school” indoor trainer.
2. Rein in the intensity:
Although it may seem like a good idea to make every session a high intensity session, especially as the idea behind indoor training is that the sessions are short and sharp, so why not make every session an hour of pure pain? Of all your indoor training sessions, at least half of them should be Zone 2 sessions, just to give your body and a break from the high intensity.
3. Only you care about your FTP:
Your FTP (functional threshold power) might be the basis of your training plan, but you are the only one that cares about your FTP. Do not give in to the temptation of posting it all over social media and “bragging” about your results from your latest test. The rest of the world are really not interested.
4. Don’t train randomly:
Train with a plan! Do not just get onto the trainer and pedal for the sake of pedaling. There are various indoor training plans that one can follow and following a plan will give you the most effective results.
5. Keep the peace:
Find a time that is amicable to your family as well as your neighbours to train. Although your Wahoo Kickr makes minimal noise, the vibration through the floor would not be appreciated by your neighbours below you. And using the TV for your Zwift during family viewing time may find you kicked out onto the balcony. So be considerate and try train during hours that won’t keep your neighbours awake or when your family want some quality TV time.
6. Don’t get fat:
Indoor training, especially the high intensity sessions, will leave a “rumbly in your tumbly”, but that does not mean you have to now gorge on a feast to quell the dragon. You do not want all your hard work be outweighed by weight gain.
7. Get a fan:
No, we do not mean the kind of fan that will stand on the side lines cheering you on… we mean the mechanical kind that stands on the floor blowing air onto you. Do not get limited by over-heating. The movement of the air around you will ensure your core temperature is regulated, this will in turn ensure an ideal and effective training session.
8. Indoor training can be fun:
Many dismiss indoor training with the view of it as being “boring” and “ineffective”, but with the advances into smart trainers being able to sync to many of the apps like Zwift and Strava, there is never a dull moment. Further, with the right training plan, your training will not only be fun-filled but effective.
Even with a fan blowing on you, or the aircon cranked on full, there will still be a pool of sweat dripping from you. Keep a bottle of water or water mixed with your favourite flavoured SiS Hydro tablets handy so you keep yourself well hydrated.
So what are you waiting for? Divide your training between outdoors and indoors and become a fitter, stronger you.
(Article credited to: Simon Schofield “Top 10 turbo training mistakes” Cycling Weekly November 10,2015)