19 Dec Indoor Training Tips
Indoor Training Tips
As my indoor training has really picked I want to talk about some tips that I have discovered to help me over the years. Living in the Midwest there comes a time when training inside is necessary. The days are shorter, its freezing out and the roads are covered with snow and ice. Besides that I enjoy getting some structure back into my training. The last couple of months I have ridden when I wanted, played soccer, done yoga, ran, lifted, and swam. Most cyclists are active people its not like I’m going to sit on the coach and eat potato chips all off-season. I mean, I know some guys that do that and after a 50 or 60 race season you may need to do that. I’m excited to get some structure back into my training and hope you are too.
Tip 1: Make a training plan
Every year I start off with a training plan. These training plans help to build the foundation of a good season. The training plan really helps me to stay focused; it’s easy to lose focus this time of year. The holidays are here and training seems more like a chore than fun. The race season doesn’t start for three or four months and it’s easy to skip workouts. Stay focused, and get a training plan to help keep focused and driven. Tracking you progress and doing workout can really help your motivation this time of year.
Tip 2: Before you get on the bike
Your bike is already on the trainer, the remote is close, and you already have your bibs shorts on. Several mistakes are happening here. Here are the steps I take before I get on my trainer.
1.Bibs and base layer.
Get three to four pairs of quality bibs shorts and rotate them. NEVER wear dirty bib shorts! You only get one use out of bib shorts before you need to wash them. I sometime put on new shorts half way through if I am doing a longer indoor ride.
2.Apply Enzo’s Buttonhole chamois cream.
Most people don’t realize this but it’s just as important, if not more important to use chamois cream when you are riding the indoor trainer. I mean think about it, you are not getting out of your saddle as much and you are sweating like crazy. Apply chamois cream before every ride indoor or outdoor! There are two things I never ride without chamois cream and water.
3.Put on heart rate monitor strap
This is pretty simple put on your heart rate monitor strap make sure it works and isn’t going to fall apart half way through your ride. Having a ride cut short because you didn’t check your tools is never fun. Take the time to check it before you hoop on your bike.
4.Fill two water bottles
Fill a couple of water bottles. Unless you track your daily water consumption just fill two water bottles. What can it hurt? I mean you are on the trainer, so bike weight doesn’t matter. Anything less than an hour I just do water. Over an hour I may do Gatorade or something but I usually just stick to water. Make sure your bottle is clean. Drinking out of dirty water bottles is a good way to get sick.
5.Check bike over
Do a quick once over on your bike. Yes, you need to lube your chain in the winter. Check out Enzo’s VICTORY lube if you have not already. Like I said previously nothing sucks more than having a ride cut short because you didn’t check your tools over. I lost a race once because I didn’t check my cleats and they broke during the race, lesson learned. Take a second and check your bike over before you hop on it. This includes cleats, shoes, cables, seat, seat post and tires.
Tip 3: On the bike
Once you get on the bike it is time for the fun to begin. Have your workout ready and start mentally preparing for your ride. I’m usually in the same metal state during training as I am during races. It’s not always easy when all you have is the wall to stare at, but there is a lot to say for someone who can stare at a wall for two hours and get his or her workout in. This may sound painful but it makes you mentally tough. If you can stare at a wall for that long once you get into a race it will seem easy. Cycling is just a big mental game.
During your workout, practice the little things. Grabbing your bottle without looking down. Keeping good form and controlled breathing. Another tip is after an interval or a hard effort STAY ON YOUR HANDLEBARS. I can’t tell you how many people I see sit up with their hands off the bars after a hard effort. Stay down and let your body get used to recovering in that position. This will pay dues once you get outside and during race season.
Don’t forget to cool down. Take 10-15 minutes to cool down. Let your heart rate steady and calm your mind. Congratulate yourself for you accomplishment. Smile and be pumped that you just killed your workout.
Tip 4: After your ride
The first thing I do after my ride if take some protein. No I’m usually not that hungry but I do it anyways. It helps me recover for my next workout and it really helps me later in the night. If I don’t take my protein quickly after I usually get very hungry later in the day or the night.
2. Legs up
My next step is to put my legs up. This doesn’t need to be for very long, 5-10 minutes will do wonders. Clear your mind and just hang out for a second up against a wall.
3. Stretch/ Foam roller
Give yourself a little time to stretch and spend some time on the foam roller. This will do wonders for you in the long run to help with recovery and flexibility.
Wipe your bike down and take the resistant off your tire if you were on a trainer.
These are some simple things I do every time I ride inside. It helps out, and in time pays off in the long run. You will start to love the process. From start to finish this usually takes me 1.5-2 hours to complete with all steps included. Take some time and do it right. This will make your transition to outdoor training and racing much easier. Everyone has his or her own process. Before meeting Wayne Simon I didn’t have one. I was all over the place. I did things different every time. Having a process helps to keep me calm and focused. I have some funny stories about how Wayne let me learn things the hard way, but that’s for another time. I hope this helps. I look forward to seeing everyone out on the road soon. Have a great holiday and remember it’s the tiny tasks over and over that make the biggest difference in the long run.