Many experts say one does not have to invest as much time on the indoor trainer as you do on the road as the intensity is higher. Generally, a 60- minute workout will be enough for most of us.
IIs indoor training as beneficial as outdoor training?
• The cycling purists will say No, it is not the same!
• Remember most of them are full time professional cyclists and often get to train in warmer more hospitable climates during the winter months.
• Most of us are not in that position and simply have to take the benefits of indoor training even if it is not the best option
What benefits do you lose when training indoors?
• For me, the biggest “loss” is the road handling skills and learning to endure in tough weather conditions, like wind and rain. We have to compete in these conditions, so we need the practice.
• I have done many excellent time trials on indoor trainers but can’t match these times on the road. I believe that one of the reasons for this was not practicing my riding in all types of weather conditions.
How can you solve the problem?
• Strive to achieve for a balance of indoor and outdoor training in winter.
• I know from many months spent in Europe that there are plenty of opportunities to ride in the late morning. If you are a working athlete, then try do your long rides outdoors over the weekend as this definitely helps to keep your road skills up to scratch.
• Sometimes the weather is so uninviting that you just can’t face it. My advice: just train indoors! Training must remain enjoyable as far as possible and if sometimes you choose to train indoors then just do it!
What are the advantages of indoor bike training?
• No interruptions - on an indoor trainer you never have to stop for traffic lights, cars or pedestrians!
• Intensity - the quality of your session is generally of a high standard on an indoor trainer. You are able to work hard at a higher HR than outdoors.
• Improved pedal stroke - I have experienced an improved cadence and pedal stroke after using indoor trainers. The trainers force you to pedal properly and highlight areas that need improvement.
• Saves time and aids recovery – this is a big help for those who are constantly pressed for time to accommodate training as indoor training does not take the same time as outdoor training. One’s power output is often higher on an indoor trainer, which means you can “do more for less”. Not only does this save training time, but it also means you have a longer period to recover.
• Longer is not better! I have sufficient training evidence to show that 1-hour of indoor training 3 or 4 times a week keeps you in great shape. In fact, a female triathlete that I coach, who spent most of last winter on her indoor trainer (4 times a week), improved her Ironman time by over 45minutes!
About your fluid intake…
• Your fluid requirement on an indoor trainer is usually higher than training outdoors and you can easily dehydrate indoors as your fluid loss is higher on the indoor trainer.
• I have ridden indoors for a few consecutive days and then started to feel lethargic and weak. Tests confirmed dehydration. Be aware … you certainly can dehydrate in one session if you are not in good shape or if you ride for an extended time on the indoor trainer. A guide to the amount of fluid needed when training indoors is to double your liquid that you would have used on an outdoor ride. It’s very important to rehydrate and eat after your indoor sessions.
About your clothes…
• Keep spare clothes - due to the increased sweat loss, I often need to change clothes in a session. It is important to keep dry as the wet clothes cause a drop in body temperature and this may lead to a viral infection or common cold.
I hope I have helped to make you more enthusiastic about sessions! In a future article I shall provide guidelines for sessions on a stationary trainer.
Winter bike sessions