Indoor training is a great way to build your strength and fitness over the winter in preparation for the outdoor season’s beginning in spring. The primary training focus is to strengthen those energy systems key to cycling success.
An added bonus of all the indoor training is improving your mental toughness. Let’s face it, there’s no comparison to training indoors versus out. There’s not much scenery in the basement to take your mind off the work, so you’ve got to find a way to tune out the pain and the boredom as you’re improving your fitness.
And while there’s really no way to totally avoid some of these challenges of training indoors, there are a few things that can be done to create as positive environment as possible. Some of these keys include:
1. Airflow is THE most important consideration to making indoor training tolerable. The heat built up around our body creates a “bubble” of hot air that can be smothering. Positive airflow to displace this bubble is the #1 requirement. At least one powerful fan blowing air directly on your face and body will help significantly. A second fan, either behind or to the side will further help clear the bubble of heat from around your body.
2. Proper temperature in the training room. No surprise here, cooler is better. Depending on the size of the room and the number of riders, the room may heat up – considerably. Having the ability to open a window during the ride to help regulate temperature can help with the comfort factor.
3. Wear proper clothing. A sleeveless jersey, or no jersey at all, is the best option. Even high tech fabrics can’t absorb enough sweat and move it away from your body fast enough to help keep you comfortable. So wear as little as you can get away with. 
4. Ride with others. Even if you’re doing a long, low intensity ride (in other words, high on the boredom factor), having others there to talk with or to at least share in the suffereing can help mentally.
5. Mental distractions, such as motivational music, tv or DVD’s are important. Riding your bike in a quiet room, looking at the wall is a recipe for disaster. Have fun!
6. Have plenty of water or sports drink. You’ll sweat significantly more than you would in a comparable outdoor ride, so drink. Drink often and drink alot. Keep hydrated with cool liquids.
7. Have several face towels available. Since you’ll be sweating more than normal, a face towel is a MUST. Sweat dripping down your face and onto your bike is a continuous reminder of how hot you are, how uncomfortable you are, how much you’re suffering………you know the tricks your mind will play, so eliminate as many distractions as possible.
8. Ride intervals. It’s much easier to think of a ride in terms of shorter blocks of time than it is to think of 1 hour, 2, 3, 4, or whatever the full ride time will be. And you can always “create” intervals, even if it’s a long, easy day by doing things like changing gears, speed or cadence every certain amount of time.
As an example, my long weekend rides are typically broken up into 10 minute intervals. I ride with a power meter and change power level every 10 minutes. This isn’t much, but at least I’m thinking in terms of 10 minutes, rather than 3 hours, which definitely helps.
9. And finally, be mentally prepared. Go in to the ride knowing what you’re up against in terms of the challenges you’ll face - mentally, physically and saddle time-wise.
Proper and consistent training in the winter will make you a MUCH better cyclist. You’ll be in great shape in the spring and you’ll continue to improve from there. So do what you can do to make your indoor training time productive and comfortable as possible. You’ll be glad you did.
What do YOU do to help pass the time as you ride indoors? Add your comments, then GET OUT AND RIDE!
| 