As we move toward the Fall and the off season for many, I am still gearing up for my biggest race of the year, Ironman Cozumel. The weather in the north east is getting colder and the sun doesn’t show up that often anymore. The roads are mostly wet and the sky is no longer blue.
Many people ask me how in the world do I bike indoors? My immediate answer is usually it takes discipline and a lot of it. Biking is usually a fun activity and done outdoors. Unlike running on a treadmill, for some reason, biking indoors on a trainer or a stationary bike can even be more boring.
This year, I have only logged 25% of my total rides outdoors. Yes, only 25% (about 49 hours) and that include racing. Usually one long Sunday ride. Even those I have done indoors sometimes to dial in a specific workout which I can never seem to do with all the distractions of outdoor riding. My longest indoor ride this year has been around 6 hours and have no problem going longer. Yes call me crazy!!!
Let’s face it, indoor riding is very easy to do. You don’t need to worry about traffic, stop signs, and you can do it early in the morning or late at night. If you are like me and get up at 5am for a 2hr workout then nothing can be more efficient and safer than indoor riding.
So how do I do it? Here are some indoor bike training tips:
1- Get a good trainer. I personally prefer having a roller and specifically e-motion rollers. These are by far the best and most comfortable rollers you can get. They are expensive but worth it. I also have your regular fluid trainer but haven’t used since I got my e-motion.
2- TrainerRoad. This is by far the best and most valuable training tool I have right now aside from my power meter. It truly made riding indoor enjoyable. TrainerRoad has been around for less than a year but been in beta for over a year now. Basically, the software you download on your PC/Mac, you create an account and select your trainer model and now you have a virtual power meter. The software will convert your speed and resistance into wattage. Or if you have a power meter with ANT+ it will display the data from that instead. Then select one of their available rides or just follow one of their workout plans and watch your FTP increase throughout the season.
Here is a quick video explaining what TrainerRoad is
3- Sufferfest. If you want more entertainment and like to put yourself in a place you’ve never experienced before, then videos from the Sufferfest might be for you. These workouts are beyond intense. TrainerRoad have all of the Sufferfest workouts so you can just follow the power recommendation and make sure you keep a bucket next to you just in case you need it if you know what I mean! Or if you are like me on rollers then keep a chair or poll right there because you will need it once you start seeing stars.
Some of my favorite Sufferfest videos:
- Hell Hath No Furry
- The Haunted
- Fight Club
- The long scream (if you want to add more pain to your workout)
And as I said earlier, you must have the discipline and dedication to make this possible. Once you get use to a routine, you will discover the many advantages of indoor training.
Do you train indoor? If you have any other tips or have any question about indoor training or any of the products mentioned in this post, please feel free to comment below or send me an email.