Tuesday, October 24, 2006

Keeping your sanity - Indoors

Best of Coach Fred o^o o^o o^o o^o o^o o^o

How Can I Remain Sane as I Indoor Train?
Question: I live in the Midwest. Daylight saving time ends soon and
I'm afraid I'm going to go nuts when stuck on the trainer this
off-season. What's the best way to handle it? Should I periodize
indoor training, or is it okay simply to pick three or four trainer
workouts and rotate them? -- Charlie L.

Coach Fred Matheny Replies: Believe me, Charlie, I can identify. I
live at 6,000 feet in western Colorado. It gets pretty tough to ride
outside in winter here, too.
Basically, there are two ways to use indoor trainers.
If you live where it's almost always possible to ride outside during
winter, follow a periodized training schedule. That is, change your
workout focus every 4-8 weeks so you build strength and endurance
during the winter, then add sprinting and time-trialing speed as
spring approaches. On the occasional day when it's too cold or wet to
get out, do the workout on the trainer.
For example, if your schedule calls for intervals, crank them out on
the trainer. Missing a two-hour aerobic ride? Slip a Tour de France
video or long Spinervals or Carmichael workout in the DVD and go for
it. Indoor training sessions longer than 45-60 minutes can be
unpleasant. But if you only have to do them occasionally, they're
bearable.
On the other hand, if you'll often be trapped inside, you need to use
your creativity to keep from going stark, raving mad.
In this case, follow a periodized training program but modify it for
indoors. An important rule is to never do the same trainer session
twice. Figure out what goal your training needs to accomplish on the
given day. Then be creative in the workout while still meeting that
goal.
Here's an example: If the workout is supposed to push your lactate
threshold, don't do the same stale routine of 5x10 minutes at time
trial intensity. Instead, do one minute on the trainer at a brisk
pace, then get off and do one set of a weight training exercise.
Continue to alternate riding and lifting for an hour. This workout has
been shown to raise lactate threshold as effectively as regular
intervals or tempo rides. But it's a big mental relief from sitting on
the trainer nonstop for an hour.

14 comments:

KimC said...

Thanks for posting the article about indoor training. Good ideas-I like the advice of alternating spinning w/weights. However, I'm dreading indoor workouts!

adrian said...

I've actually done the Carmichael dvd's and are not bad at all. It would be cool to have some sort of get together and workout as a group with trainers.

nicol said...

I like the idea of getting together as a group (like a spinning class) and using the trainers. I don't currently have one, but would like to purchase one soon. I don't know which kind to get, there's such a range with type and price.

adrian said...

They have a few Cyclops over at (plug) Blues don't they Kim C.?

nicol said...

Don't tell Kim, but I ALWAYS shop at Scheels---ohhhhhh dirty word! :) (joke)

Steve C said...

Ugh, don't go to Scheels. Go to Blues. I think my 4 year old daughter has a higher bike IQ than do the 'bike experts' at Scheels.

Steve C said...

Would be kinda tough to do these intervals in road cycling shoes. I would hesitate squatting 400lbs in shoes and cleats :)

nicol said...

I am just kidding about Scheels. :) Prob. a bad joke. Scheels is the dirty word to a small business such as Blues. Yeah, I will check out Blues. It would be great to be able to still work out on the bike in the home in the colder temps.

adrian said...

I was at Scheels this weekend and did see the "Customer of the Month" picture...looks alot like you Nicol.

adrian said...

Which reminds me...finally I get SPDs today!!!

KimC said...

I'll do some checking re: getting something going at Blue's for some winter training....you're sooo funny Nicol!

nicol said...

Correction Adrian: "Customer of the Year." But again, please don't tell Kim.

adrian said...

In order to be able to use your new SPD-SL pedals one needs to invest in a good pair of SPD-SL compatible shoes. Anyone know where I can get a good price on shoes?

Steve C said...

Shoes - you just need the 3-hole Look compatible shoe. So you can get Sidi, Shimano, Northwave (I use Northwave, a great Italian made shoe), Specialized, Adidas...etc....anything with the 3 hole design.

Blues has Specialized and Shimano in stock, and sometimes Sidi (another great Italian shoe) as well.