The trainer season has officially begun. I really can feel my lungs are not 100 % in shape (more likely 45%), not to talk about my legs, but so far so good. 2 easy workouts behind, and I'm starting to believe I can start training seriously in some weeks. Frustrating to be forced to take it really easy, but there are no shortcuts here.
Before riding indoors, you need to clean your bike, so that's what I did on Friday. The Park Tools CM5 Cyclone Chain Cleaner is a really neat gadget to clean your chain. Just add some degreaser and you're good to go.
For you who are wondering about the trainer I use and how I motivate myself to ride indoors, stay tuned, I'll share some tips on that next week!
Working out, getting the right mixture of indoor cycling and weightlifting with the right nutrition and enough time for recovering. There are so many aspects to think of, and so many possible ways of failure, not to mention our bodies are all different. When I first started road cycling, I never thought I'd begin with weightlifting and gym. But as years passed I realized that was the only way to make proper progress.
My setup using Kurt Kinetic trainer and Trainerroad software
Using the trainer with your roadbike is a good way to keep fit and push that FTP (functional threshold power), but in the long run you'll notice your body needs other training as well. As I noticed this summer, I underrated the importance of the core, and by doing so had back injuries that kept me off the bike for a too long period of the short summer.
So while all coaches recommend you to begin cross training, activating and building your core, you might wanna know what you're about to do before you begin. There are several books and blogs about this subject, and later on I'll review some of the books I found were the best and most useful.
There is no such thing as a perpetual-motion machine, even though we seek to find it in ourselves
I have recently built up a training-plan and for the next weeks I'll be reworking it, listening to my body, carefully developing it to avoid further injuries. It is important to remember, there are no certain blueprints on how to successfully become better, but you'd be a fool If you wouldn't carefully read what the professionals and the scientists have been writing about the topic. So in the next couple of weeks and during the winter I will let you know more about my training methods and also about the possible mistakes I make so you can avoid them! Hopefully you'll find it both interesting and useful!
Indoor training, rolling on a trainer is maybe one of the biggest downsides in cycling, which comes forced by the nature when living in Northern Europe. Even if this fall hasn't been snowy, it's still not safe to head out on those icy roads riding on 23mm wide tires with only lycra covering your body. Pushing your limits indoors with fans trying to keep your bodytemperature at even humane levels is far from pleasant. Cycling is about suffering, yes, but still it's hard to get yourself on that bike when you know it will be uncomfortable as heck.
But something came to change indoor cycling last fall. Trainerroadcreated an application that communicated with any ant+ device, and by connecting your computer, your ant+ cycling computer and all of its components you all of a sudden had a full trainer application on your TV. The guys at Trainerroad took the experience even further. As we know, cycling training today is all about the power your legs produce, and how long you can maintain certain efforts. Therefore Trainerroad even brought pretty accurate power calculation to users without ant+ power meters. I myself use the Kurt Kinetic Road Machine and I am hugely greatful of this feature!
Getting started (click to open website)
Bike attached to the trainer, in front of a 46" Sony running Trainerroad appAs if this wouldn't be great enough, the guys at Trainerroad even brought you your own personal trainer. The site provides you with both full training plans, according to your own personal level (that increase during your progress) and single and free workouts. And "of course" you can compare your own efforts with other users'. The software (both mac and pc) can be runned simultaneously on top of video, so you can ride while watching a movie or a cycling video (and now even synced with sufferfest workouts!).
Crossing the Attu bridge this summer, now doing it from my livingroomSo you get the software, all pre set-workouts, training plans, power calculations, user profile (career). All this at a cost of $10/month. One can wonder if this is not only the greatest thing ever happened to indoor training, but also the greatest value for money in any category of training.
Searching and previewing workouts is really easy
Workouts are immediately saved and uploaded when done
I strongly recommend this application for all cyclist, whether you are professional or just riding for fun. I'm more of the riding for fun- kind of cyclist, and now I'm training almost every day according to a professional plan, and yes, I'm really enjoying it! Beating the workout power averages is great, but beating your fellow cyclists out on the road is priceless! Hence $10/month for outpowering someone on the road is nothing.