Alactic indoor cycling trainer tips

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Tuesday, 15 June 2010 09:49

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Winter bike sessions the Alactic way

Groan. Outside it is dark cold, windy... maybe even wet. Weather best suited to a good sleep in. Being any “normal” dedicated triathlete, the Jiminy Cricket of Triathlon hollers in your mind: "You have an indoor trainer!”

by Glenn Macnamara

You imagine your poor cobwebbed, dust- bundled bike trainer sitting quietly in your garage and pity grabs you. You are up and dressed, ready for your session.

Question: Is indoor training as beneficial as outdoor?

I get asked this question repeatedly.

The cycling purists will say is No, it is not the same.

Most of them are full-time professional cyclists. They also often get to train in warmer more hospitable climates in winter. Most triathletes are not in that position.

What do you lose on training indoors?

For me, the biggest “loss” is the road handling skills and riding in the weather conditions. That is, riding in the windy and wet weather that we may compete in. I have done many time trials on indoor trainers and ridden excellent times but could not match them on the road. One of the reasons for this was not learning to ride in all types of weather conditions. A way to beat this is to schedule your weekday rides on your trainer and then ride outdoors on the weekends. During winter, you can plan a bike time trial every second weekend.

Strive for a balance

If at all possible I suggest a balance of indoor and outdoor training in winter.

I know from many months spent in Europe that there is plenty of opportunity to ride in the late morning. If you are a working triathlete, aim to do your long rides outdoors over the weekend. This way you keep your road handling skills.

 It still amazes me so many dedicated cyclists on the Highveld continue to ride in the early morning. I feel it is more beneficial to ride a little later in the morning when it is warmer. My outdoor sessions are more productive when my body is warm as I spend less energy keeping warm and more on riding.

 This helps you keep your road skills up to scratch.

However, sometimes the weather seems so uninviting that it is more appealing to be indoors. My reply is Do it! Training must remain enjoyable as far as possible.

What are the advantages of indoor bike training?

 For me, there are a number of positives to training indoors.

No interruptions

On an indoor trainer you never have to stop for traffic lights or cars or pedestrians.

Intensity

The quality of your session is generally of a high standard on an indoor trainer. You work hard at a higher HR than outdoors.

Improves pedal stroke

I have experienced an improved cadence and pedal stroke after using indoor trainers. The trainers compel you to pedal properly and quickly highlight where any deficiencies may lie.

Saves time and aids recovery

For those who are constantly juggling time around to accommodate training, indoor training need not take the same time as outdoors. One’s power output is often higher on an indoor trainer, meaning you can “do more for less” Not only does this save you time but it also means you have longer to recover.

Get past the mindset that “longer is better”. I have sufficient training evidence to show that 1-hour of indoor 3 –4 times/week keeps you in great shape.

Be Aware…

Your liquid intake on an indoor trainer is usually higher than outdoors. It is easier than you think to dehydrate on an indoor. This is because your fluid loss is higher inside than outdoors.

Usually, this dehydration takes place over a few days. I have ridden indoors for a few consecutive days and after a while I began to feel lethargic and weak. Tests confirm dehydration. You certainly can dehydrate in one session if you are not in good shape or you ride for an extended time on the indoor trainer.

Each body is different but my rough guide is to double my fuel intake if I train indoors. This is certainly not a rule that is “cast in stone”. Make sure you hydrate and eat after your indoor sessions.

Keep spare clothes

Due to the increased sweat loss, I often need to change clothes in a session. It pays to keep dry as the wet clothes can cause a drop in body temperature and if your body is sufficiently vulnerable at the time, this may lead to a viral infection or common cold.

I hope I have sufficiently helped to make you more favourable towards indoor sessions.

Practical sessions

Session 1

Let's work the alactic pathway today.

Yes it is winter, but alactic has nothing to do with the Arctic conditions!

I am of the opinion that triathletes could improve their riding by incorporating more of this type of training.

Alactic sessions are shorter bursts of intervals that do not go anaerobic. Repeat: sessions that DO NOT GO anaerobic.

Some people call this session The Russian Step.

It has Strictly Nothing To Do With Dancing.

It goes with the clock:

Ensure your body and muscles are sufficiently warmed up.

Then 15secs sprint, 45secs (easy rec), 30s sprint (30s rec), 45s sprint (15 rec), 60 sprint (60 rec), 60 (60 rec), 45 (15 rec), 30(30), 15 (45 rec). Take 3-5 minutes as a complete recovery before doing another set. Depending on your conditioning you could do a few repeats of this.

What gears are most suitable?

I suggest “race appropriate gears”- gears you usually use in a triathlon.

Some further suggestions:

Sometimes I do one set in one gear, then I drop one gear heavier for the second set and possibly even third gear heavier for a another repeat. For me, the prerequisite is my leg speed must stay the same.

A second session is:

90secs (3min recovery), 2min (4min recovery), 45sec (3min recovery), 3min (5min recovery), 2min30 (5min recovery). You can follow a similar pattern as the first session by repeating the set. While the intervals are long enough for your heart rate to possibly reach 85% of max, you will probably find that oby the end of the session your average HR is below threshold.

 Where it is possible to do three and sometimes four sets of the first session, I would not advise you doing more than two repeats of the second session. It has a tendency to creep up on you later in the day and leave your legs feeling rather like toast!

Happy training!

Glenn Macnamara glennmac66@gmail.com