Alactic indoor cycling trainer tips - The advantages

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Tuesday, 15 June 2010 09:49

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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.