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With winter fast approaching and cold temperatures already present, here are my top tips for starting the indoor bike season on the right foot.
1) The workspace
Forcing on a stationary bike and going nowhere is already difficult enough as it is. I believe that an inviting and well-designed work area is a must for any serious cyclist. For less than $ 100, you have enough to get these few essential items;
- A floor mat (to protect your floors and easy cleaning of sweat.)
- a stand-up fan
- a support. For my part, I went with a lectern bought $ 30 nine and it works perfectly! Ideal for computer or ipad for those who train with scheduled workouts or do not have a TV nearby.
2) The location
The place where you can create this workspace is also an important factor. Who likes to fix a basement wall while training? Nobody. Do you work your mindset? Maybe a brief moment, but I do not believe in the long run! Sometimes the place to install your workspace may conflict if you do not live alone. This is where you need to use diplomacy and think your thing. Here are some factors to consider:
- A well-ventilated place
- Proximity to a television
- Possibility or not to leave everything installed at all times
- Possibility of noise nuisance? Do you have a neighbor upstairs below?
3) The base
The choices are not lacking for the appealing bases and rolls of training and there could be an article just on it. Personally, I think it's good to invest on a good machine, because it can serve you many years. For my part, I use a Computrainer bought 10 years ago and that still works very well. Nowadays, with the Zwift, TrainerRoad and company, I also recommend a device compatible with these technologies and of course with the possibility of training with a variable and easily adjustable power. Most of these devices need to be calibrated to give you the right time. Take the time to understand how to do it for your machine and also make it a habit to do it with each use if you want to be able to follow your progress. The best devices sell for more than $ 1,000, but the used market also offers quite a few good moves. I just missed buying a 2nd computrainer for $ 300 wink
4) Set yourself goals!
To keep motivation, it is highly recommended to set goals. Prefer measurable goals and be modest, even if you need to fix them again. A good coach will guide you through this process. Feel free to share some of your goals, it will increase the chances of you realizing them!
5) Keep it fun !
Unless you have someone screaming at the microphone to push you to give everything chances are you need to generate your own motivation. If you want to keep a good training discipline throughout the winter, it's easier when it's fun. In winter, personally, I rarely exceed 3-4 indoor bike workouts per week. Aim for quality training to progress.
Platforms such as Zwift and TrainerRoad offer pre-designed and easy-to-use workouts. Zwift has the advantage of being able to ride with others in the comfort of your home and definitely adds a good engagement factor. For my part, I prefer to listen to movies or series on Netflix while using TrainerRoad for structured training. If the intensity of the training is too high to allow me sufficient concentration to listen to a movie, good music, does also the job!
