Important Tips For Riding Indoors This Winter
Now that winter has arrived, it’s time to start thinking about maximizing your training.  You’re probably wondering, “how is this possible”?  The days are shorter, the temps are much lower, and group rides are almost non-existent.  Most professional cyclists are able to gallivant across the globe to warmer climates, but not you.  You don’t have that luxury, most of us don’t, so you need to focus on making the best of your situation.   Riding indoors is the only option when the weather gets foul, and can be more beneficial than you think.  When you are riding indoors, it’s easier to control important performance variables such as intensity of effort, cadence, gearing selection, heart rate and power-if you have a power meter.  Controlling these variables enables you to dial-in precise workloads during training and measure the effectiveness of your training program. 

TYPES OF TRAINERS:
There are a couple of trainer options available, the most common are wind, magnetic, and fluid trainers.  With a wind trainer, your rear wheel hooks up to a roller and uses wind  to create resistance.  Cycleops, Blackburn and Minoura offer wind trainers at an affordable price!  The magnetic and fluid models work similarly to the wind option, but provide a much quieter ride. (9 out of 10 roommates, spouses, and companions will agree especially during those early morning training workouts!) There are also Virtual reality trainers available that offer the rider a simulated workout.  These workouts can be tailored to that particular athletes fitness goals and make for a more enjoyable setting than just watching the TV or listening to music.  Virtual software allows you to race other riders, change weather, chart your own course, and even race against yourself!  One of the most popular virtual trainers available is the Fortius Virtual Trainer, from TACX.   Those who prefer to have a real road feel without being bound to a trainer will ride Rollers.  Rollers allow you to work on your balance and will greatly improve your spinning technique, however, out of the saddle sprints are not recommended.  The ELITE Arion rollers offer a built step for easy mounting and dismounting and fold up easily!  At the Caffeinated Cyclist, we have all types of trainers to fit your budget, just stop in and ask one of knowledgeable sales team members!

PROPER ENVIRONMENT:
Once we’ve determined which indoor trainer is right for you, it’s important to make sure that you have the proper environment set up for your trainer exercises.  Make sure your area is large enough to accommodate you trainer with the bicycle.  You will need a riser block for your front wheel, and if your area has hard wood floors, we recommend you place a trainer mat underneath the bicycle to prevent any damage to the floor.  Be sure you can also accommodate a fan to circulate cool air during your workout, this will prevent you from overheating.  Be sure to drape a towel over your handlebars, this will help you keep your face free of perspiration while you’re exercising.  Remember to keep a bottle or two nearby to keep hydrated, use water or your favorite sports drink if wish.  Be sure to drink 16-24 oz of fluid every hour or more, especially since you’ll be indoors.  If you don’t have adequate space for your trainer, some gyms will allow you to use it in their facilities (remember to ask permission first).  An indoor cycling studio, like CycleOn Studio’s in Sicklerville, NJ, is also an option if you can’t workout at home.  Aside from spin bikes, CycleOn Studio has Kurt Kinetic Rock and Roll trainers available for cyclists to set up their own bikes for workouts.(be sure to sure to find out first if the studio of your choice can accommodate your bike).

KEEP IT FUN, BUT REMEMBER YOUR GOALS:
Sure, sitting on the trainer and watching American Idol is great, but don’t forget you have a workout to do.  Start with a warm up, about 5-10 minutes of light spinning.  This will get you loosened up for the workout.  You can make it interesting by incorporating cadence drills by increasing RPM’s every minute or so ( 60 at 110, then 60 at 120 etc.).  Repeating these drills will help you keep the bouncing to a minimum and improve your pedal stroke during those road rides.  Once you’ve got your drill work down, you can move on to any interval training to increase endurance.  There are training DVD’s available by CTS to help you with your interval workout if you don’t have a coach or training plan available.  Indoor cycling studios are great because they offer a fast paced workout that will keep your mind from wandering!  So don’t get discouraged when the weather gets extremely cold, there’s plenty of ways to keep you motivated and in shape this winter.  If you’re not sure how to get started, stop in today and we’ll get you on the path to success this season!