Weekly Wisdom: Indoor training tips

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For our Aussie readers it’s wintertime, which means it’s trainer time.

Maybe you are lucky and the weather where you live is good enough to ride outside, or your work hours are flexible and you can train in the daylight, but for most of us it means we are stuck riding indoors.

I’ve had some team mates and athletes who actually really like to train on the trainer, but to be honest,I can count them on one hand.

Here are a few tips on making inside trainer riding more endurable:

  • Get on the program

Make sure you have a structured program for your training session on the trainer. Have your training time broken down into several parts like warm-up, intervals, cadence work, recovery time, cool-down and more. Time will fly and before you think about it, you finished your trainer session. It’s easier to focus on the different parts of your training session and much harder to just watch your total training time go by.

  • Break it down

If you have to do a longer workout, break it down into two training session. It’s (mentally) easier to ride your trainer for one hour in the morning and 1.5 hours in the evening than it is to do 2.5 hours in a row.

  • Don’t ride your trainer every day

Make sure you have some variety in your training program. Especially in the winter time, you can and also should add some cross training, such as gym sessions or other endurance sports, into your training program.

For example: Start the week off with a training day on the trainer, the next day incorporate some cross training or head to the gym for a strength session. Then , on the third day, get back on the trainer for another workout.

  • Mix it up with other endurance sports

If you have to ride your trainer a lot, do your specific intervals on the trainer but substitute some of your endurance training with other endurance sport like cross country skiing, running, swimming or mountain biking.

  • Misery likes company

Meet up with your training friends for an indoor trainer session. This way it feels the same as meeting your friends somewhere to head out for a training ride. Riding together is more motivating, you can push each other to complete your training or maybe even ride a little longer.

  • Entertainment

Turn on some music or the TV to entertain you while you ride your trainer. Use this time to catch up on TV shows, missed movies to your favorite podcast. Personally, I always listen to music when I ride my trainer.

  • It’s worth it

Yes, sometimes it is really hard to find the motivation to complete your training on the trainer. Indoor riding can be boring and monotonous. But always remember: it will pay off next season!

Got questions for Patricia or the rest of the ALP Cycles team? Post your question in the comments below or send it to us on Twitter or Instagram using the hashtag #askalp.


ALP Cycles Coaching alpcycleslogo - edited is a Boulder-based coaching company with three female coaches at the helm: Alison Powers, Jennifer Sharp and Patricia Schwager.

Each coach brings her own coaching strengths and personal experiences. Road racing, track, endurance mountain biking, time trialling, making the leap to living and racing in Europe – they’ve got you covered. Find out more about Alison Powers and her Alp Cycles coaching company at here.

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