Indoor Training: How effective is it?
-
- Posts: 153
- Joined: Thu Jun 26, 2014 9:29 am
Indoor Training: How effective is it?
Postby GJM » Fri Feb 12, 2016 11:31 am
This year, even though it's still summer, I've committed to the indoor trainer again. I'm doing different types of intervals and I feel like I know what I'm doing more; I feel like it's working more. That said, I'm also doing lots of kms out on the road proper, so maybe that's it.
So to the more experienced indoor trainer users: let's just imagine that you get your mix of intervals and power parameters exactly right, how effective is indoor training? Could someone train for a major event on the indoor trainer only and make it work?
- g-boaf
- Posts: 21219
- Joined: Mon Sep 26, 2011 6:11 pm
Re: Indoor Training: How effective is it?
Postby g-boaf » Fri Feb 12, 2016 11:34 am
You have to do those outdoors, you can never spend 3-5 hours on a trainer in one go. Maybe some people can, but I won't.
-
- Posts: 936
- Joined: Sun Apr 25, 2010 4:33 pm
Re: Indoor Training: How effective is it?
Postby you cannot be sirrus » Sat Feb 13, 2016 7:17 pm
- ft_critical
- Posts: 2099
- Joined: Thu Jan 14, 2010 2:06 pm
- Location: watching the 11
- Contact:
Re: Indoor Training: How effective is it?
Postby ft_critical » Sat Feb 13, 2016 9:33 pm
g-boaf wrote:It can be very effective, as long as you do it the right way. Two or three times a week is enough, mix it up with real rides - 3-5 hours.
You have to do those outdoors, you can never spend 3-5 hours on a trainer in one go. Maybe some people can, but I won't.
This is my experience also, you can't just do indoor HIT sessions, you need the longer rides on the road.
- 3DKiwi
- Posts: 80
- Joined: Thu Dec 20, 2012 4:48 pm
- Location: New Zealand
- Contact:
Re: Indoor Training: How effective is it?
Postby 3DKiwi » Sun Feb 14, 2016 5:46 pm
Cooling is the major issue using a trainer in summer. I do my workouts usually early in the morning and have 3 fans on me.
- Alex Simmons/RST
- Expert
- Posts: 4997
- Joined: Fri May 02, 2008 3:51 pm
- Contact:
Re: Indoor Training: How effective is it?
Postby Alex Simmons/RST » Sun Feb 14, 2016 8:50 pm
Yes but it's mostly a mental game. I've coached riders that will readily do 15-18 hour weeks on an indoor trainer for months at a time and flatten their opposition come race season. When you are snowed in for months, it's what you do if you have the desire to push your ability to the limits. You also need good equipment.GJM wrote:So to the more experienced indoor trainer users: let's just imagine that you get your mix of intervals and power parameters exactly right, how effective is indoor training? Could someone train for a major event on the indoor trainer only and make it work?
YMMV
- Derny Driver
- Posts: 3039
- Joined: Wed Nov 21, 2012 12:18 pm
- Location: Wollongong
Re: Indoor Training: How effective is it?
Postby Derny Driver » Sun Feb 14, 2016 9:12 pm
But as Alex says, not many people have
* the mental ability
*the knowledge of how to structure the workouts
*the right equipment
Triathletes may be interested to know that a certain world level age group triathlete (initials MM) does 100% of his training indoors. And he will go top 5 in any elite race on any day, even though his running is compromised due to injuries. His swim (hes a swim coach) and his incredible bike riding ensures he wins or is right up there. On race day he draws on years of bike riding to actually ride and pace himself, as he does NO road riding at all. He has 5 kids.
It can be done. But not with some TrainerRoad program and a fluid trainer.
- JdM
- Posts: 270
- Joined: Thu Oct 09, 2014 10:19 am
- Location: Sydney, NSW
Re: Indoor Training: How effective is it?
Postby JdM » Mon Feb 15, 2016 8:42 am
I think this sums it up well - I'm still working these three things out myself, but I certainly can't get in a 'quality' threshold interval workout within 90 mins before work during the week on the road due to the constraints of my location and suitable roads. I suspect this is a problem for many of us weekend warriors living in the city.Derny Driver wrote:If you know what you are doing, it can be highly effective.
But as Alex says, not many people have
* the mental ability
*the knowledge of how to structure the workouts
*the right equipment
Cody Beals, who is a second year pro triathlete (70.3 distance at the moment) posted about this late last year, a very similar sort of situation to what DD has posted above, an interesting read: http://www.codybeals.com/2015/11/how-to ... ike-a-pro/" onclick="window.open(this.href);return false;Derny Driver wrote:Triathletes may be interested to know that a certain world level age group triathlete (initials MM) does 100% of his training indoors. And he will go top 5 in any elite race on any day, even though his running is compromised due to injuries. His swim (hes a swim coach) and his incredible bike riding ensures he wins or is right up there. On race day he draws on years of bike riding to actually ride and pace himself, as he does NO road riding at all. He has 5 kids.
-
- Posts: 153
- Joined: Thu Jun 26, 2014 9:29 am
Re: Indoor Training: How effective is it?
Postby GJM » Mon Feb 15, 2016 1:18 pm
Planning on taking a fair crack at it over the next 6 months.
- Alex Simmons/RST
- Expert
- Posts: 4997
- Joined: Fri May 02, 2008 3:51 pm
- Contact:
Re: Indoor Training: How effective is it?
Postby Alex Simmons/RST » Mon Feb 15, 2016 2:17 pm
A small tip/suggestion... (and obviously it depends on your personality traits)GJM wrote:Fantastic replies, thank you very much.
Planning on taking a fair crack at it over the next 6 months.
When you do an indoor session and expect to do a lot more of them in the weeks and months ahead, then do a little less to begin with than you might think you need to, and gradually introduce ways to make the experience one you look forward to rather than dread. Better to get off early thinking that you want to do it again tomorrow, than get off feeling like that was so mind numbingly boring you are wondering how on earth you'll do another and make finding excuses easy.
It's very common for people's enthusiasm for indoor work to last a couple of weeks and then peter out. Making it a sustainable part of your training diet is quite a challenge and that should be your priority over and above what specific types of efforts you do. Prove you have the desire to keep doing it over a longer time frame, then you can start to play with the training mix. What mentally enables you to do that will be unique to you though - and there are many mental aids. The conundrum at times of course is that sometimes the type of efforts you do can also contribute to your desire or lack of it to continue.
Some people learn to love their trainer, and in fact enjoy it more than riding outside.
-
- Posts: 1235
- Joined: Tue Dec 17, 2013 11:34 pm
Re: Indoor Training: How effective is it?
Postby zill » Mon Feb 15, 2016 3:40 pm
Derny Driver wrote:If you know what you are doing, it can be highly effective.
But as Alex says, not many people have
* the mental ability
*the knowledge of how to structure the workouts
*the right equipment
Triathletes may be interested to know that a certain world level age group triathlete (initials MM) does 100% of his training indoors. And he will go top 5 in any elite race on any day, even though his running is compromised due to injuries. His swim (hes a swim coach) and his incredible bike riding ensures he wins or is right up there. On race day he draws on years of bike riding to actually ride and pace himself, as he does NO road riding at all. He has 5 kids.
It can be done. But not with some TrainerRoad program and a fluid trainer.
What is wrong with a fluid trainer?
-
- Posts: 1235
- Joined: Tue Dec 17, 2013 11:34 pm
Re: Indoor Training: How effective is it?
Postby zill » Mon Feb 15, 2016 3:44 pm
Can the longer ride be broken into two parts in a day with say 2 hours of rest in between? Assuming I'm not looking to compete in road races or grand fondo.ft_critical wrote:g-boaf wrote:It can be very effective, as long as you do it the right way. Two or three times a week is enough, mix it up with real rides - 3-5 hours.
You have to do those outdoors, you can never spend 3-5 hours on a trainer in one go. Maybe some people can, but I won't.
This is my experience also, you can't just do indoor HIT sessions, you need the longer rides on the road.
- g-boaf
- Posts: 21219
- Joined: Mon Sep 26, 2011 6:11 pm
Re: Indoor Training: How effective is it?
Postby g-boaf » Mon Feb 15, 2016 9:21 pm
-
- Posts: 1235
- Joined: Tue Dec 17, 2013 11:34 pm
Re: Indoor Training: How effective is it?
Postby zill » Tue Feb 16, 2016 12:14 pm
Time constraints.g-boaf wrote:Why would you do that?
- g-boaf
- Posts: 21219
- Joined: Mon Sep 26, 2011 6:11 pm
Re: Indoor Training: How effective is it?
Postby g-boaf » Tue Feb 16, 2016 12:38 pm
-
- Posts: 265
- Joined: Tue Oct 22, 2013 8:56 am
- Location: Floreat, Perth
Re: Indoor Training: How effective is it?
Postby Hugor » Wed Feb 17, 2016 10:46 am
I'm one of those. I frequently finish real life group rides feeling underdone. Perhaps I'm not riding with the right people or long enough etc.Alex Simmons/RST wrote: Some people learn to love their trainer, and in fact enjoy it more than riding outside.
Its very unusual for me to be underdone even after an hour on my trainer.
I can push myself to far greater levels of pain than I can safely do outdoors.
For the time poor a trainer is a necessity in my opinion.
-
- Posts: 322
- Joined: Wed Jan 25, 2012 8:51 pm
- Contact:
Re: Indoor Training: How effective is it?
Postby thearthurdog » Mon Feb 29, 2016 7:06 am
-
- Posts: 861
- Joined: Mon Jul 09, 2012 10:51 pm
- Location: Myrtleford Vic.
Re: Indoor Training: How effective is it?
Postby Paul B » Mon May 09, 2016 8:18 pm
https://www.strava.com/activities/569508250
-
- Posts: 242
- Joined: Mon Aug 02, 2010 12:28 pm
Re: Indoor Training: How effective is it?
Postby Karati » Thu Jun 09, 2016 3:00 pm
Last year when I could train outdoors I didn't have this issue and had been on track to racing open b grade...now getting dropped on group rides!
Hopefully I might get back to more road time in the next few weeks but I had the feeling that the trainer was a better quality workout so I'd rather make it work.
Has anyone had a similar situation?
- g-boaf
- Posts: 21219
- Joined: Mon Sep 26, 2011 6:11 pm
Re: Indoor Training: How effective is it?
Postby g-boaf » Thu Jun 09, 2016 9:45 pm
On a trainer it is too easy to throw in the proverbial towel. Also on a trainer, watch the calibration. That's important, otherwise your workout might be too easy.
-
- Posts: 242
- Joined: Mon Aug 02, 2010 12:28 pm
Re: Indoor Training: How effective is it?
Postby Karati » Thu Jun 16, 2016 2:36 pm
Although I'm no longer doing the volume I was previously the trainer is definately helping in focused triaining rather than junk miles out on the road so you don't need the same duration. Definately have to back it up with a decent ride on the weekend though where possible.
- trailgumby
- Posts: 15469
- Joined: Sat Jan 03, 2009 5:30 pm
- Location: Northern Beaches, Sydney
- Contact:
Re: Indoor Training: How effective is it?
Postby trailgumby » Thu Jun 16, 2016 10:58 pm
This^^^. I have never been able to match the power curves I achieve out on the road with trainer sessions, nor do I get close to the Training Stress Score. Even with the Big-Ass Fan blowing a gale in the garage.g-boaf wrote:On a fast bunch ride you have no option but to smash yourself.
On a trainer it is too easy to throw in the proverbial towel. Also on a trainer, watch the calibration. That's important, otherwise your workout might be too easy.
I think having to navigate and remain aware of surroundings takes your mind off the suffering, and hanging onto the back of a faster bunch provides some extra motivation.
- g-boaf
- Posts: 21219
- Joined: Mon Sep 26, 2011 6:11 pm
Re: Indoor Training: How effective is it?
Postby g-boaf » Fri Jun 17, 2016 9:15 am
- trailgumby
- Posts: 15469
- Joined: Sat Jan 03, 2009 5:30 pm
- Location: Northern Beaches, Sydney
- Contact:
Re: Indoor Training: How effective is it?
Postby trailgumby » Fri Jun 17, 2016 10:01 pm
Sounds like Heat Training.g-boaf wrote:At the same time, I know a few people who purposely did a heap of quite long trainer sessions in quite warm/humid conditions. When it came time for their races, they did very, very well. And now headed overseas.
Apparently it stresses the body in a way that produces adaptations similar to altitude training, and is used by some of the AFL clubs in Adelaide. It carries some risks - as you would expect - that need to be managed.
Perhaps Alex may care to weigh in on the state of the science around this?
-
- Posts: 153
- Joined: Thu Jun 26, 2014 9:29 am
Re: Indoor Training: How effective is it?
Postby GJM » Thu Jun 23, 2016 11:25 am
The above suggestion that it's easier to slack off in an indoor ride versus a bunch ride is the opposite to my experience. I put in far better quality workouts on the indoor than I can/do out in the real world. The great thing about the indoor is that you are in absolute control. Nothing can get in the way. It's all up to you. I am a confirmed convert.
- General Australian Cycling Topics
- Info / announcements
- Buying a bike / parts
- General Cycling Discussion
- The Bike Shed
- Cycling Health
- Cycling Safety and Advocacy
- Women's Cycling
- Bike & Gear Reviews
- Cycling Trade
- Stolen Bikes
- Bicycle FAQs
- Serious Biking
- Audax / Randonneuring
- Retro biking
- Commuting
- MTB
- Recumbents
- Fixed Gear/ Single Speed
- Track
- Electric Bicycles
- Cyclocross and Gravel Grinding
- Dragsters / Lowriders / Cruisers
- Children's Bikes
- Cargo Bikes and Utility Cycling
- Road Racing
- Road Biking
- Training
- Time Trial
- Triathlon
- International and National Tours and Events
- Cycle Touring
- Touring Australia
- Touring Overseas
- Touring Bikes and Equipment
- Australia
- Western Australia
- New South Wales
- Queensland
- South Australia
- Victoria
- ACT
- Tasmania
- Northern Territory
- Country & Regional
- The Market Place
- Member to Member Bike and Gear Sales
- Want to Buy, Group Buy, Swap
- My Bikes or Gear Elsewhere
- Cycling Brands
- Cannondale
- Garmin
- Giant
- Shimano
- Trek
Who is online
Users browsing this forum: No registered users
- All times are UTC+11:00
- Top
- Delete cookies
About the Australian Cycling Forums
The Australian Cycling Forums is a welcoming community where you can ask questions and talk about the type of bikes and cycling topics you like.
Bicycles Network Australia
Forum Information
Connect with BNA
This website uses affiliate links to retail platforms including ebay, amazon, proviz and ribble.