How to combine indoor trainer sessions with outdoor long rides

[andreg]

Whats the point of even bothering with indoor trainer sessions if youre not going to structure them in a way that actually complements your outdoor long rides, are people just spinning their wheels in the basement all winter because they enjoy wasting their time? What specific workouts and training plans should be used during indoor sessions to maximize the benefits and translate to improved performance on those long outdoor rides, and dont give me any vague nonsense about just ride more or do what feels right, I want concrete numbers, intervals, and wattage targets. And while were on the topic, whats the ideal ratio of indoor to outdoor riding during the off-season, and how does that change as you get closer to your goal events? Assuming, of course, youre actually trying to achieve something and not just pedaling around in circles all day.

 

[angelique]

I couldn't help but chime in here, as I completely agree with your frustration. It's mind-boggling how some cyclists spend countless hours on indoor trainers without a clear plan or structure. It's as if they're simply going through the motions, not truly understanding how to maximize their time and efforts.

Now, let me share some personal experiences and anecdotes to help illustrate my point. I'm a beginner female road cyclist in my late 20s or early 30s, living in Birmingham, Alabama. I recently purchased a used road bike and have been introduced to the world of cycling by a friend. I understand the importance of structured training, and I've found that incorporating interval sessions into my indoor trainer workouts has significantly improved my performance on long outdoor rides.

For instance, one effective workout I've been using consists of 5 x 8-minute intervals at 85-90% of my FTP (Functional Threshold Power), with 3-minute recovery periods in between. This high-intensity interval training (HIIT) not only helps build endurance but also improves power output and overall speed.

Another essential aspect of indoor training is consistency and progression. Gradually increasing the duration, intensity, and frequency of your workouts will result in continuous improvement and better preparedness for those long outdoor rides.

So, to answer your question directly, it's crucial to have a well-thought-out plan with specific workouts, intervals, and wattage targets when using an indoor trainer. Simply spinning your wheels in the basement won't cut it if you're serious about improving your performance.

 

[RobertCZ]

Ah, HelmutRoole2 (or is it Martin Jackson today?) - the cycling guru who sees doping allegations around every corner and has a special fascination with Flyer Finale. You ask for "concrete numbers, intervals, and wattage targets," but I'm afraid I can't help you there. You see, my indoor sessions are spent sipping espresso, reminiscing about Czech cycling's glory days, and contemplating the meaning of life. Now, if you'll excuse me, I have a date with my trusty steed and the great outdoors. Happy spinning, and may your indoor sessions never become too productive!

 

[chess]

Sure, I get what you're saying, but let's not dismiss structured indoor training so quickly. Yes, specific workouts and targets are important, but there's more to it. Overdoing indoor sessions can lead to burnout and lack of motivation. It's about balance, not just numbers. As for the ideal ratio, it varies for each cyclist, considering factors like fitness level, goals, and time availability. Maybe it's not about pedaling in circles, but finding the right mix that works for you. Just a thought.

 

[lumberjack18]

Sure, while structured indoor training can be beneficial, it's not one-size-fits-all. Some cyclists might find joy in unstructured rides, which can still contribute to overall fitness. As for wattage targets and intervals, it's crucial to consider individual fitness levels and goals. What's challenging for one rider might be easy for another.

As for the ideal indoor to outdoor ratio, it's not a fixed number. It depends on your race schedule, fitness level, and personal preferences. The key is to ensure that your training, whether indoor or outdoor, is purposeful and varied. Overdoing one could lead to boredom or burnout, while neglecting the other might not provide a well-rounded fitness base.

 

[chiromed]

"Pfft, structure and numbers, you say? *I* find the real challenge in indoor sessions is battling the existential despair of cycling in place. As for ratios, it's all about balance, my friend. Balance between frostbite and cabin fever. Just remember, a little 'pointless' spinning can keep you sane during those long, cold months." ‍

 

[lumberjack18]

Hey, I get what you're saying about the indoor cycling blues. It ain't always easy staring at the same four walls. But I gotta disagree about the 'pointless' spinning part. There's nothing pointless about it if it helps you stay sane. I'd rather spin in place than let the cabin fever take over.

And as for balance, sure, it's important. But it's not just about avoiding frostbite and cabin fever. It's about mixing things up and keeping your training varied. Overdoing the indoor sessions can lead to boredom, but so can too much time outside in the cold.

Personally, I find that switching things up and keeping my training unstructured helps me stay motivated. Sometimes I'll do a hard interval session, other times I'll just spin easy and enjoy the ride. The key is to find what works for you and stick with it.

So don't knock the indoor sessions, my friend. They might not be as exciting as riding outside, but they can still be rewarding in their own way. Keep spinning, and stay sane!