台灣 Team Cinelli Ritchey 車隊

This season with Team Fuji Taiwan I am getting to train a lot on the trainer at home. For sure it is a convenient way to train in winter when the day is short and the temperature cool. Not that I am afraid of the rain, the darkness or the “cold”, but training on a trainer you make the most out of your training time. And coming back from a long day at the office, is all about optimizing my time and still have a good 8 hour sleep; resting is just as important as training!

So people say riding one hour on the trainer equals to 2.5 hours on the road. I can’t quantify it like that, but it is definitely more intense.

It is also very helpful to pay attention to some details that are hard to control on the road, with traffic, wind, climbs and descents. For example, pedaling equally with both legs, as many of us tend to use one leg more than the other. Or to focus on having a round and efficient pedal stroke. Other times you might want to push the pedals like a “piston”, like you would do on a tough climb.

But of course the main point is that with the trainer you can go really hard with no distractions, applying all your energy and attention to pedaling harder and faster.

There is a few things that work for me and help a lot to make the training more interesting (no big secrets here);

- Music. Is vital. I put my computer on full volume and select the random play; can go forever. I don’t recommend movies, they will distract you from training: when is time to go full gas you won’t see much anyway…

- Liquid. Lots of it. Some minerals too. You will sweat a lot, and you have to replenish it. But no need to eat, the training won’t be that long anyway. You will have time to eat right after the training, remenber, “I am at home”!

- A towel or two. One for the floor, one for keeping close to you on the bike. See the previous point: you will sweat a lot.

- Good ventilation. Working out indoors makes you warm really quick, you will sweat a lot but also will make the air funny and your breathing will be affected, which will affect your performance (and maybe even your health!). So, open the window, buy a fan, or go to the rooftop of your house (I still have to try this, when it gets too warm to be at home I will go there, plenty of air and good views too!)

- A positive mind (Hey, you should bring this all the time!). It is tough to train on the trainer sometimes; anyway you put it, it will never be as nice as any real ride on the road… but that will make your mind stronger when is time to suffer!

Cheers!

Inigo