INDOOR TRAINING TIPS

"INDOOR TRAINER"
TRAINING TIPS

AIR IT OUT: Inflate your tires.
Even when riding indoors on the trainer, check tire pressure and air weekly.

GO BALD: Slick tires provide more friction between the tire and roller providing you with a better quality and quieter ride.

DATA, DATA, DATA: Get a rear mounted computer and log your workout difficulty, distance, time, power and speed.

SET GOALS: Use the ride data collected to establish goals and track progress to complete these goals.

BUY A COACH: Training DVDs will guarantee a quality workout with a proper warm-up, exercise and cool down. While these workouts are not easy, you will finish the indoor season as a faster, more powerful cyclist.

SPIN UP: It's easy to bog down on a trainer. Keep your cadence above 85. Your knees will thank you later.

ROUND OUT: Push "AND" Pull. Occasionally practice applying even pressure throughout your pedal stroke. The habit will stick and make you more efficient.

GET A PLAN: Create a workout schedule that works for you. The Cyclist's Training Bible is a favorite guide among cyclists. Or hire a personal trainer to create one. Visit Spivervals.com to get started.

TWEAK YOUR FORM: Video tape yourself from the side and analyze your position. Experiment with what feels comfortable and what is "correct" according to experts.

STRETCH: stretch, stretch, stretch

CRUSH BOREDOM: Keep focused by using a training video. Get several for daily variety.

WIPE UP YOUR SWEAT: Wiping your bike down after each workout keeps rust at bay.

RIGHT. LEFT.: Trainers are perfect for single leg pedaling to fine tune your form.

FROM RPM TO BPM: Strap on a heart rate monitor and learn to train in your zones.

DRINK UP: Just like out on the road, hydrate early and often. The more water you drink, the better you feel.

PUMP IRON TO PUMP LEGS: Focus on legs, back, and presses. Move from low weight/high reps to high weight/low reps.

BUILD A BASE: Before starting an intense training program, have a base of at least 500 miles of easy rides.

RIDE. REST.: Take at least one day of rest per week. Spin easy for a few minutes or stay off the bike alltogether.

PLAN YOUR PEAK: In training for a single day event, adjust your schedule so that you are rested and at your strongest.

BE FLEXIBLE: Design a flexible workout plan. Rigid programs are bound to fail.

EASY MEANS EASY: For interval training, active rest periods should lower you heart rate 60-65% of your max.

TEAM UP: Meet other riders at a gym or a house. Bring bikes. Bring trainers. Let the group ride begin.

GO LONG: Try to get a longer ride in at least once a week to build base.

CATCH A BREEZE: To stay comfortable on your trainer, turn on a fan .

SOP IT UP: Keep a towel handy. Without a headwind to dry your sweat, you drip.

KNOW THY WORKOUT: Just like on the open road, having a game plan results in a better workout.

THINK CLEATS: Clipless pedals offer better foot and body position and are more efficient than toe clips.

ADJUST ACCORDINGLY: Training on a different bike than you do on the road? Keep it (your trainer) adjusted the same for an easy transition.