Triathlon Bike Tips Three Reasons to Train Indoors

Posted on July 02, 2011 by Dave W

I like training outside, especially on the bike. I like the scenery, I like the wind rushing against my face, and I like going fast. Although I enjoy the feeling of being outdoors, I have noticed my workouts are not nearly as effective as when I train indoors on a CompuTrainer, or a spin bike with a power meter. A one-hour ride indoors for me is comparable to two to three hours riding outside.

Training outside can be fun and there is definitely a need for it in any good training plan, but those that train exclusively outdoors are missing out on opportunities to increase their cycling performance. When you ride outside, there are many variables that can keep you from having an optimal workout. It is also very easy to not push yourself as hard as you should be for maximum performance gains.

So what is so beneficial about indoor training anyway?

1. Controlled environment

Indoor training allows a rider to control their surroundings. No extreme temperatures, cars, wind, flat tires, and stoplights means you can get a great workout in, every time. It is also a lot safer.

You can buy, or create, workouts with sets and intervals that work on specific parts of your cycling repertoire, such as endurance, speed, or power. Since your environment is always the same, it is very easy to track your workouts week-to-week and see if you are getting better, and if so, in what areas. It is very difficult to do a structured workout outdoors with constantly changing terrain. Even comparing your times on the exact same bike route can be skewed by changes in weather, stoplight sequences, flats, wind etc. Just like track workouts for running, indoor cycling sessions are an important part of any athletes training plan.

2. Save time

Training indoors is more intense than riding outside since there are no distractions. It is just you and your bike, so you can really focus on your pedaling efficiency, power production (if you have a power meter), and exertion levels. Riding outdoors usually involves frequent stopping for lights, cars, and many will take it easy on the downhills. Indoor training eliminates this and ensures you get the best workout you can in the shortest time possible.

3. Get better, faster

What would happen if every time a body builder went to the gym, he did not really have a plan besides knowing he would lift for about an hour? Would he get stronger and bigger over time? Of course. Could he get bigger and stronger in less time if he had more structure? Absolutely. Obviously the goal here is not to get bigger, but it is to get stronger, faster, and more efficient.

All the time I here people say, “I have to go ride fill in the blank miles today. ” Don’t get me wrong, you do need to make sure you get enough miles in to get your body used to the distance, but people rely on “the miles” too much. Just because someone goes out and rides 60 miles does not mean they got a great workout. It is very possible to have a five or ten mile workout that is much more intense and benefits the athlete more than a long and slow 60 miler. As with most things, quality is better than quantity.

Training indoors allows the athlete to have structure and really focus on what they want to accomplish. It may get a little boring, but there are ways around that. Crank up some music on your stereo or MP3 player. Dislike training alone? Take a spin class. If you hate staring at the wall, look into getting a CompuTrainer, or get some quality cycling DVDs that can guide you through a workout. Keep training only outdoors if you are just doing it for fun. If you really want to be a better cyclist, consider adding a healthy dose of indoor training to your training schedule. What better time to train indoors than the winter off-season?

Jarrett Pflieger is a USA Triathlon Level 1 certified coach and facility director of Triathica, a triathlon training center in Orange County, CA. If you truly want to become a better cyclist, you need to check out this incredible cycling workout DVD HERE. For free triathlon tips and training advice, check out our weekly newsletter HERE

Article Source: http://www.articlealley.com/triathlon-bike-tips-three-reasons-to-train-indoors-1186311.html

How long should I do a cardio workout for?

I work in an office and only walk from the car to the building.

My weight has slowly crept up to 13 stones / 182lbs.

I’d like to get back down to 9 stones / 126lbs and be healthy like I used to be.

I’m not interested in fad diets, and I don’t mind how long it takes me to lose the weight as I intend on staying fit and healthy for life.

My question is:
How long should I do a cardio workout (mainly cycling on an exercise bike or using a treadmill at home) for?

I am aiming to eat around 1,500calories per day after reading that is the minimum women should have.

Any one got any other advice?

Thanks!

Answer
It really depends on you as a person…. how much you can do without overtiring yourself as this would not be good for your body or for your motivation! You need to be sure you can maintain a regular pattern of exercise. My advice is to start with something you feel comfortable, lets say 20 minutes. Do this for a while and after a number of sessions you might feel ready to increase this slightly.

I would also talk to a fitness instructor at a local gym. They have much more expertise on the subject and will be able to advise you as to a suitable exercise program .

Good luck and don’t forget to have fun with it!

Related Posts

Rides: Vol. 5 Hill Country, Bicycle training DVD Rides: Vol. 5 Hill Country, Bicycle training DVD. ? The ultimate indoor cycling series training hits the hills! Pedal just along the border of Kentucky and Indiana on an extended 1hr 20min ride with one of the best cycling teams in the region as they take on the hugely popular......
Triathlon Training Camp Most people who begin training for a sprint triathlon have a background in one of the 3 sports, either swimming, biking or running. If you've got a powerful background in one of the 3, then you have a great early lead with your sprint triathlon training. Come visit us right......
Benefits of Indoor Cycling Systems Most people know the benefits of exercise, but not everyone who wants to can do it. Those who work or have children to look after in the home cannot go cycling or jogging during the day. In the afternoon it is too late and after dark it is not safe.......
Why Acquiring A Bike Laptop Will Help You To Appreciate Your Cycling Exercise Many thanks to the incredible technological know-how that bike pcs deliver, I can track just about every feature of my individual bodily fitness regime. Of the many makers of bike computers which are for sale, I have identified that the German Producer Sigma make numerous of the highest quality and......
Cycling Past 50 (Ageless Athlete Series) Conventional wisdom says that middle-aged cyclists should slow down and expect to achieve less as they grow older. But in Cycling Past 50, author Joe Friel shows cyclists that with proper training and the right attitude, the years after 50 can be their best ever. Written for cyclists of all......

Related Websites

How to Train for Cycling - Indoors [/caption]Let's be honest: it's not always the ideal weather for cycling. On heavy-traffic days on those roads when it's raining, it can actually be downright dangerous to head out on your bike. You don't want to struggle through storms, but you also don't want to miss out on any training.......
Triathlon Terms part 2 Here is a brief glossary of terms used in triathlon training and triathlon racing. Bonk - This describes a situation where you suddenly begin to lose energy and a level of fatigue sets in. This is typically caused by depleted glycogen stores within the liver and the muscles, and it......
Three Reasons to Weightlift for Better Biking [/caption]When you think about cyclists, you probably don't think about the Mr. Universe contest. Even while famous cyclists like Lance Armstrong have impressive physiques, they burn so many calories that they can't help but skinny. When you add it all up, it might seem that weight training is not necessarily......
Curious About What is Involved in Training for a Triathlon? For people who are not professional athletes but are still interested in training for a triathlon, the concept of training ahead of time might seem like a lot of impossible work with no guarantee of any rewards. In reality, training for a triathlon is something that is well within your......
Training Tips For Upcoming Biking Season With summer just a short time a way, many people are dusting off their bikes and preparing to get back out on the bike trails as well as prepare for the various bike races that will be all over the country. Though some more hardcore bikers never put their bike......