Although the delay was nice, winter appears to be rolling through Ann Arbor, Michigan, and I'm sure the same is true just about everywhere else that is accustom to frigid temperatures and snow from January to March. Yes, cross-training by doing things like snowshoeing and cross-country skiing can be a great part of base training, but it remains just that; only a "part" of the routine, and for most serious athletes, a pretty small one. Let's face it. Even if an athlete has the most well-rounded annual training plan and benefits immensely from various cross-training activities, at the end of the day racing fast at long-course triathlon requires a lot of sport-specific work during all phases of training. And while so much of the December and January triathlon writing scene was swept up by articles and suggestions on outdoor fitness-building activities for triathletes, very little focused on how to get by indoors; particularly on the trainer, and for some living where conditions can get icy and downright miserable, the treadmill too.
Against that backdrop, many basements, garages, and even living rooms are probably in the process of being converted to training facilities. With that in mind, here are some suggestions to not only help you get through your indoor training, but also to get the most out of it, and hopefully make your indoor training somewhat enjoyable too...
Pick the right spot, and vet it with other important stakeholders: The last thing anyone wants to do is constantly lug their bike and trainer from room-to-room, or even worse, up-and-down stairs. Picking the right spot in the initial set-up is key!
- Find a place that is cool with good ventilation, or, a room with decent window coverage
- Get a box-fan; air going over your body will help keep you cool and as a consequence, keep your heart-rate down (of course you may not want to use it all the time, especially if you are purposefully targeting heat acclimatization trainng
- Ensure good positioning of electrical outlets and stands for entertainment devices
- Over-communicate the space and when and what it will be used for with others that you live with, as you don't want your training to be a frustration or feel like a burden to anyone else.
- Make sure every workout has a purpose. Too many athletes just hop on the trainer, throw on a movie, and ride. Yes, time in the saddle is time in the saddle, but forced time in a controlled setting can be even more powerful if used to target specific adaptations. Between trainer resistance, gearing, and a front-wheel stand, you can train at virtually any cadence, heart-rate, or power level. In addition to the targeted physical benefits, including various sets in a workout absolutely makes it go by faster.
- Personally, I try to avoid the treadmill at all costs, but if I am forced on it by too-icy roads, there is no better way to dial in a specific set of hill-repeats, and that type of sport-specific strength building is generally what base phase months are all about.
- Yes, the cereal aisle is probably a top contributor to Type 2 Diabetes in America, but it is also a great place to get well-balanced carbohydrates and trust me, there is never a lack of variety. Just be sure to pick something that is easy to eat dry; e.g., pretty much anything that isn't a pebble or rice-crisp.
- Experiment with bars. There are so many out there, so if you have always gone with one brand, try another.
- Home-made pumpkin bread and muffins work too.
- With the above in mind, I do want to be clear; devote at least a few workouts (maybe 2 a month) to tweaking and replicating your race-day nutrition plans. This is no doubt an important part of training the gut; it just doesn't have to dominate your entire winter.
- Match the entertainment to your workout's purpose and subsequent level of exertion. I find that movies or TV shows are great for recovery spins since I can devote nearly all of my mental focus to the unwinding story on the screen.
- For mid-intensity rides, I love watching the news or political talk shows. A perfect choice since you can "zone out" from what you are watching with little consequence for when you choose to zone back in. And if nothing more, this opens up the potential for you to be a rock-star at (and have something other than triathlon to talk about) social gatherings. There is a direct correlation with my worldliness and time spent on the trainer, and I've got to admit, this debate season has been very entertaining...
- For intervals or other more up-tempo workouts, I would recommend ditching the TV and going with music. You want your mental focus to be solely on the work at hand, and music will support this, not take away from it. Within this category, there are so many great free options to choose from, so long as you have a computer, some speakers, and an internet connection. Spotify lets you build and save playlists so you can be in full control. If you are looking for a bit more of a surprise, Pandora allows you to select an artist or song, and then will play endless music that is similar to your selection (great way to find new favorites).
- For all streaming music, be sure to keep your computer within arms-reach from your bike. Every once in a while these websites prompt a response from you to continue playing the music. Nothing worse than having this happen midway through a 2x20 minute threshold set, with your computer 10 feet away...
I'll end with probably the most simple yet power advice there is: more than anything, focus on your goal races, and know that the fitness you put in the bank now is earning interest over time, and come summer, you'll be happy to redeem it.