riding the trainer
Even though the roads are rideable now (for how long?) we have spent some time this winter riding the trainer, because unlike riding around outside, the trainer let's you get the most training benefit.
We have a few tips.
clean the rear tire with alcohol before using the trainer
Use a sweat guard on the bike
Have the following beside the bike: towel, lip goo
use an mp3 player with fast lively fast tunes
use gloves and a headband.
Have a full water bottle on or near the bike
Eat something 30-60 minutes before the workout.
Warm up for at least 5 minutes. You should be feeling... warm
Cool down after the workout ten minutes at very easy cadence.
Use a fan blowing fresh air on the rider
work on high rpm cadence intervals
work on high power intervals
Rest in between periods of intense effort. Let recovery days do their magic.
Use good cycling form.
Use good mental form we think this means an appreciation of high intensity
Ride hard, cuz you're serious right?
train the upper body with free weights, especially for the bike position
We do incline press, triceps, ball crunches and wrist curls.
These can be done watching stewart and colbert.
release the pressure on the tire when done riding
remember: you will ride better in the spring because you sweated indoors all winter
time to ride!
Getting outside and having fun (cross-training surely) in winter will help both your mental and physical well-being.