11.5 Tips for Winter Training Sessions (Continued)
4. If you use your "outdoor" bike on the trainer - cover the top of your bike to keep perspiration, drinks, and other "stuff" off your components. Sweat and other substances wreak havoc on stems, headsets, shifters, brake levers and the like. A cheap way to protect your valuable components is to throw a towel or t-shirt over the handlebars. Various companies also make products designed specifically for this purpose; like the Minoura Safe-T-Net, in stock for $15.
4.5 Schedule a tune-up for February. Trainer miles can be hard on the bike; but you don't tend to notice until you get back outside. Even a simple, basic tune will clean, lube, and adjust your bike so that it's running smooth once the weather turns nice again. Check for chain wear too!
5. Protect your flooring! A trainer mat is much cheaper and easier than having your carpets or flooring cleaned. Sweat, energy drink, chain lube, and that nasty black crud that comes off your rear tire are all hard to clean up. Be pro-active!
6. Speaking of that black crud - that's the carbon from your tire. The trainer heats up your tire and the carbon and silica "flake" off. This makes your tire wear faster than outdoors and makes a mess on your floor. The Continental HomeTrainer ($43.00) is a carbon-less tire designed specifically for indoor use. Save your nice tires for outside and use a trainer tire!
6.5 For those of you who switch between indoors and outdoors this time of year; consider a trainer wheel. A low-priced rear wheel and cassette with a trainer tire mounted is a quick and easy way to switch back and forth.
7. Ever wonder why it feels like there is so much weight on your hands when you ride your trainer? No? You must be using a riser-block. Yes? You are missing out on some comfort and a good training tool. Most have multiple levels to let you better replicate a climbing position (yes, it does make a difference), or perfectly level for normal workouts.
8. Remember to recover! Rest is when the real work is done. Plan an easy 30-40 minutes of simple spinning the day after a hard workout (indoor or out). This keeps the muscles loose and allows them to rest and rebuild. What you eat is important too! The right balance of protein and carbohydrates within 30 minutes of finishing your workout reduces cramps and soreness and helps your muscles recover. Hammer Nutrition's Recoverite is my favorite. After 4 years of using it - I've found it to always work as advertised (and I actually crave it toward the end of a workout now...sad but true!).
9. A heart rate monitor is a great trainer tool! The trainer (or rollers for that matter) offers a much more controlled environment than riding outdoors - making it a great setting for interval training. With a heart rate monitor you can be sure you're in the right zone for your workout (or recovery) session and keep an eye on your fitness development as you prepare for spring.
10. Set up a fan! There's no breeze inside to keep you cool and comfy. A quiet fan makes for a much more enjoyable session. Here's to hitting the road in the spring stronger and better than last year!
Matt Magee
Fitting Guru
Sunset Cycles
