Keep it indoors.

Posted by James Greenwood | 3:31 PM | , , , | View Comments

As the days grows darker and colder, and the Winter storms bring rain and snow, outdoor cycling comes to grinding halt.

That should not mean that your cycling training should end for the next 3 months months.

The solution is indoor cycling. With the right accessories, there are ways to maintain, and even improve upon your current level of conditioning through the winter months.

If you are new to Indoor cycling, check out this great resource on how to set you bike up on an indoor spinner.

The beauty of indoor training is threefold:

  1. You have complete control over the terrain you are riding over at all times, making Interval sessions more controllable.
  2. A shorter indoor session equates to a longer outdoor ride (1 hour indoors approximates to 1H30 on the road)
  3. You can ride no matter the weather - snow, sleet, rain or sunshine.
Here are a couple of other things I use when riding indoors to make the most of the training time, and keep things interesting and entertaining:
  1. Doing quality training session on a Compu-Trainer.
  2. Using trainer led sessions on a DVD like Coach Troy Jacobsons Spinnervals series, and Richard Alms indoor spin sessions
  3. Get into a spinning class specifically for cyclists.
And finally, ensure to keep the following in mind when riding indoors:
  1. The room you are in should be well ventilated. A fan can keep you cool and comfortable.
  2. Have an ample supply of fluids, and do not forget to drink them.
  3. Put a rubber mat underneath your bike to avoid sweating directly onto the floor (especially if it carpeted.
  4. Alternate between hard sessions and easy sessions. You want to avoid overuse injuries at all costs.
  5. Use this time to work on your cycling technique, your body position on the bike, and things like cadence.
  6. Spend 5-10 minutes stretching at the end of every session.

James Greenwood is a competitive tri and multisport athlete currently training for Ironman Canada 2009. A level 1 Triathlon Coach, he holds a post graduate degree in Exercise Science, and is a Certified Strength and Conditioning Specialist through the NSCA. James is also currently the resident health and fitness programs expert at, and has starred in a number of multisport specific fitness videos.
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