Here are some separate thoughts from a recent thread about indoor training. I plan to compile these into a nice list of good tips for long rides inside, for the crazy people like me that choose and even like doing them.
0:08:30, they correctly mention the presence of issues from the static nature of most trainers.
- I think they point to rollers as an option, which is great. However, they miss the obvious consideration of the Kinetic Rock and Roll that has been around for many years. Not to mention the expansion of motion in trainers from rocker plates.
- Either of those options adds motion that makes a notable change to loading on the sit bones and soft tissue, to prevent the overloading that is common from a static trainer.
0:28:00, the first of many unwarranted “warnings about the dangers” associated with long rides inside. Good grief… where to start?
- Again, they miss the potential advantage of using a trainer vs riding outdoors. They correctly mention the fact that trainer rides can be much more controlled and steady when compared to outside.
- But instead of looking for the advantage in that difference, they use it as a negative and offer a warning about not doing the “dreaded long ride” inside.
- How about the fact that I can condense a 3-4 hour outside ride (with stops, starts, irregular roads, hills, etc.) into much more CONTROLLED and EFFICIENT workout of 2-3 hours in length?
- I know the specifics aren’t set as to overall efficiency comparison (inside > outside), but there is a notable opportunity to condense a ride to into a shorter overall time inside, while getting all of the desired training stimulus, in less time than is needed to do the same outside. Totally unscientific, but I think you can generally consider doing an inside ride of 80-90% the total time compared to outside ride time.
0:54:00, Another warning about not doing steady-state work at low intensity, like Z1 POL.
- They touch on the possible mental strain and saddle comfort as the main problems. However, they ignore the opportunity to easily address those issues.
- Mental strain can be covered well with great distractions via Zwift, movies, music, reading or anything else a person finds worthwhile. It is easy to adapt one or more of these entertainments into the “dreaded long ride inside”.
- Saddle comfort is easily addressed by adding in frequent standing breaks for one. Get up and stretch every 5-10 minutes. It’s something that happens outside frequently just from the nature of the ride and things like intersections and hills. We just need to think a bit more about it inside.
- Consider adding a rocker plate for comfort via the added motion.
- Then consider the fact that the long rides in TR have built in steps with subtle resistance changes for one thing. Add in the technique drills like endurance spins, single leg focus, and such as great ways to alter loading on the body and keep the ride interesting.