Training on an indoor trainer is great because it can help you focus your training by doing workouts that target specific aspects of your fitness. Also, out on the road you get hit with interruptions like intersections and stop lights. You also spend some of the time freewheeling and if you’re in a bunch, drafting. So, every minute spent on the indoor trainer can also make your training more time efficient. Finally, trainers like the Wahoo Kickr have power meter built right into them. That means that you can train with power and measure your performance accurately and get more insight into the status of your fitness over time.
But there is a downside to the indoor trainer. Because training on home trainers allows you to laser focus your training it’s important that you select the right session to match where you are in your training cycle. And this is where so many cyclists get it wrong. They think that doing ANY session on a home trainer is going to help them get a step closer to building their fitness towards their L’Étape Australia ride. But there are many indoor training sessions that just aren’t that suitable for preparing you for the event.
At this point of your program I recommend that you build your strength and aerobic base. High intensity intervals, as good as they are, should be left until later in your program after you have built your strength and aerobic foundation.
The reason for this is simple. There is no sense in being able to do hard short duration intervals for an hour on a home trainer if you don’t have the leg strength to climb all the vertical meters and aerobic endurance to finish L’Étape Australia. While your aerobic fitness and strength can be built out on the road on the weekends, I highly recommend that you support this training with aerobic base and strength building sessions on the trainer during the week.
To help build strength we have the 082 session:
- Warm up for five minutes building to E3 at 90-100 rpm.
- Then 2 x 5-minute efforts riding into E3 rotating through the five hand positions (tops, hoods, drops seated and then hoods and drops standing) every minute with a 2-minute recovery in between each 5-minute effort at 70 rpm.
- Then 2 x 10-minute efforts changing cadence from 70, 60, 50, 60 and then 70 rpm every 2 minutes while seated, with a 2-minute recovery between each 10-minute effort.
- Cool down in E1 at 90-100 rpm.
To help build aerobic base we have the 085 session:
- Warm up for 5 minutes building to E3 at 90-100 rpm.
- Do 3 x 10-minute efforts at 90-100 rpm while seated in E3 with a 2 minute recovery between each 10-minute effort
- Cool down for 5 minutes at the end of the session 90-100 rpm.
For more information on the training zones check out these two links:
Cycling-Inform help you climb better and have you riding faster in less than four weeks so you can be your best at your next bunch ride, recreational event or race.
You can register to the 12-week training plan provided by Cycling-Inform and tailored to the distance you decided to ride when registering to L’Étape Australia for $119, or $149 at L’Étape official website.