Page 57 - Mancave Sept 2021.cdr

• It allows for very structured and targeted workouts to • Employ a nutrition strategy that complements the
take place without having the distraction of traffic, duration and intensity of the workout you're doing.
road furniture, weather, and routes. High intensity workouts and sessions over 120mins
will require a focus more on carbohydrate fueling
• When I'm pushed for time, an indoor workout pre, during and post workout, whereas lower
provides the most time efficient option for a high- intensity, more endurance-based workouts of
quality session. 60mins can be done on water/electrolyte solutions
and can be done in a fasted state. Your nutrition is
• When it's not possible to venture outdoors due to key to feeling good on the bike and giving your body
weather, safety concerns, or family constraints, it the support to make improvements, so this is a vital
means not having to opt-out. I can still get my aspect.
workout done.
• ALWAYS use a fan (winter and summer)! Having
• Through the various apps that are available to train open windows and doors is good for circulation of air
with using my Smart Trainer, I can be part of a but you absolutely need a fan on you to ensure
broader cycling community which helps with movement of air over your skin to facilitate sweat
motivation and encouragement. evaporation and cooling. Without a fan you will find
that you overheat, sweat much more, and your
• Connecting online through these apps also means I heartrate will be unduly elevated for your effort. This
can connect and ride with friends and clients from all makes the workout less effective and just puts far
over the country and even the world. more stress on the body than is necessary.

And so, with the case for indoor training clearly stated, • You need an uninterrupted Wi-Fi connection when
make sure you have the following in place to make your using a Smart Trainer with an app, so make sure
training is as productive and pleasant as possible: this is available and stable before getting all kitted
up.
• As a starting point, make sure to complete a
Functional Threshold Power (FTP) Test to determine If you're unsure of getting yourself set-up on your Smart
your correct power training level. There are various Trainer or if the numbers are a bit baffling and nothing is
protocols of such tests and many of the training making sense, get in touch with a certified coach who can
apps (Zwift, Rouvy, TrainerRoad) have their own help you navigate through the process and help with a
versions of these tests that can be carried out and periodized training program to make your training count!
results calculated in-app.

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