XHOG Articles : A Solution to Winter Cycling
In the UK, the winter months do not really lend themselves to the past
time of cycling, its cold, dark, wet and windy. So the question is
normally "How do I maintain / improve upon my cycling fitness in the
winter months?"
One possible solution is through the use of a turbo trainer or a
stationary bicycle both of these have the benefit of giving you the
option to train at any time no matter what the weather. Most gyms have
exercise bikes for you to use and some often run specific spinning
classes to help keep you motivated and add variety to you routine.
The turbo trainer is the 'do it at home' option that is favoured by a
lot of cyclist during the winter. A turbo trainer is basically a set of
rollers that you bolt you normal bike to, with adjustable resistance of
some form. This lets you grab a quick session at any time including
those times when you would not normally be able to train, such as when
you are baby sitting or waiting for a builder etc ...
| Types of Turbo Trainer
|
Fan - Uses a fan for resistance. They
do not create a large amount of resistance and have poor or no
adjustability along with the fact they are very noisy the only
good point is they are cheap. |
Turbo Training
Turbo training sessions provide the extra training sessions you need
during the dark winter months, helping you maintain and / or improve
upon your cycling fitness.
While using a turbo trainer effort, should be controlled to get the most
out of the session and accomplish that session's goals, endurance or
interval etc. try to keep focused. Aim to maintain a smooth cadence
(revolutions per minute) throughout the training session, concentrate on
the form of the peddling motion - keep it smooth and get the most out of
the effort expended by making use of the upstroke as well as the down.
Aim to pedal during the main sets at 90 to 105 RPM in a gear that allows
you to maintain the required heart rate / level of exertion.
During the training session you will heat up and
sweat much more than on a normal bike ride, due to not having the
cooling effect of moving through the air. Because of this I would advise
investing a small amount in a large fan to provide you with much needed
cooling and remember to consume plenty of fluids before, during and
after the work out. If you are using a mountain bike on the turbo
trainer I would advise changing the rear tyre to a slick from a knobbly
to help keep down the noise. Other equipment I would also recommend are
a Heart Rate Monitor to help track and control your workout and if your
turbo trainer does not supply the feature, possibly a cycle computer
linked to your back wheel
Turbo training can get a bit monotonous so it also helps to listen to
music while training, preferably something that is going to help you
maintain the required cadence of 90-105 rpm.
