The Beginner's Guide to Nail Your Indoor Cycling Training (Ask a Cycling Coach 239)

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4 жыл бұрын

A checklist of everything you can do to optimize your indoor cycling training including improved sleep, prepping workout nutrition, efficient recovery and more is all covered in this quick clip from Episode 239 of The Ask a Cycling Coach Podcast!
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Пікірлер: 41

@jordan3347 2 жыл бұрын

1. Get good sleep. 2. Focus on non-processed and whole foods. Reduce (not eliminate) things that will reduce performance. 3. Time your meals so you can workout with sufficient energy stores. Ideally 3-4 hours before a workout. Diet off the bike, not on the bike. 4. Nail the low volume plan before you move up. You can always manually add your own rides. 5. Make sure you invest in a good cooling setup. 6. Setup your entertainment appropriate to the intensity you'll be working at (and that you enjoy!). 7. Eliminate obstacles that stop you from getting on the bike.

@jatinmaharao6888 4 жыл бұрын

Started watching this at 11:30 in the night and the first point was 8 hours of sleep, so skipping the rest of the video and going off to sleep 😄

@NeuralEngin33r 3 жыл бұрын

130am here....I'm so screwed

@lydiagould3090 3 жыл бұрын

It is so much easier to eliminate alcohol, than to cut down. No more heartburn, digestive problems, depressed mood. Better sleep, better recovery from training. No guilt feelings , anxiety ,and cravings. It is worth it ,but you have to really want to change your habit. Otherwise just keep on drinking and not worry about it (which I did for several years ,until I decided I was dependant on my evening wine , usually 2 glasses every night)

@minicartel 4 жыл бұрын

First listened to this on the podcast. I would like to commend you on this section, as in my opinion, it is one of the best you have done. A very useful topic to cover and you went through the various elements in a clear, consise and structured manner to help someone set themselves up for success and improve their cycling performance. It stood out to me even amongst your normal high level of content. Thanks

@TrainerRoad 4 жыл бұрын

Thanks so much! We appreciate the kind words, and we'll keep the content coming :)

@tccycling 3 жыл бұрын

I stopped drinking last year. After I stopped is when I realized what alcohol is: poison. It's not mentally healthy to justify drinking in order to "relax". You should be able to relax while sober.

@mj3298 4 жыл бұрын

Yeah maybe I shouldn’t have watched this over a couple of beers, a packet of crisps and a bowl of ice cream lol. Guilty feelings!!

@DSKHo1968 4 жыл бұрын

One of the best videos on this topic. Getting use to your style now too. Covered all the basic stuff in an informative way. Glad that I am doing almost all of it. Just need to spend more hours training. As I am fairly new to this I am listening to my body and let that be the guide to how much I can train.

@TrainerRoad 4 жыл бұрын

That's a great approach, keep it up!

@cassandrasan144 Жыл бұрын

This is excellent! Thanks!

@markmcinnes8244 4 жыл бұрын

Thank you! I thought puddles of sweat was normal. Off to buy a bigger fan tomorrow :)

@r0bv123 4 жыл бұрын

It would be useful to link the Lasko fans you're referring without having to search in the forums for those that just watch these YT vids. Thanks!

@threeshirescyclist554 3 жыл бұрын

Is it only me that looked at the sizes of the laptops and chuckled.

@samirwong175 4 жыл бұрын

This is so helpful and funny. Paparazzi in Whole Foods.

@MrLalobalderrama 4 жыл бұрын

I like watching videos from a chanel named "bike the world". These are videos in first person of famous climbs around the world.

@CtrlAltID 4 жыл бұрын

Great advice and thank you for the video. The one thing you didn't address is what time of day we should be doing these workouts, including how many hours before bedtime. When is it too late to be doing a workout? To what extent does the type of workout factor into this issue?

@TrainerRoad 4 жыл бұрын

We have a blog article on this very subject! You can check it out here: blog.trainerroad.com/time-ditch-evening-cycling-workouts/

@zyghom 4 жыл бұрын

Where do you get these 8h from 24h/day? ;-)

@McGnarly76 4 жыл бұрын

What is the model Lasko fan that you recommend? I have 2 cheap fans plus a ceiling fan going and still sweat a ton. Really enjoying your content. Thanks!

@TrainerRoad 4 жыл бұрын

This one will do the trick ;) www.amazon.com/STANLEY-655704-Velocity-Blower-Built/dp/B001DNGSCM/ref=sr_1_1?keywords=lasko%2Bblower&qid=1579054685&sr=8-1&th=1

@SummitEventsParkCity 2 жыл бұрын

Great video. Favor , can you share details on the fan you referenced at 18:01

@TrainerRoad 2 жыл бұрын

www.amazon.com/Lasko-Pro-Performance-Pivoting-Blower-Utility/dp/B077BMBR5B

@cauliflowerhead2735 3 жыл бұрын

I want thin legs out of spinning. How much resistence should I incorporate, and how frequently, to achieve that? I don't want to bulk-up but I do want my legs to get stronger.

@TrainerRoad 3 жыл бұрын

Hmm... training specifically to achieve a certain 'look' can have mixed results and is pretty hard to control with genetic factors and build and such. Sorry we dont have better advice for this one!

@barrybonner6005 4 жыл бұрын

Where can you find XC first person videos?

@TrainerRoad 4 жыл бұрын

We have one good video of a Short Track XC race analysis with Keegan Swenson that you can check out here: kzfaq.info/get/bejne/ZryDetCWvsm7gJs.html We will be looking to add more XC content to our channel this year, so you can stay up to date by either subscribing to our channel or checking in to our Race Analysis playlist here: kzfaq.info/sun/PLrKJ0zeMQrI5Bj3IUaHX0VPjNthpfFNhD

@zumbasister 4 жыл бұрын

What special additions or modifications should a person over 65 apply if they are long term recreational athletes but new to structured training? I realize the probable need for more recovery and perhaps longer warm ups. How can I apply the recommendations to Plan Builder?

@MrWindsorII 4 жыл бұрын

Many of us like to workout early in the morning. How do I handle the "eating 3-4 hours before" theory? I thought I heard the fasted training is not really for us. Or is an hour TR workout okay with energy on board.

@TrainerRoad 4 жыл бұрын

Check out this thread in our forum that digs into this very topic! forum.trainerroad.com/t/early-morning-workouts/3122

@hambernat6444 3 жыл бұрын

What should I do when I go sleep at 21.00 but my brain is still thinking about crazy things and at the end I fall asleep after 23.00

@TrainerRoad 3 жыл бұрын

OOF that happens to the best of us. A lot of that preventative work to make sure you can get to sleep happens *earlier in the day, but if you're restless at night, try getting out of bed to do some very gentle stretching, maybe journaling, or some calming music to clear your head a bit!

@rc-1983 2 жыл бұрын

Skip to 12:45

@nemamime3334 4 жыл бұрын

Hi guys, i have one question. Since i am trying to make my move to professional triathlon i have started eating quite a lot and i dont know do i need that much or i eat Just because of the cravings(i focus on whole foods but i can still find my self eating a 1 kg or more of bannas or Apples or eating Just huge amouts of food daily) i now have 75kg i am 187cm high and i am getting scared that i will gain weight which is not my goeal of course. My ftp now i 290watts and i am looking if it is possible(my concerne is that i eat to much but i dont that much) to shred some weight cause that will get me faster in every of 3 disciplines. Thanks

@crazylagggs 4 жыл бұрын

Cravings could be a sign of needing more specific nutrition, perhaps carbs, for your workouts? Not eating enough could limit your growth.

@nemamime3334 4 жыл бұрын

@@crazylagggs I dont think that will be the problem because i am trying to fulfill my micronutrients needs and for carbs i consume about 8-9 g per kilo daily. Problem i have i similar to sugar cravings Just in my head though.

@tednruth453 2 жыл бұрын

Chad? Too hungover? Shocker!

@dbrowninc 4 жыл бұрын

What grown adult sleeps 10hrs a day, I guess this is podcast for people without traditional jobs or normal responsibilities, friends, etc..

@sandernightingale 4 жыл бұрын

This podcast is for people that want to become good at what they are doing. A serious athlete doesn't sleep 5 hours a day. It simply won't work. Being at the top of your game is hard work and pro athletes will make a lot of sacrifices. That includes friends, social-life, work etc. It's just a matter of priorities.

@mitchellsteindler 4 жыл бұрын

What's an ungrown adult?

@simonschuster9829 4 жыл бұрын