This is the first week that we can now cycle any where within our county. Is everyone else as excited as I am??
Over the last 3 months, many of us brought our Spring cycling training back indoors due to Covid-19 restrictions.
We worked hard on the turbo trainer to keep our fitness levels up, and build on our strength. I know it was difficult at times, but the work put in by people was incredible.
What is going to be important in progressing your training further is how you transition from your indoor turbo trainer, to being back out on the road.
Being inside on the turbo can get very comfortable… We use as many distractions as possible to get through a 2 hour turbo session. I know I got through a lot of series on Netflix. However, you can’t beat being out on the road, especially when training for a race. It is time to give up these comforts, and get back out on the road!
Here are a few factors to take into account during this transition;
You need to give yourself some time to readjust to being out on the road. It is a different experience than being on your trainer indoors. Give yourself a few weeks to get used to the open road, and have patience with it.
Keep Power and Cadence Consistent
On the turbo trainer it is easier to get on the power and cadence, and stick to it. You have little else to worry or think about. It is more difficult on the road, especially with different factors such as sharing the road with others.
Spend the first few weeks back on the road focusing on your power and cadence. Try keep it consistent, especially on faster sections of the road.
Over time you won’t have to think about it anymore, and will be able to control it by feel.
We live in Ireland, so no doubt we will be seeing all kinds of weather throughout the summer. The weather is going to impact your effort on the bike. Pay attention to the direction of the wind, and work your effort based on this. Take advantage of the tailwind, and make sure to keep your effort up on these sections.
Keep an eye on your power and cadence, and work on controlling the bike and your effort in all weather conditions.
When you get back out on the road, you will need to work on your bike handling skills again. There is a lot more to think about out on the road, such as traffic, junctions, roundabouts, wet roads, steep descents etc.
Give yourself the first few weeks to get used to handling your bike again. If you plan on using deep sectioned wheels for races, use them on some training sessions to get used to handling the bike with them on, especially on windy days. This will be really help you on race day!
Remember to fuel up on the bike. Your food intake is going to impact the effort you are able to hold on these sessions.
What you eat and drink on the bike is going to be especially important if you are doing a brick session, and need to get out for a run straight after.
For a 3 hour bike session, I would recommend 3 bottles of water. I like to use Tailwind in these for extra fuel. Bring plenty of food with you on these sessions too. Start introducing the food you will be using on race day if you are training for a particular event.
No matter what turbo trainer you use, nothing can replicate the real thing. When adjusting to hills outdoors again, just stick to the effort. Don’t push it too much and fight the bike to get to the top. Find the right gear, stay relaxed, and know what cadence and power you should be at.
Watch out for your heart rate too… you don’t want it to rise too much, especially on your long Zone 2 sessions.
If anyone would like to book a 1-2-1 bike session with me to work on any of the above, just send me a message and we can set it up. These sessions are really valuable at the start of a season, especially after a few months on the trainer!