Once I created an indoor training space that I could leave setup, the frequency of my indoor training went up tremendously. It made training so much easier, I just get up in the morning, make a water bottle and head downstairs to ride.

Much isn’t really needed to create your space for indoor workouts:

1. Your bike
2. Trainer
3. Metal Rear Skewer for your bike (most trainers come with this)
4. Riser block for the front wheel
5. Mat or towel for under your bike
6. Fan
7. Towel for you
8. TV or a music source
9. Workout videos
10. Rear Mount Computer
11. Heart Rate Monitor

It is important to keep indoor workouts fun and easy to make happen. Having a dedicated area with the above items is the first step.

Trainers work best on a solid surface. If the space you have is carpeted consider getting a sheet of plywood and placing your trainer on that. (I’ll cover the different trainer options in another post.)  Next you need a rubber mat for under the bike or a towel. I prefer the mat since it is easy to clean up and will protect your floor from any water from your water bottle or perspiration that might make it to the floor. A towel will accomplish the same thing as a mat but needs frequent cleaning.

The fan is the next important component of your indoor training space. Moving air across you will keep you cooler and more comfortable on the bike. You’ll be surprised how much of a difference it is to not have air moving by you as you ride.

The next component of the space is more of a personal preference. Do you prefer to work out listening to music? Or do you prefer to watch TV or a work out video. I tend to lean toward the TV option. I like to use the commercials as points in the work out for interval or sprints.

The rest of the components are fairly straight forward. So don’t delay, set up your training space today!

The ABC’s are the basic things we recommend that you check prior to every ride. They are also a good starting point for any maintenance review.

Air: You should check the air pressure in your tires before every ride. It is a great way to prevent the likelihood of flats. If you have a little more time it is always a good idea to check the tires for cuts and debris that is embedded in the tire. I sometimes prefer to do this on the post ride clean up with a beverage nearby. Need to know the proper tire pressure of the tire? It is printed on the sidewall of the tire.

Brakes: The goal here is to make sure that the brakes are properly working. Squeeze the breaks and make sure they pads hit the rims properly. I’ve seen a lot of bikes where the pads are rubbing on the sidewall of the tire and slowly damage the tire. Do the brakes contact the rim firmly before the lever hits the handlebar? Check you brake cables to make sure there is no damage to them and they are going to hold up. You should also monitor your brake pads for wear and check them for debris. I like to do this during the bike cleaning post ride clean up.

Chain: Here you want to check your chain to make sure it is properly lubricated. A lubricated chain is a happy chain and it is going to last longer and offer a quieter ride. This is also the time to run through the gears on your bike to make sure it shifts properly and doesn’t get thrown off. If your riding a single speed bike check the tension of the chain.

Regular maintenance of your bike will alert you to any problem areas before they happen.  Bike maintenance is relatively easy and can be a lot of fun. I find it very therapeutic to go out for a ride and then come home and clean up my bike. It is generally during the bike cleaning maintenance that I uncover potential issue. We’ll save that for another blog.

Now that you have done the ABC’s go out and have a great ride!

Then in mid December I started riding it in an effort to get some miles in. Boy have I been having fun with it. At first I was just mainly doing zone 2 rides with some one legged drills. Now as the time has progressed I am doing more and more intervals and have been following some workout DVD’s as my riding time has progressed so have the work outs.

I have come to look forward to riding the trainer and work hard to make sure I can fit it into my schedule. It’s exciting because I have created a new habit for myself which is good for me.

I’ve seen a difference over the last month for sure. I am seeing lower heart rates with increased power on the power tap. So the effort is paying off. The trainer time seems to fly by even faster now and I am making my longer ride days longer and longer.

I’ve managed to get outside only once since I started riding indoors and the work really showed off. John and I headed out on Sunday the 2nd. When we left on the ride the rain had stopped, we thought for the day. So I just went out with my outer layer being a light windbreaker and my Gore knickers. A little way into the ride it started to drizzle but then stopped after a few minutes. Then later in the ride it started to rain and it didn’t stop. At that point I realized I was under dressed but I didn’t care. I was having so much fun on the bike I didn’t care that I was cold and wet. My feet kept getting wetter and wetter as the water ran down my legs and into my shoe but I didn’t care. I was just enjoying being out there with the new level of fitness. This is a ride I won’t soon forget but I couldn’t classify it as and epic ride.

I can’t state the value enough of using your indoor trainer this winter if you can’t make it outside. I’ve been riding a Cycle Ops Fluid Trainer but I also recommend the Kurt Kinetic Road Machine. I’ve been training with a PowerTap hub which has made a huge difference as well when looking at the power numbers. PowerTap’s can be a little pricey but Kurt Kinetic makes a computer that when used with one of their indoor trainers gives you power. It is an inexpensive way to check out the use of power in your training.

Please stop by we will be happy to answer your questions about riding indoors this winter. If you prefer riding outdoors we also have a great selection of winter riding apparel. For the amount of money spent on a good indoor trainer that same amount spent on winter clothing will allow you to ride outdoors on the coldest of days.

1.)    Proper tire pressure is the first key. Proper tire pressure reduces the likely hood of a pinch flat which occurs when the tube gets pinched between an object and the rim. A pinch flat looks like a snake bite on the tube, two holes next to each other. You should properly inflate your tires before every ride. It doesn’t matter if you finished riding late one evening and are heading out early the next morning you need to check your tire pressure. Most of us keep our bikes in a non climate controlled area so the changes in temperature will cause your tires to lose air. A little loss of tire pressure can make a big difference

TIP: If you aren’t a morning person like me inflate your tires the night before with an extra five pounds of pressure.

How do I find the proper tire pressure? All tires have the proper tire pressure printed on the sidewall of the tire. Most of them have a range but at the least they have a max pressure printed on them.  You should run near the max pressure if you are riding on pavement. For off road riding you’ll want to ride a little less for comfort.

2.)    Check your tires for debris. After every ride take a few moments and inspect your tires for debris. Sometimes you may not have a flat but you have picked up some pieces of glass or metal pieces that are just waiting to be pressed into your tire on the next ride. Also check for any cuts or other damage to the tires such as bulges or inconsistency in the tire shape. If you see any of these replace your tire.

TIP: I like to place the bike in a stand and simply spin the tire using a metal pick to remove anything I find lodge in the tire. If you are out on a ride and run over glass or something else pull over and run your glove over the tire to dislodge any debris.

3.)    Sometimes it is just time to replace your tires. Tires do wear out and then it is just time to replace them. If you are starting to get a lot of flats your tire may simply be worn out. If there are any signs of dry rot or threads showing on the tire and it is time to replace it. For knobby tires if there are any tire blocks missing it is time to replace the tire. If your tire is worn flat on the top this is generally a sign of wear. Replacing the tire will reduce the likely hood of flats and increase your ride quality especially in cornering. You are probably wondering how many miles you will get out of your tires. That all depends. A high end race tire may only yield 700 miles or so, while most tires you should get 2000 miles or more out of. I’ve seen tires that have lasted for much more than that.

Following these simple practices will greatly reduce your likely hood of getting a flat tire. If you have any questions please do not hesitate to stop by and we will be happy to help. Want to learn to fix a flat please visit here or stop by the store and we will show you how. We’ll talk in the future about tires that offer extra flat prevention.

Her adapting to a road bike has been a learning experience for me, realizing that what I take for granted while I ride she needs help with. As we ride together more, I’ll share more of what I have learned trying to help her become a better rider.

One thing that we have learned is that she loves her Gore Power III Lady cycling shorts.

There are several types of trainers. There are wind trainers that rely on wind to create riding resistance, mag trainers which rely on magnetic resistance, fluid trainers which rely on fluid and electronic trainers. There are also rollers which have different methods of resistance.  Trainer technology has come a long way in the last few years and we could spend a long time discussing all of the different trainers available on the market today.

One of my personal favorites is the CycleOps Fluid2 by Saris. CycleOps offers a full range of indoor training products and new for 2009 is a new Pro series line of trainers. Their trainers are assembled right here in the USA in Madison, Wisconsin. The Fluid2 is not new to the line it has been a mainstay of the CycleOps trainer line for years and along the way has received minor upgrades.

When you open the box you’ll need to initially assemble the trainer for the first use which should take you a few minutes. I am sure if you ask your local shop where you purchase the trainer they can help you assemble it.  The trainer also comes with a more durable rear skewer you should use so as not to damage your light weight aluminum skewer.  Also included is a workout DVD;  DVD’s such as these can really add a whole new dimension to your indoor training.

One thing that is not included with the trainer is a riser block to level the front of the bike so that you don’t feel like you are riding down a hill the whole time you are working out on the trainer. This is one accessory I highly recommend that you purchase when you pick up your trainer. They range from approximately $10 to $20. Some other optional accessories to consider are a mat for underneath your trainer to protect the floor perspiration; there is also a bike thong that is available to protect your bike from perspiration. A feature of the bike thong net that I like is the pockets for holding your phone and TV remotes.  When you pick up your trainer you also might want to consider picking up a few more workout videos for your indoor training. Of course a cycle computer that mounts to the rear wheel to record your speed and distance is a valuable tool to provide feedback for your workout.

Setting up the bike in the trainer is easy with the bolt action quick release lever. Once you set the spacing for your bike the first time it is easy to take your bike in and out of the trainer. Applying the resistance unit to the rear wheel is a snap with the quick release lever that Saris added a few years ago replacing the adjusting knob. To ensure you have a stable platform to ride the trainer also has adjustable leveling feet. As all of the Saris trainers the Fluid2 is backed by a lifetime warranty.

There is a lot to like about this trainer and a lot that I like about this trainer. One of the coolest things about this trainer is that it is a very quiet trainer. When riding it you won’t run your house mates out of the house.  One of my friends sets up his Fluid2 up in the living room and he would do his workout while watching a movie with his wife.  This comes from the silicone fluid that CycleOps uses in the resistance unit along with sealed-cartridge bearings to unsure a quiet ride and better inertia just like you are on the open road. While the amount of noise that the trainer produces is important to consider when selecting a trainer there are other features that I think you should consider when selecting your trainer.

I’ve been using a Fluid2 for some time now. It originally was call the Fluid Team Edition because it had a larger fly wheel then their standard fluid trainer. Eventually Saris standardized on the larger flywheel for their fluid trainers added a few features and called it the Fluid2 trainer. The fly wheel is a 2.75 pound individually precision balanced flywheel which offers a smooth ride and ride like inertia when you accelerate and decelerate.

The Fluid2 offers the rider progressive resistance, so the faster your ride the harder it becomes to pedal your bike. The bike will accelerate and decelerate just like you are riding on the road. Of course you can still utilize your gears to increase or decrease the amount of power you are generating on the trainer.

To reduce the wear and tear on your tire the Fluid2 has a larger diameter drum which also gives a smooth ride. Trainers tend to be hard on tires so I highly recommend using a durable tire for your trainer.  Don’t shorten the life of your high end tire, in fact some of the high end tires are not suitable for use on the trainer they can deteriorate from the heat generated by the trainers causing the clue used to hold them together to separate. There are even some trainer specific tires that are available on the market.

I’ve logged a bunch of miles on my Fluid2 trainer and I love it. It is just as quiet as the day that I first rode it.  I am a huge fan of the fluid style trainers they are quiet and do not stir up dust when using them.  My trainer has held up well over the years and is very stable when I get out of the saddle to do a sprint workout. The oversized drum that the wheel rides on does indeed offer a smoother ride and reduces the wear on the rear tire. The progressive resistance works like a champ and has been able to handle everything that I have asked it to. This trainer would be a great addition to your cycling equipment and will help you pass the training hours until the weather outdoors is to your liking.

Please buy local to support your local businesses, workforce and economy.

Saris Web Site

Fluid2 Trainer

If a trainer is not for you, the money you would have invested in a trainer could be invested on some winter clothing which would allow you to ride in the harshest of conditions.

Trainers are great tools to get a very structured and solid workout. One advantage of a trainer is that it removes a lot of the outside variables such as wind and weather and varying terrain.  This fact makes them perfect to use when you need to run a test to see how your performance has changed no matter the time of year.  Most coaches and books have different forms of these tests to help you establish your fitness level prior to starting a new workout program.

One of my favorite books with a workout program is the Lance Armstrong Performance Program book with Chris Carmichael, Peter Nye and Lance as the authors. When I needed to get back in shape several years ago I used this book a heart rate monitor and a trainer to start my road back into shape. I did many of the workouts but I also used one of my own workouts with the aid of my HRM.

One of my favorite types of workouts is to use the commercials of the shows that I watch when I ride. What is neat about this is you never know when the commercials will come and how many of them there will be. Using the commercials one of the workouts I do is sprint for the first commercial, rest the second and sprint the next. So on and so on until the commercial break is over. Then for the show I return to a steady state.  If you want to add a twist you can have the steady state you return to for the show to be harder or easier then what you rode for the last segment of the shoe. My next version of the same workout is to sprint two commercials and recover for one and then sprint for the next two. Another “commercial workout” is to take it up and do a long interval at an increased heart rate for the duration of all the commercials.

I will be posting a review of my trainer of choice the Cycle Ops Fluid 2 built right here in the great state of Wisconsin shortly. That was my original idea when I started this post but then I got sidetracked.

For more information on using your indoor trainer here are some links to more articles:

Indoor Training, The Basics – Indoor Training, The Workouts – Indoor training: Motivation and Success!

Make the Most of Your Winter Training