Why Is Indoor Cycling So Hard? | Triathlon Training Explained
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- เผยแพร่เมื่อ 5 ส.ค. 2024
- If you train indoors then at some point it is likely to have felt harder than riding outdoors. Higher heart rate, lower power, FTP out of reach... what is going on?!
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The increased temperature, fixed position and boredom can all lead to indoor cycling feeling tougher than the same session outside. In this video, Mark takes a closer look at these effects and discusses whether you should adapt your FTP to match.
Do you find it harder to train indoors? Let us know in the comments below 👇
If you would like to find out more about this topic, please check out these links from TrainingPeaks:
- Adjusting Your Functional Threshold Power for Indoor Riding - gtn.io/AdjustPowerTP
- How to Optimize Your Indoor Training Plan - gtn.io/OptimiseIndoorTP
- Mental Preparation and Workouts for Indoor Cycling - gtn.io/MentalPrepTP
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Watch more on GTN...
📹 How To Choose An Indoor Trainer | Which Wahoo Trainer Is Right For You? - gtn.io/ChooseATrainer
📹 Indoor vs Outdoor Running: What's The Best Way To Train For Triathletes? - gtn.io/INvsOUT
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Do you find it harder to train indoors? Let us know in the comments below 👇
Yep. Couple reason.
My indoor set up is a speed sensor on an el cheapo elite fluid from like 2015/2016. Old set up was no fan (horrid idea) and zwift on the laptop screen.
Now I have the same trainer but a 40 inch tv and a fan. To aid in cooking I am near a window so I open that up and no issues.
I also find Alpe du Zwift a super awesome training climb. The sectors really help the mental game
Here in Georgia, USA, in the middle of the very humid summer, my heart rate alone outside averages more than 10 to 15 bpm higher outside than inside on the trainer at the same power level. At any time of year, my average power on the Wahoo Kickr via Zwift is 15 to 20 watts higher than riding outside, and I use my NGeco power meter as my power source in Zwift. That's a comparison of true average values. I wonder if I should compare weighted average power numbers versus true average? On the trainer, I rarely ever stop pedaling. Outside, there is much more coasting. Having the Kickr Headwind fan is also a major plus for inside.
My reason is silly: It's because I can just stop at any time. If I'm 50mi out on a ride, I don't really have much choice in getting home. If I'm halfway through my trainer workout, those thoughts of laziness start creeping in. The mental game is very real.
Agreed. You definitely have to be mentally strong to workout on the turbo trainer!
@@gtn That feel when GTN calls you mentally weak. You right though. You right. 😂😜
When i will do an outdoor cycling i find a route/goal and i do it.
Try to choose a workout plan or a route based on your available time, stick to that goal and laziness will fade away.
That's how i deal with indoor trainer. At the end of the day we use trainer to be stronger outside don't we? :)
in general it's true - it's harder indoors, more boring, no cooling and so on, so yeah: it's harder
but there is one real advantage that motivates me a lot for indoor training:
I've got other stuff to do throughout the week like many of us :) and if you spend an hour on your turbo trainer it's an hour of training that really counts and delivers - you can really achieve what you want to achieve in that session
whereas when I am cycling out on the road sometimes it takes me 20 minutes stop&go from traffic light to traffic light, cruising around road construction and whatever ...... it's a waste of time trainingwise. It's ok if you're going for a long ride but if it's within the week and time counts? THANKS for indoor-training!
I would say because of the said difficulties of using an indoor trainer, it will in-fact improve your fitness for when riding outside.
This was a real cracking video. I feel like getting on my trainer now.
Great video! Thanks for the explanation! 😎
watching this as i train indoors.
Great video.
Really good video. I was absolutely dying inside doing sessions I would usually smash through outside. Heating and the inertia feel are the big ones for me.
I love riding indoor, no rain or cars trying to kill me. And I dont have to stop, never get a flat tire on the hometrainer and I can always go get a cold cola :)
If you are on zwift, try pedalling up alpe du zwift and then on the downhill get off the bike while it's coasting downhill ;)
Are you telling me I can sit next to my hometrainer and eat chips and just touch the pedals with my hands every now and then and keep a good pace downhill? Love is in the air :)
Cycling is extra fun cuz it's outdoors imo. I agree with the cars. The cars and also impatient drivers are a particular drawback especially in bad communities tho.
I'll have you know I've had 2 flat tires on my trainer, and none on the road :D
@@magnusalexander2617 what trainer do you use? Does it mess up the tires? I 'm in the market of getting an indoor trainer, but not sure what to get , i don't want to have to remove the wheel each time.
Awesome info!
Never had any problems indoor training, even did my best 20min power ever on zwift.. Absolutely love it, no reason to stop/brake pedalling due to traffic or other.. (i never like to stop pedalling anyway xD)
I guess that the other people on zwift also add to my enthusiasm, always someone to try and overtake
The timetrial position on the indoor did feel harder as i was not catching as much cooling wind from the ventilator/fans
I do most of intense workouts indoor now and try to do endurance outside. I've arrived at a point I just don't feel comfortable putting in max power blocks outside and having to evade slower cyclists. But the effect during races when I can actually put down the power outside, is that I feel like a bat out of hell :-D
hahaha! there is a simple solution to better that experience! i can't believe that nobody thinks about that. simply go outside with your trainer. find a spot where you have air and shadows and enjoy your session! i do my intervals like this. more pleasant and less stress. i use speed sensor on the rear wheel to have speed on my screen with HR + power. all you need to execute a great session. and we have a great view.
That rainbow certificate @ 4:04!! Serious nostalgia, I got one of those 25 years ago
Alex Welsh I’m pleased you spot it! I’m proud of that one 😛
Alex Welsh I’m pleased you spot it! I’m proud of that one 😛
I'm starting training for my first tri. Hopefully Blenheim, to be honest i dont trust cycling on roads unless its early and quiet. So will be training a lot on gym bikes, hopefully it will do the job.
I´m jealous of your aero position Mark. Like really jealous.
Your new Canyon tri bike is so much better looking than your old Cervelo!
raphaelhenry1 old Cervelo. 😂 It's not even 2 years old! Lol
Is there a specific heart rate that you try to race at for each event ? I have just begun cycling as some injuries do not allow me to run anymore or not anytime soon (a few years minimum) I have been doing 2 hour training sessions in between 120-140. But I'm curious if theres a specific spot you try to race at.
I’m doing a lot of exercise in my garage over the winter. Exercising down at 5 degrees or so- it feels too cold to use a fan. I’m soaked through because of the exertion and probably need one but basically feeling windchill at that point. It’s a meter in front of me and slightly off to the side. Not sure if I’m missing a trick...
Well, it depends. I did Cap de Formentor this summer in real and then repeated in Rouvy app. It was a bit easier on the trainer I would say, due to better conditions like no wind, no hot weather... but of course, training indoors can be much tougher than outside if you do some serious intervals.
Hi Mark. Is there any science behind the benefits of keeping cool with a fan on the turbo trainer thus allowing you to put out more watts vs
not using a fan to train in effectively hotter conditions? I only race in the UK.Thank you Paul
I am finding myself a little distracted by the background music in the video having lyrics.
That bike though
Don't make the mistake of equating time on the indoor trainer as the same as outdoor training. I really think that for a ride of 45 to 1 hr on the trainer are equivalent to about 2 hrs outside. And has been said by other,s it is because there is less concern about road hazards, traffic, etc. Which allows you to really focus on your effort. And yes it is boring, if you are doing it without apps such as Flywheel, Peloton, Zwift, etc. But if you have those apps it will save you both time and money and keep the boredom at bay for a time at least. Nonetheless, if you have time on your hands, it is absolutely essential to connect with real people outside. Just sayin'
How does the bike computer hold to the aerobars?? Is it polar adjustable front bike mount?
In the sport since 1985, when my mentor and friend was hit and killed 3 weeks before he was to at IMNZ , then I would ride more indoors , a second friend was hit and killed in 2010 and then I would learn to enjoy riding indoors on a 1987 Cateye CS-1000 trainer, with my 1986 Dave Scott Centurion on it . Now with Ironman Now on FB I watch races, videos, and this yr did 100 miles x8 in 45 days. My outside riding is on bike trails or state park . My HR is lower by 20 beats, cadence is lower by 10 RPMS . Rode 20 outside it felt like 10 miles mentally . So everyone stick with it .
It IS more difficult indoors. But I'm wondering why nobody has mentioned fresh air, sun or nature's blessings. I don't know if you guys believe in these things but that is how I feel. There is energy in wind n rain...
Agree..oxygen gives you more Energy. Especially in forests
Deki K. I totally agree nature is a blessing
I feel like I put out 25% less power inside. I can easily average 210 watts over an hour just riding to work. It feels almost impossible to hold that for an hour in zwift land using the kickr.
I love the burning legs and sweat dripping like rain, it's hard and I know it's making me faster on the road if only slightly.
u have my dream bike :D
On the weekdays, I'm far more likely to get STARTED indoors and get in a solid hour before and/or after work than if I had to rely solely on going outdoors. Darkness, traffic, and errands seem to make consistent work-week rides way too easy to skip. I do prefer to get the longer rides outdoors, as I find I can ride much longer in motion without my saddle feeling like I'm sitting on a pair of dull meat cleavers.
Man, so true, especially now with the reduced light for winter where I am. Just brutal getting off work in pitch black.
Don't they say 1 hour on the trainer is equal to 1.5 hours on the road? That being said, it's pretty impressive that Iron Cowboy did few of the races indoors due to weather.
I'am not sure why ? however, it seems to be harder for me to train in rather than outdoors even with the video trainers. Watching a vid is not like being out in the sun and weather . dogs chashing and the wind blowing ect
The indoor man himself (Lionel Sanders) says he is doing about 15 watts less indoors vs outdoors, so I don't think any amount of indoor training will make you achieve the same outdoor and indoor FTP
Woot, Finally caught a episode early!
My only problem is the seat kissing my boys for hours at a time whereas its easier to shift on the road
I can’t stand stoplights and bad drivers so I’m only going to ride outdoors during a race
I want a canyon so bad
Same here! idk why! Like my life's goal, my desktop pic, everything is a Canyon Aeroad
Put ur turbo trainer outside been doing this for awhile
Easier to get my heart rate up outdoors with lower RPE. FTP is higher outdoors at lower RPE.
Yes! Indoors is much more difficult.
I hate turbo trainers i have to make myself as comfortable as possible i put the tv on watch utube and have a table next to me with snacks and drinks there is no rest on a turbo trainer that is why you fatigue quickly when i ride alot on the turbo indoors i find im smashing K.om and taking Pb when on the road.
To be honest I just find riding indoors depressing, much happier outdoors
I find watching Netflix makes training indoors a lot easier as it takes away the boredom. I watched most of Squid Game on my bike.
my arse just gets more sore and there are no distractions
What about the weight of your bike? That factor is gone No headwinds.
With my old school trainer can simulate all kinds of wind or hills. 50 miles indoors is 50 miles of pedaling , zero coasting
Why is this a paid ad by TrainingPeaks, is it an attempt to gain market share on TrainerRoad?
Soren Brockdorf they’re a channel partner and sponsor a bi-weekly video in which we talk all things triathlon training, in depth
@@markthrelfall3577 I understand, but you at least have to see that in light of the fact that TrainerRoad just came out with a bunch of products that directly compete with TP, and now you have a sponsored video that clearly could move people away from a program centered around indoor training, it at the least is bad form.
Soren Brockdorf they have been a partner for some time now. This is almost our 20th video for them. They’re also big advocates of indoor training, so I don’t think there is any issue on that part. Training Peaks is a very different platform to Trainer Road
Written concepts are lacking in this video. It makes it hard to concentrate on the long winded dialogue.
Thanks for the feedback Kevin. Noted, and will make sure we have that for future videos
Thank you. I did like the information in the video by the way.
@@JuanPablo-ts4vd Do you seriously have issues concentrating for 12 minutes at a time?
Yes. I have a brain disorder. I am a visual learner and the GTN videos with written words and punctuation in the video. Thank you.