Optimizing Indoor Training

After most of us have been forced to move our training indoors to some extent this year I thought I'd write up a few tips I've been using to stay consistent and nail workouts. In addition I'd like to emphasize how important indoor training can be, and over the last couple of months I've come to prefer it for my athletes and myself. The control you have over speed/power are superior to outdoors, with no distractions such as weather, stop lights, and cars. Additional factors of time savings and softer treadmill surface (assuming you have access to one) push the dial even more in favor of indoor training even after this pandemic. The number one drawback when it comes to training inside however is boredom. Here are a few tips I've used over the last few months to log several hours per week on the indoor bike while keeping my sanity:

1) Come in with a workout plan- Don't jump on the trainer or treadmill with a goal of just exercising for a set amount of time. The worst/most boring indoor sessions I've done were ones where I didn't have a plan. Whether that means hard intervals or a recovery ride with cadence drills make sure you have something to keep your mind occupied. In addition, make sure these works are tailored to you and periodized appropriately. Consulting a coach can mean the difference between moving forward with your fitness and just spinning your wheels.

2) Que up motivation/entertainment- Whatever it may be make sure you have something to keep you entertained. For a hard workout it may be music, for a longer endurance ride it might be a few episodes of Love is Blind. Virtual programs like Zwift also help a lot to kill the monotony.

3) Set up the night before to save time- My record from alarm ring to start of workout is 14 minutes. This can only be possible if everything is set up the night before. Save yourself sleep and morning stress by laying everything out beforehand. This includes coffee and breakfast. You can even skip breakfast for a fasted ride (don't skip coffee) or eat it during your warm up.

4) Use a fan- ALWAYS use a fan. Even in the coldest of garages you will heat up if you are working hard. You're not a wimp for using a fan. There is such a thing as heat training but that's for a completely different article.

5) Fuel/hydrate appropriately- If you have a demanding workout ahead make sure you are fueled and keep eating/hydrating over the course of the workout. Carbohydrates and caffeine both reduce RPE which goes a long way toward completing a mentally taxing indoor workout. In addition, the amount of water you lose indoors can far exceed an average outdoor workout. Make sure you are drinking to your needs and experimenting with different amounts of fluid. Weighing yourself before and after workouts can be a helpful practice.