Indoor cycling and game platforms like Zwift come hand in hand these days. It makes training more fun and can be a valuable tool for all kinds of cyclists. They even have programed workouts and “plans” to increase FTP etc. Here we explain how to best use these platforms in training.
2PEAK is rolling out a beta version of our new feature to automatically adjust your cycling power zones. When you opt in to this feature in your settings, your training zones will constantly be adjusted based on your workouts automatically.
Sprints at the maximum performance limit are no walk in the park. But the effect is eye-catching: With high-intensity interval training, endurance athletes can not only become faster, but also increase their endurance.
Most people live in an area where the weather can prevent cyclists from riding part of the year. Bad weather, limited sunlight and poor road conditions can force cyclists inside. However it is possible to stay active outside in the winter and here are some of the important things to consider to overcome the conditions.
This tip seems obvious but it is vitally important. If you get wet and cold, your training session is not going to be as enjoyable nor will you get the same benefit. The following articles of clothing can be useful while riding outdoors in winter.
- Water proof shoe covers
- Wind proof jacket
- Thermal base layer
- Thermal tights
- Hats and neck warmers
When choosing your kit, remember that water repellent gear might be better than water proof because water proof clothes can trap in sweat making you actually wetter.
It is always best if you can buy a bike specifically for using in the winter. If you cant get a specific bad weather bike, the following modifications to your bike are useful for riding in bad weather.
- Wider tires with better grip can give you more traction
- Fenders keep you and your bike dry on wet roads
- Heavier components – save the light race gear for the summer
- Lights – keep you and the road visible
When it is colder and you do not sweat as much you might not be as thirsty as usual. However it is still just as important to stay hydrated in cold weather. You can also consider heating up your drinks before the ride on especially cold days.
Don’t forget to eat. Eating keeps blood sugar stable and which keeps you warm.
Know your route
Make sure you know the road conditions you are riding on. There is already enough danger on a bike especially when riding in the wet, cold or dark conditions. knowing the roads you are riding will help you avoid extra obstacles. It is also wise to avoid long descents where wind chill can be a factor.
Sometimes no matter how hard you try, it is just better do your training indoors. This can be especially fun with modern equipment and games like Zwift. You can also check out our 5 Essential and Effective Indoor Cycling Training Sessions or 7 Tips for your indoor cycling. If You can not go out, there is no shame in riding inside.
Do you benefit from the drafting off a group at an Ironman even if you stay 10 meters away from other riders?
Are there any rules for shifting gears at the right moment and riding in the right gear on a road bike?
Whether you are an ambitious cycling competitor or someone just looking to stay healthy or lose weight, indoor cycling training is an excellent option in the fall and winter. It can however be hard to get a good indoor training set up. Other than a bike and trainer or rollers, there are a few things that will make your indoor pain cave as nice as possible.
Intense indoor trainings are fun and improve your fitness. The 2PEAK training Program not only gets you safely through the winter but also makes you stronger and more versatile.
Does it help if you ride standing up for a while every now and then during cycling training?
A fast cadence training promises an improvement of your pedaling rotation and an optimized interaction of the different muscle groups.