Last week's episode was all about unstructured time outdoors; now we're talking about structured time indoors on your bike trainer! Our big setlist of topics includes: why we train on the bike trainer, which trainer you should buy, cycling zones, specific and favorite workouts in the context of season planning, structured vs. unstructured trainer riding, cadence, Zwift racing, considerations for using a spin bike or Peloton, hours per week to target for various goal races, trainer pro tips, favorite snacks and things to do on the trainer, some awesome listener questions, and gear pick of the week.
Why did we want to do this topic:
Most athletes are experiencing winter and the trainer is an integral part of their program (triathletes and even runners).
We wanted to provide some insight on how we structure and progress trainer sessions in the winter.
Our most popular website page is our Zwift sampler download and wanted to offer a companion podcast to help those who we don’t coach get the most out of those workouts and provide guidance on how they could develop a winter trainer program.
Why do we use trainers:
Weather (snow, ice, rain, dark, fog).
Most direct and successful path to cycling improvement.
Efficient tool especially Mon-Fri for most athletes (gearing up for winter cycling can be a 15-20+ minute process).
Safety. You’ve never been brushed by a car in your exercise room!
Location - many of our athletes live where it’s not safe or easy to ride outside.
Community - Zwift, Group Meetups, invite friends to spin together where you can all be of different paces/abilities but still stay together virtually on the course.
Active recovery - a number of our runners use the trainer to recover and build aerobic foundation without impact
Which trainer should I buy?
I prefer the Wahoo Snap over the Wahoo Kickr as it’s half the price, the power accuracy is nearly identical and it rides very smoothly and quietly. You can also check out DC Rainmaker’s annual trainer review.
Another advantage is that it’s a lot quicker to take your bike on and off the trainer if you use the snap.
Whatever trainer you purchase, you’ll need to ensure that you get the correct thru axle for your bike that is compatible with your trainer.
Overview of Cycling Zones:
The below chart refers to a % of your Functional Threshold Power (FTP).
How we use the trainer January - March:
Jan - Lots of Zone 2 with 20” - 40” sprints, some short (20” - 40” threshold intervals) and light Tempo.
Feb - Continue Zone 2 with sprints, light Tempo and introduce Neuromuscular power and Anaerobic Capacity (AC) intervals, working on the least specific to most specific principle and build your top end speed reserve.
March - short and long Z2, Short and Long Tempo, AC intervals, maybe some Sweet Spot if you have some early spring racing. And hopefully some outside riding on weekends.
Structured vs unstructured riding.
As we talked about in the 2023 lessons learned podcast, both structured and unstructured are very productive in the winter. The main thing is to get on your bike.
Jim: Example of my favorite unstructured Zwift ride: Z1 spin for 20’ minutes into a few 10 - 15” pickups to wake up the legs. Then ride for another 20’ in Zone 2, both sitting and standing to break up monotony and use multiple muscle groups. In the 45’ - 50’ of the ride, find a Zwift sprint segment and go after it 4 - 6 times. These are usually 30” - 40” in length. Try to negative split your times i.e., get faster for each sprint.
Katie: You can use the natural terrain on different Zwift courses to mimic whatever stimulus you are looking for. We recommend switching it up (both worlds, e.g. Watopia vs. London vs. Paris etc.) as well as routes to get different stimuli, or repeat the same course to see improvements. Zwift tracks, e.g. PRs on a given route or segment.
One key difference between structured and unstructured. With structured, ERG mode is automatically on, which means you do not change your gears. I.e., if you pedal harder, power stays the same and resistance goes down. (Note that we recommend switching whichever gear your bike is sitting in naturally every couple of rides or else you’ll wear down some cassette rings faster than others. And don’t cross chain). With unstructured, you change your gears like riding outside to respond to the hilliness of the terrain and the cadence you want to do.
Why do Big Gear i.e., low cadence work?
Done at Z1/Z2 HR but Z3 power. It is heavy torque/tension to build strength at a low cadence, usually 50 - 65 rpm. It’s a cyclist's version of rucking! Especially important if your race is hilly such as Placid, Tremblant and crucial for a race course like NICE with huge, long climbs.
We did a lot of this last year in Zwift in preparation for Placid and Tremblant. Road to Sky or Mountain Route in Zwift at 50 - 70 rpm. It’s a bit of “structured unstructured” training.
This is a topic where cyclists have figured out it works well but sometimes the science hasn’t quite caught up with why it works so well.
High cadence workouts
Why they are important: They are Neuromuscular, connecting our feet to our brain.
These can either be structured like our 10/15/20 x 1’ high cadence workouts or you can just do this at the end of an unstructured ride for 10’. The power should be very low, think Zone 1 watts while spinning at 100+ rpm.
It’s a good way to flush out the legs at the end of session and leave the bike feeling fresh.
When I hear an athlete say they struggle with high cadence workouts, I know they need them and they keep getting more!
Zwift racing during the winter and spring
Are a fun way to challenge yourself and infuse some competitive spirit during the long winter months.
Can be used as a good substitute for a FTP Test.
Cadence:
Everyone has a little different natural cadence their body prefers or finds the most efficient for them. With that said there is some general guidance:
Everyday riding - aim for 80 - 90 rpm cadence.
The myth of riding at 100+ rpm like Lance does still exist. Ignore it.
Also, we have some new cyclists and cadence can be confusing. One athlete who was riding at 40-50 rpm because he simply didn’t know he needed to pedal faster.
Sprint and Olympic distance racing tends to be ‘hot’ and goes off at higher FTP zones and faster cadences 85 - 95 rpm. Half Ironman cadence - 75 - 85 rpm. Ironman cadence - 70 - 80 rpm.
Katie - some data:
Cohasset sprint tri: 92 rpm
IMLP 2023: 83 rpm
Kona 2023: 83 rpm
LAMB ride: 76 rpm
Do we do VO2 max work on the trainer?
Jim: I personally don’t recommend it for most of my athletes and save this for outside work in the early/late spring. VO2 max block is only 6 - 8 weeks so we can sneak it in before getting more race specific for long distance athletes. And for OLY, Sprint, you want to do this block in your last 12 weeks before “A” race which is usually getting into the warmer months.
Katie: I have used VO2 max work recently for athletes with winter races who are training almost entirely inside, but otherwise agree with Jim on avoiding VO2 max work inside.
Is there a place for Peloton workouts in winter Base training?
Broader discussion on the differences and pros/cons of spin bike at the gym / Peloton vs. trainer on your bike
Katie: We know that a smart trainer is expensive! In my view, if you can be outside for the entirety of your specific prep phase, you can get away with spin bike / Peloton free ride mode doing structured workouts in the winter months. However, it may be a harder transition to the overall feel of your bike when you get outside. If you do want to use a spin bike or Peloton, it is ideal to have as much data as you can (your FTP on that bike, power data, HR data, cadence, etc.), clip-ins, and above all be sure that your spin bike is properly fit to you like your regular bike to avoid injury.
Jim: First, the best bike is the one you own so if that’s only a Peloton at the moment then that is the best bike! And many people travel for work so doing a spin on a hotel bike is 100% better than not doing your workout at all. Ideally, everyone can spend most of their winter training on their bike as there is a significant biomechanical cost to switching your bike position. You need to build power and efficiency in the same position for which you will race.
Favorite workouts we like on the trainer:
Jim: Z2 with 120% FTP sprints and short threshold intervals.
Katie: [10 x 30” at 115% or 125%, 30” at 55%] x 3, with 10-15’ % 55% easy between. Love it because it is the perfect easy is easy, hard is hard ride.
What is the best combination of inside/outside riding for an Ironman and Half Ironman training?
In the winter, it’s mostly trainer sessions. In the spring, we try to do a combination of inside during the week and outside during the weekend. Inside to build strength and power and outside riding to build volume / durability. In the summer, depending on where our athletes live some do a combination of inside and outside riding and some do all outside riding.
Building outdoor durability is very important. Exposure to sun, heat, wind, rain, cold are essential long distance racing skills/qualities. Also, you can’t build bike handling skills inside (unless you are riding rollers!).
Favorite BRick workouts using trainer (use the HIM BRick sessions from Greg that use week 2 / 1 before a race):
Two weeks out from a Half Ironman race:
Warmup: 15 - 20 min easy spin into; 3 min build to 90% of FTP.
BRick: 75 minutes as- 5 x (13 minutes @ Race Pace watts and aero/2 minutes @ FTP)-nonstop directly to run at:
5 miles @ Race Pace
One week out from a Half Ironman:
Warmup: 15 - 20 min easy warmup in aero into; 5 min build to 90% FTP
BRick: 45 min @ low race pace / low Z3 (~80% FTP) into;
10 min Z4 (85-90% FTP) w/ reduced cadence into;
a 4 mile run at goal race pace.
Tip: If you find a really solid workout recommended by a top coach, think about scaling it up and down to either progress into that particular workout or use the structure of that workout to scale it to various triathlon distances and demands.
How many hours per week on the trainer for IM, HIM, OLY, Sprint?
This will partially depend on an athlete's goals and ambitions for their upcoming season. As way of general guidance, in the winter, our athletes trend toward:
Sprint & OLY - 3 - 5 hours per week.
HIM - 5 - 7 hours per week.
IM - 6 - 10 hours per week.
One hack: Trainer doubles can be more bearable than 2+ hour rides.
Trainer Pro Tips:
Top priority - Get a fan(s). I use both a Lasko standing fan and will supplement with a smaller Vornado fan on a table and/or in an open window. You don’t need to spend the money on super expensive, cycling specific fans.
One hack: we have had some athletes do fan-off sessions to try to acclimate to the heat. This is very case-specific and would only be done when you have no access to hot riding and are planning to race in a very warm climate (i.e. prepping for December races in FL/Mexico or potentially Kona).
You don’t need a specific trainer tire. Ideally, you use the tires you were riding in the summer/fall, use them on the trainer in the winter and then replace your tires in the spring.
Our favorite tires that offer a great combination of durability and speed are Continental GP 5000 tires.
Have a towel(s) and/or rags to protect your stem, frame and handlebars from sweat. Sweat, over time, is very corrosive to your bike.
Have a headband and/or visor to help control sweat flow around your face. We like Boco visors.
A table on one or both sides of your bike will hold your laptop, snacks, drink, fans, TV controls, etc. I use these medical tables. You don’t need an expensive specific cycling table although they are super nice!
AirPods or any noise-canceling earphones are great for mitigating the sound of the trainer.
Use ANT not Bluetooth as a connection with Zwift. We use this USB ANT connector. Avoid Bluetooth connecting if possible. Katie: Preferred setup for connections is:
Power source: Assioma power meter connected via ANT (note the trainer can also be the power source, but you don’t get cadence)
Cadence: Assioma power meter connected via ANT
Resistance: Zwift KICKR connected via ANT
Heart rate: Garmin HRM-Pro or Polar H10 connected via ANT
To make a long ride bearable (have a friend over, special food treats, take a bathroom break every hour, stretch the legs off the bike, group pain cave playlist, leave your favorite show/movie until later in the ride, etc.)
Pump up your tires every couple of weeks. Lube your chain too.
Favorite foods we eat on the trainer:
Jim - Nature’s Bakery fig bars, LMNT in ice cold water. On really long trainer rides, a plate full of food such as almond butter and jelly on a tortilla, banana bread, King Arthur Flour cookies.
Katie - +1 to everything Jim said. There was a time in 2019 where we all did homemade cinnamon bread à la Jim. Also like macro bars, stroopwafels. Skratch, Skratch superfuel in the bottles, or Nuun for shorter Z1 rides.
Favorite shows/movies on the trainer:
Jim - The Office (Superfan episodes), football, any cycling races, adventure and climbing videos.
Katie - Prefer podcasts + catching up on emails etc. for easy Z1 rides.
Listener questions:
Can I ignore Garmin’s training status forever? Because we do so much Z2 training it’s always telling me I have a High Aerobic Shortage and an unproductive status. Is there any meaningful info to be taken from it?
This is a GREAT question. Unfortunately, as coaches, we spend a lot of time talking our athletes off ledges because Garmin said they are “Unproductive” and they probably just quit and take up pickleball.
The short answer is please turn off and/or ignore all Garmin training notifications. The data is only one small piece of the training equation. As coaches, we are working together with you on a holistic approach to your training and health, most of which is not, and can not, be captured and/or understood by Garmin.
To give one example of how bad Garmin interprets your data: I have a Garmin 955 watch and a Garmin 520 cycling computer. I load all data to their servers. They have access to all my data collected from both devices. Yet their AI coach only reads and interprets the data from one of the devices. They don’t even look at the entire user data!
Note that we will do an episode on good data / bad data in the future! Garmin training status = bad data.
Can you do too much Z1/Z2? Especially on the bike as we shake off dust from the off season
Short answer: Yes. While these zones create the foundation, we need to remember several things: 1) Our bodies are really good at adapting to stimulus. If you do the same exact thing for weeks on end, after 6 - 8 weeks, your body won’t be getting any real stimulus. This is why the 20% of the 80/20 is just as important. The 20% improves the function of the mitochondria. 2) Training is a novel stimulus then recovery which results in growth. We must have a novel stimulus. 3) Aerobic exercise is only one piece of the fitness puzzle. Aerobic efficiency is important but so is muscular endurance and strength. We need to challenge all systems: aerobic, metabolic, muscular, mental.
Is Z2 training equally beneficial for male and female athletes?
Katie: At baseline, females have more Type 1 muscle fibers and higher reliance on fat metabolism compared to males. Ability to use fat for fuel is pretty good at baseline, so Z2 training doesn’t change this side of the equation as much as it might for male athletes, and it’s especially important to do plenty of pick-ups / hill bursts / other things that develop Type 2 muscle fibers and speed/strength/power.
BUT! Gray zone training is still bad! In zone 2, you can increase overall training volume without beating up your body and mind. In many cases, we can increase training volume 30 – 50% over your unstructured / gray zone training / Zone 3. You will feel much better, physically and mentally, with the increased training volume in Zone 2. And regardless of what is happening with fat oxidation, you need big volume to support the durability needed for an Ironman. So – what we said in Z2 episode still applies.
Gear pick of the week:
Jim: Staying with the trainer and bike theme, I use ISM saddles on all of my bikes - road, tri, gravel, snow and mountain bike.
Katie: ISM saddles didn’t work as well for me; I linked a few alternatives in my female athlete resource page. Favorite sports bra in the world is made by Indura Athletic — Square Neck bra. Small business started by a former Dartmouth XC skier; custom sizing and amazing fit that has gotten me through multiple Ironmans. Fill out our Indura bra order form which closes 1/21/24 to get a custom Endurance Drive bra!