6 Ways to maximize your indoor training
Don't just survive your indoor workouts this winter ... use them to drive a breakthrough 2024 season!
If you ever needed proof that indoor training can provide outstanding results, Lucy Charles-Barclay’s breakthrough win at the Ironman World Championship last year was it. Instead of heading to her normal training camp haunt of Lanzarote for her pre-Kona prep, the British star, who had racked up four consecutive runner-up finishes in Kona, stayed home and did the lions share of her bike and run training indoors. It obviously worked – Charles-Barclay not only took her first Kona win, leading from the gun to the finish line, she set a new course record in the process.
So, for those of us living in the northern hemisphere and heading into the worst of the winter weather, rather than dread the next few months, here are some ways you can use this time to set yourself up for your best season ever.
Set goals
Without something to drive you down to the basement (or wherever your pain cave might be) to embark on those hard sets, you’re going to struggle remaining motivated. Remember, too, that there’s nothing wrong with dreaming big. Why not go for a world’s spot (be it Ironman or World Triathlon)? A trip to Kona, Nice or Wollongong (just announced) sure seems like a fun idea – especially in the depths of a cold winter.
Have a plan
Whether you’ve hired a coach or are just following a specific training plan, knowing what you’re doing and what days you’re doing each activity is a critical component to staying motivated and getting the most out of each workout.
Create a workout space you want to be in
My wife recently put her foot down about the disaster area that is our basement. As we were embarking on more indoor training, it was time to clean things up! Even I have to admit that it makes the process of heading downstairs for a bike or strength session considerably more enjoyable. Take some time to plan out your space and invest in the equipment that will make your workouts that much more enjoyable.
Find some entertainment
I am guessing Charles-Barclay wasn’t taking in a lot of comedy shows while she was preparing herself for the race of her life, and you certainly want to stay focussed for some of your really intense workouts, but for any of your easy- or steady-paced workouts, having a screen set up so you can watch some shows or movies can make a huge difference. Designate some of your favourite shows or movies for “on the trainer only” – suddenly you’ll find you can’t wait to get onto the bike for that session.
Utilize training programs
Last March, during a training camp in Lanzarote, I was pleasantly surprised to see just how strong one of the athletes from Montreal was climbing the mountains. Turns out he’d been training up a storm on his smart trainer using Rouvy to simulate climbing through the Alps for the three months leading into the camp.
After its latest refresh, Rouvy wants you to give the app another try
There are lots of other platforms that are every bit as motivating – Zwift is an extremely popular option for triathletes. TrainerRoad offers a huge library of workouts and is an easy platform to use while watching shows or movies. Wahoo’s SYSTM also features strengthening exercises. You can also use these platforms for “group” workouts, too, which makes training that much more fun.
Apple Fitness+ offers a variety of different programs and classes – everything from cycling and running to kick boxing and yoga – designed for all levels of athletes.
Embrace the efficiency
Some of my best bike performances as a pro triathlete came early in the season, the result of hours of intensive indoor bike training. Make the most of the next few months, using the time to build your strength, speed and fitness so that you’ll be ready to take things to a new level next season.
In addition to being the editor of Triathlon Magazine, Kevin Mackinnon is a former pro triathlete and a long-time coach.
