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Winter. For most cyclists this is the off
season. Sure, there are a few hardy souls who ride all year
long, and there are the lunatic cyclocross racers, but for
most of us, when it gets below 30 degrees, it is just too
damn cold to ride.
So when the temps drop, you've got two
choices. You can break out the skis, the snowboard, the
snowshoes, or the PlayStation, and reacquaint yourself with
your bike in the spring. Or you can continue to ride, and
train, indoors. And while it would be a lot of fun to do
laps around the mall, that's not what I meant. You can use
a stationary trainer or rolllers to maintain your fitness
level, and even get stronger during the off season.
If you are serious about your cycling,
don't mess with the exercise bikes at the gym, they don't
accurately simulate your riding position and they can get
uncomfortable. The best thing to do is use your own bike.
You've got a few options for doing this.
If you are super serious, and you want to come out in the
spring and crush your competition, then you need the CompuTrainer
from RacerMate. This is probably the most advanced training
aid on the market. In RacerMate's words, it is a "microprocessor-controlled
electro-mechanical bicycle ergonometer training system which
measures, displays and records power, time, speed, distance,
cadence and heart rate with laboratory accuracy." In
other words, it's a physical exam, personal trainer, and
a video game all rolled into one.
The CompuTrainer uses your bike, in a stationary
trainer, and hooks it up to your PC computer. Three-D software
allows you to race and ride against other riders on a number
of different courses. The resistance that the computer puts
the bike through varies in relation to hills, head or tail
winds, drafting position, and rider weight. The result is
a realistic riding experience that can take you to the '96
Olympic Road Race course, the '95 European MTB Championship
course, or a custom course that you build yourself. At the
end of your ride you can read your results and record them.
This lets you keep an accurate record of your training,
note your improvements, and allows you to alter the rides
as you get stronger. Other features like SpinScan let you
focus on one technique or aspect of your training for analysis
and improvement. You can even rate yourself against other
top racers, or race a buddy via a modem.
The $1200 price tag (which includes all
of the software) may seem a little high, but when measured
against the cost of a personal trainer or gym membership,
it really isn't high at all.
If you just want to keep the extra pounds
off, or if you are more dedicated and can stick to a boring
training regimen without 3-D graphics, a regular stationary
trainer or rollers will probably do. Trainers attach to
the bike at the rear axle and lift the rear wheel off the
ground. A roller presses up against the rear tire and creates
resistance. Trainers stabilize the bike pretty well and
you really only need to focus on your workout. Rollers,
on the other hand do not stabilize the bike at all, and
require good pedaling form and balance to use. Rollers don't
take too long to learn, but they can be intimidating because
when you fall, you fall quickly. The big advantage to using
rollers is that they force you to develop a good spin and
balanced pedaling.
Stationary trainers and rollers range in
price from $119 to $300 and up. CycleOps, Blackburn, Kinetic,
Minoura, Kreitler and Performance all make good products.
Many stationary trainers come with videos, CycleOps trainers
come with CyclerObx, and that definitely gets you moving.
In addition to videos, other accessories for indoor trainers
include sweat guards to protect your bike from corrosive
sweat (I once sweat through my floor!), handlebar book holders
and riser blocks to lift the front wheel up to the same
level of the rear wheel. (Tip: If you are going to use your
mountain bike on a trainer or rollers, change the tires
from knobbies to a set of slicks. The sound of knobbies
on a trainer is maddening.)
The main strike against indoor trainers
is the fact that they are so damn boring, so you do need
these video tapes. Hopefully you can set up your trainer
in front of a TV and VCR, otherwise you're stuck with Britney
Spears and John Tesh CDs to motivate you.
Providing that you can spin in front of
the boob-tube, there are several ways to entertain yourself.
Pop in Breaking Away, American Flyers, Quick Silver,
or any of your favorites from the big screen. You could
watch any number of mountain biking videos that are out
there, Chain Smoke and Fat Tire Fury are still
my favorites. But for the actual "riding" experience,
check out some videos offered by Video Action Sports. The
line of videos called "Cycling Experience" include
30 minute videos ($14.95 ea.) from the Pacific Northwest,
Western States, and California. The videos, while seemingly
a little slow, and all road visuals, are nicely done and
help pass the time away. Video Action Sports has the Cycling
Experience videos, other training and spinning videos, and
a bunch of other visual/audio distractions available. Call
800-727-6689 for a catalog.
No matter how many tapes you buy or what
kind of trainer you get, the main things that you need are
motivation and dedication. It is pretty hard to convince
yourself to get out of bed at 5:30 in the morning, to sit
on a trainer and do 45 minutes of intervals. The key to
success with indoor training, as with any training, is sticking
to your plan. Set goals for yourself, both short term and
long term. Want to lower your heart rate, drop that skinny
guy on the green Wojcik, or lose five pounds? Write your
goal down and put copies all over the house. Put a copy
on your handlebars to keep you focused during your moments
of doubt. Put a copy by the TV, so you can ask yourself
why you are on your couch rather than on your bike. One
of the best things about indoor trainers is that you can
get your workout any time of day, so if you don't want to
miss Jerry Springer, you don't have to.
Keep an eye out on the Crank Racing e-list.
We do group indoor training rides in the winter. The group
dynamics help motivate everyone and pass the time. Not on
the e-list? Go here.
Do a 15 minute warm up prior to the show and then ramp up
to about about 65% or your maximum heart rate when the show
starts. Every time "infidelity," "trailer
parks," "cross-dressing" or "breast
implants" are mentioned, do a 45 second interval of
80% of your max. HR. Anytime a fight breaks out, maintain
your 80% HR until it is broken up. Come to think of it,
you'd spend most of the show pedalling pretty hard…
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