Computraining: Spin scan, Hills & Pacers, Oh my!
Just a little background: Last winter when I was training for IM New Zealand, none of my cycling training was done on the roads at all, it was 100% indoors on the computrainer. Using all of the available features that Racermate has to offer, like spin scan, simulated hills, coaching […]
Just a little background: Last winter when I was training for IM New Zealand, none of my cycling training was done on the roads at all, it was 100% indoors on the computrainer. Using all of the available features that Racermate has to offer, like spin scan, simulated hills, coaching workouts, Real Course Videos, my cycling fitness paid off on race day as I set an age group bike course record. It took a lot of mental focus to train this way but I convinced unsuspecting friends to join me for portions of many indoor long rides!
Fast-forward to training for Kona this summer, I am happy to do the majority of my training outdoors, but still supplementing with the computrainer for focused & efficient workouts.
1 hour & 10 minute LT intervals on the Kona course with emphasis on technique, see spin scan in upper left corner.
Last week’s computraining ride was 90’ with sub threshold intervals. A good way to keep power up is to include a hill. To stay motivated I paced myself against my previous laps (I did 3 laps of ~25 minute efforts), of course, the competitor in me could not resist pushing the last interval to beat the previous one. Guess what, I won! (I suppose you could say I lost as well, but I’m going with the glass half full : ). The computrainer sure has a lot of ways to keep me 100% focused for 90 minutes!
90’ IM pace computraining ride on Kona course.
It’s always more fun to ride with someone else during computraining workouts. You may not recognize my pacer. I needed him to maintain a fairly high avg power since I would be drafting him, it was much harder to stay in his draft on the down hills. His name is Mike Lane II. He is not quite as reliable and coachable as Mike Lane I, but he is very good a keeping a steady power and he listens when I tell him not to attack the hills on a group-training ride. I do miss the humor which only Mike Lane I provides, but Mike Lane II never pulls off to the left expecting me to pull when my legs are totally trashed. I guess I will keep them both around. : )
It’s a lot easier to get workout partners on the computrainers during the indoor season, but the benefits are too good to pass up even if it’s solo.
Tomorrow: What’s a Zumi and how does it help my training?