Come Alive Fitness - Home
Checkmark Search: GO
Come Alive Fitness

November 5, 2013

Kelly's blog for Cyclists..why train indoors?

UGHH! Not the Indoor Trainer! 

by Kelly Ellis

 

When the weather turns wet, cold and icy most of us reluctantly turn to indoor training. I'm no different. Why would anyone want to ride indoors without the sun, the wind and the road?

 

Riding inside doesn’t have to be torture: the key is to adopt a get-on, get-off attitude and build more intensity into your workouts so you can spend less time pedaling to nowhere.

 

However, indoor training isn't necessarily something that should only be looked at as an alternative when outdoors is not an option. It's all about 'bang for your buck' and training specificity. In 60-90 minutes you can get a solid workout that hits your precise training zones without needing to stop for red lights, deal with gradient or wind changes, or search for a mountain climb that doesn’t exist.

 

Here are some simple guidelines for making the most of your indoor training sessions at home or in the studio this season:
 

1. Be Consistent:

Follow a plan with four rides a week and build intervals into three of those sessions. That might work out to two midweek and one longer Saturday endurance ride on the trainer indoors and then if road conditions are good a fourth ride outside solo or with a group.
 

2. Build in the fun-factor:

Music, visual scenery and friends can make time on the indoor trainer go by a lot faster. Find a studio like Come Alive Fitness that offers cycling specific classes or get your group of roadies together in your garage.
 

3. Go Hard, Not Long:

Indoor training is all about working at the right intensities without wasting time idly pedaling. The C2C cycle & core workouts at Come Alive Fitness might be tough, but you’ll complete them during a trainer session of just 60 to 90 minutes.
 

4. Then Go Harder! 

Your interval rides will have a bunch of hard efforts, but you will also need to incrementally increase the workload if you want to emerge in the spring a fitter/faster/more efficient rider. Focus first on building aerobic intervals (tempo), then on harder workouts that will raise your maximum sustainable pace (steady state, climbing repeat) and then boost your top-end speed (power intervals).

 

A good training plan for the off-season that includes time on the trainer will allow you to save time, create more intense rides, be more precise with your training, improve your pedal stroke and promote recovery.

 

See you on the trainer this winter!  

 

Kelly teaches popular Cycle 2 Core classes Monday's & Thursday's @ 6-7:30pm (1hr of cycling, 30 min of core work), and a 90 min Endurance ride on Saturday's @ 8:30-10am. See our class schedule to sign up!

 

 

 


Posted by:
Annika Beech at 2:44 PM
Subscribe to this Blog Like on Facebook Tweet this! Share on Google+ Share on LinkedIn
view all comments (0)

Contributors

Name: Annika Beech
Posts: 126
Last Post: December 3, 2017

Name: Claire Casher
Posts: 11
Last Post: October 28, 2015

Name: Nicolette Whitney
Posts: 1
Last Post: July 1, 2013


Archive

Current
    Show Latest Posts
2017
  December
    Christmas Newsletter 2 ...
  November
    Yoga Sculpt is a hit!
    November Newsletter!
  October
    Spinclasses start Nov ...
    Sunday Bootcamp is bac ...
    October Newsletter..Su ...
  September
    September 2017 Newslet ...
  July
    New Trainer - Jen Syma ...
  June
    Happy Canada Day!
    Just Breathe - new loc ...
    June Newsletter 2017
  May
    May Newsletter!
  April
    April 2017 Newsletter!
  March
    Live Music Yoga March ...
    March Newsletter: 4th ...
  February
    February 2017 Newslett ...
  January
    Mountain Mania with Ka ...
    January 2017 Newslette ...
2016
  December
    Candlelight Yoga!
    Christmas 2016 Newslet ...
  November
    November Newsletter
  October
    Spinclasses are back!
    Sunday Bootcamp is bac ...
    October Newsletter
    New Mond Yoga class!
    New Wed Bootcamp class ...
  September
    September 2016 Newslet ...
  August
    New trainer..welcome C ...
    New Bootcamp for Sept!
  June
    Summer Yoga Tue & Thur ...
    Summer promo - 2 days ...
    June Newsletter..Oatme ...
  May
    Live Music Yoga was a ...
    May Newsletter!
  April
    Heathly Granola Recipe ...
    Live Music Yoga event!
    Quinoa Spring Salad re ...
    April Newsletter!
  March
    New Bootcamp Tuesday's ...
    Spring Spinclass sched ...
    Ride Don't Hide Launch
    Exciting partnership w ...
    Yummy Avocado Salad Re ...
    March Newsletter!
  February
    February Newsletter!
  January
    Our Winter class sched ...
2015
  December
    Fun pics from 2015!
  November
    Christmas Party Dec 4t ...
  October
    Triathlon Spin class t ...
    Four Gluten-Free Noodl ...
    Fall Spin classes comi ...
    Transitioning into fal ...
    Swap These Phrases Out ...
    Thanksgiving Promo thi ...
    New Functional Strengt ...
  September
    Live Music Yoga event!
    Tips for a Restful Sle ...
  August
    How to Turn Your Run i ...
    Three Ways to Eat Avoc ...
  July
    Is Your Diet Dehydrati ...
    Low-Glycemic Breakfast ...
  June
    Summer Promo 2 Days on ...
    Father's Day - Come Al ...
    Volunteer at TriGator ...
  May
    Start Your Morning Wit ...
    Mother's Day gift idea ...
  April
    Live Music Yoga Evenin ...
  March
    Spring Core Challenge!
    Green Smoothies for mo ...
  February
    February Workshop!
  January
    Partnering with Ride t ...
    2015 Mountain Mania Pr ...
2014
  November
    12 Days of Christmas S ...
    Free Fit Friday Nov 28 ...
    Live Music Yoga...what ...
    Calling all skiers!
    Free Friday Bootcamp N ...
  October
    Octoberfest Bootcamp & ...
    New Early morning Boot ...
  September
    The Record Reader Awar ...
    The Grand Ride was a h ...
    Are you Ready to make ...
  August
    Tasty Treat Recipe!!
    August is Time to Get ...
  July
    What's your Summer Fit ...
  June
    Thank you and Farewell ...
    Book Massage online!
    Yoga Tune Up class Sat ...
    Father's Day gift idea ...
    Help us support The Em ...
  May
    25% off Massage!
    New classes to get You ...
    Mother's Day gift idea ...
  April
    21-Day online Cleanse ...
    Easter Classes!
    Green smoothie recipes ...
    Pics from Anniversary ...
  March
    Anniversary Bootcamp . ...
    Anniversary Celebratio ...
    The March CORE Challen ...
  February
    HYDRATE - TOP WATER-RI ...
    Kool-FM's Angie Hill i ...
    Spin 12 was a huge suc ...
    Olympian Michael Lambe ...
    NEW TIME FOR SATURDAY ...
    Jenna's tips to Beat t ...
    Spin12 Sat Feb 8th!
  January
    Angie Hill training at ...
    Jenna's Salsa Crockpot ...
    Warm Hearts of Africa ...
    Finding Balance..tips ...
    Come Alive Fitness in ...
2013
  December
    Christmas Greetings!
    Karrie's back..Bootcam ...
    Top Holiday Workout! b ...
  November
    Christmas Party Friday ...
    Partner Yoga Nov 29th ...
    Donation to the Philip ...
    Kelly's blog for Cycli ...
    Looking for Karma peop ...
    Free YOGA Challenge in ...
    Welcome KELLY ELLIS!
  October
    Saturday Yoga Flow..
    Thur 12noon Pilates/Yo ...
    Wed Spin & Yoga starts ...
    Octoberfest Fundraiser ...
    Octoberfest Bootcamp & ...
  August
    Fall class schedule - ...
    Use Yoga to fight stre ...
  July
    Energy Bars
  June
    Yoga Yoga YOGA!
    Saturday Yoga is Here! ...
  May
    Bootcamp Workout
    Free Demo Class
    First Month Special
    Check us out!!
    Meet Jenna
  April
    Goddess Meditation

© Copyright 2017 Come Alive Fitness. All Rights Reserved. Web Design and Content Management by REM Web Solutions.
Home About Us Services Class Schedule Gallery Pricing Contact Us