Training while travelling for work Monday to Friday.

runfatboyrun

Hey all.

I will have to be on the road for next couple of months, travelling Monday to Friday. There is a gym onsite that I’m able to use and they have a treadmill and an indoor bicycles but, there is a always a but. 

 

They have 2 types of indoor bicycles

 

1.       Lifefitness - standard version no power just level, cals, rpm, distance , speed.

2.       Lemond RevMaster Pilot no power just level, cals, rpm, distance , speed – Has spd clip pedal on one side and regular with cage on other side.

 

 

How the hell am I going to hit my power numbers when I have no power indicators. I have a powertap, computranier at home for the long rides on the weekends but during the week I’m screwed.

 

Any ideas besides using pre or heart monitor.

 

 Is there a cheat sheet for indoor bicycles, like level 18 is 250 watts?

 

TGIF

rmiller

Even if there were a cheat sheet, I wouldn't trust it, because I'd be willing to bet a whole dollar that equipment is out of calibration. I'd say go with HR - as much as it may suck in various ways. Besides, maybe having that experience will pay dividends if your PM decides to quit mid-race (I'd certainly hope that doesn't happen, but it's a way of looking at this situation with a positive spin).

Brenda Ross

I agree with Ryan. I have worked in gyms for the last 10 years, and even though we keep our bikes well maintained, we never calibrate them.

I would suggest, before you leave for the weekly off site work, if you can, doing a ride with power that includes each of your zones and note the PE/HR of each zone (bottom/middle and high end of each power zone) and type that up and cover it in plastic so you can have it close by when you ride the gym bike. Then when you are home on the weekend, keep on noting your PE/HR when you do have the power, fine tuning it each weekend if need be.

This is a good thing to do anyway, because sometimes our power meters have a tendency to not wor kon race day and then we have to race without them. Not as scary or intimiating if you have been doing some rides by PE and or HR.

spabblington

Hey Alex, I feel your pain! I travel a lot for work and know how it feels to try getting in workouts while on the road! That said, I am fortunate enough to be able to drive to most places as they are between 2 - 6 hours away. That allows me to take my bike and trainer with me to ride in my room. Is that an option for you or will you be flying?

I do not have a power meter, although I have been using Trainerroad's vitrual power this out-season. But before that (and during the 'regular' season), all I had was HR and RPE. If you cannot take your bike, I would suggest that before you go on your trips, you do the HR based bike test on your trainer at home to determine your LTHR and get a feel for the RPE. Once you get your LTHR, you can use the data tool to determine your zones. These will not be as "perfect" as your power numbers but should get you somewhat close. As I have been using TR, I have noticed that my RPE seems to be more "accurate" than my HR, so as you test, I would pay special attention to what it feels like. And for any rides you do at home, pay extra attention to that 'feel' for future reference.

Not sure if any of that is helpful - but Good luck!

runfatboyrun

Thanks you guys.. I will use the HR and RPE during the week. Something good will come out of this. I will get to know myself just a little better. Great idea Brenda and Greg.

Ryan you’re not going to believe this but my powertap stopped functioning right in the middle of imnyc. There I was minding my own business and trying not to be a “Ricky racer” but without the power numbers I worked way to hard and had a great bike split but paid for it on the run (before I joined EN).

rmiller

Posted By alex shapiro on 07 Dec 2012 02:52 PM



Ryan you’re not going to believe this but my powertap stopped functioning right in the middle of imnyc. There I was minding my own business and trying not to be a “Ricky racer” but without the power numbers I worked way to hard and had a great bike split but paid for it on the run (before I joined EN).

The nerve of that powermeter!! 

The other thing you can pay attention to is pedal pressure - when you are at home 'calibrating' yourself to reacquaint RPE with power numbers, you can also pay particular attention to how much pressure you feel on your feet while pedaling.  Over the summer, I started paying attention to that and started to develop it as a skill, noticing that I was able to maintain more even power numbers over various terrain as I practiced it, without having to constantly look down to check my wattage.  Of course, ever since coming indoors now that it's winter, that skill (as it was) atrophied to nothingness now.

Best of luck!

 

Dino Sarti

If you can ride, Saturday and Sunday, then take off Monday and Friday. Run on Tuesday, Wednesday and Thursday. Not ideal, but you take what life gives. Another idea would be Vo2 work on Wednesday to break up the running. Just hammer the 30/30's out. If you are gassed, you hit the numbers....

Brenda Ross

Dino has a good idea as well.

Scott Alexander

I like Dino's option as well.

But, there was once a period of time that I didn't have access to my PM. After I cried my eyes out  and got motivated enough to go back to HR, I used this site:

www.braydenwm.com/calburn.htm

It might not be 100% accurate, but at least it'll be consistent, and you can input most of it into WKO+, like I did.

MattAaronson

I travel most days. I will never, ever use a fitness bike at a gym because I am paranoid about bike fit and consequent injury risk after a knee issue when I first started tris a couple of years back. If you are really M-F on the road but in the same hotel then you have a strong case to ship a bike and a trainer out there. If you are really serious, it is worth it. If you are doing a M-Th thing then you can do the Thursday ride when you roll in at the end of a long week. Also I wonder if an early ride on Monday is an option. Those two ideas - if possible - might be tough but suck it up and be stong. Dino's option to rearrange the schedule is also interesting, but I do like the OS bike schedule that does not have the back-to-back biking like we do in the in-season.

cgres123

My Vote is RPE and or use a HR strap. Really what else can you do unless you decide to make your time away a run focus training camp and spin out the legs on a bike for recovery.

Joe Matchette

Alex - I travel at least one week per month, normally depart Monday and return Friday.  I normally returned mid-afternoon on Friday, so I had some 'training time' available.  During last year's OS here is what I did to modify:

 

	PLAN			MODIFIED
SAT	LongBik_FTP	Run_2nd		Per Plan
SUN	Run_FTP

 
 
Bik_FTP (TUES)
 


MON
OFF
 
 
OFF
 
 


TUE
Bik_FTP
 
 
Run_FTP (previous Sun)


WED
Run_FTP
 
 
Per Plan
 
 


THU
Bik_FTP




 




 
OFF
 
 


FRI
OFF
 
 
LongBik_FTP
Run_2nd
(Sat's)


SAT
LongBik_FTP
Run_2nd
 
Run_FTP  Sun)
 


SUN
Run_FTP
 
 
Bik_FTP (THUR)
 


 
 
 
 
 
 
 

Another variation I would do, based on my Thur work and Fri travel, was to do the Sunday Run_FTP on thursday.  Thereby giving me a 'run-focused' week.  If I have to travel for consecutive weeks, then I load up my biking on the weekend (Fri/Sat/Sun), and run during the week.  Off days then become dependent on my work schedule, but DO NOT GIVE UP TWO OFF DAYS PER WEEK.  If you do, you will pay.

I realize you are looking at this as a continuously-gone Monday to Friday, so it is not a direct comparison.  Hopefully, this gives you something to work with. 

runfatboyrun

You guys are awesome .. Thanks for so many great ideas..

saskat

 Alex - I'm in a similar situation...travel Mon-Thurs...for the forseeable future.

Joe - I really like your modified plan.  I may have to use it!  I like the Mon & Thurs off since those are travel days. I usually don't workout on travel days cause they're so long anyway.