Thoughts on executing RR weekends on a trainer?

Jeff Kane

In preparation for IM Lou I am contemplating moving inside and executing the bike portions of the RR weekends and remainder of the long rides on a trainer? I'm looking to dial everything in and get the most bang for my buck. I'll head out on the APB on a road bike just to maintain handling skills. Pros, cons, thoughts? I know many of you have done this so feedback would be great!

Shaughn Simmons

@Jeff Kane


If able, swim the full distance before riding.  This will simulate HR on the bike and give you the impact on nutrition needed to realize a true race experience.

For me, the trainer allows me quality focused work with easy access to nutrition, bathroom, etc.  With TX temps this summer exceeding 100 degrees, I definitely got more benefit driving my 5 hour power on the trainer and did not have to simultaneously deal with traffic safety issues.

I also simulated climbs on Zwift using bigger gears and lower cadences periodically.  All that translated into a strong bike performance at IMMT a couple of weeks ago.

However, there really is no substitute IMO for riding outside in like conditions on like terrain.  When I am on the trainer, I don't need to use any resources to balance my bike, pay attention to landmarks, other riders, intersections, curves, ascents or descents like I must do on race day.  

Keep these points in mind as you execute your RR and good luck!

SS

Francis Picard

@Jeff Kane
Last year when building up for IMAZ I did both weeks 15 and 18 inside, that means 6X180km on zwift... yeah. Luckily I had to catch up on Cartel, House of Cards LOL.

As @Shaughn Simmons ensure to do the swim BEFORE so its a real race simulation and I also agree with him that trainer doesnt stimulate our body for outside elements (mostly descents for me). But its safer, you dont have to wait for lights, stops and worry for cars.

When comparing my elapsed time for the same distance outside and inside there is easily a 50' difference.. so multiply this by the number of ride you are doing - for me it results in a 5hrs time saving where I could focus on resting instead of beeing outside on a bike.

I will probably do IMLOU week 18 inside too as its already getting cold here (some parts are already getting snow if driving north 5hrs!!) - so working inside helps stimulate the heat when cold outside.

Paul Hough

@ Jeff - I'm a huge supporter of indoor training...too damn hot to get effective training outdoors down here.  The only thing I can't practice on the trainer is technical descending and I can't get that in Florida anyway.   In getting ready for ITU Worlds at Penticton, my trainer rides included a 5hr 40mins Z2/3 ride, and a 4hr 10 min hillfest using 4 different Spinerval hill climbing DVDs back to back.  For my outdoor practice, I threw in the Boone, NC Grand Fondo to pick up 100 miles and +8700 ft gain.  At Penticton, I didn't preview the course at all.  When the hills came, I climbed them no problem whatsoever.  And I blew by most people on the descents.  There's nothing technical at IM Lou and nothing even that steep or long, just lots of rollers.  I didn't have any problems there either.  It's all power to weight and proper execution on the slopes.   Hammer away indoors!

Leslie Knight

The longest I can do on the trainer and be happy about it is 60 min. 90 min is tolerable. The longest I've ever done was 3hrs in a hotel bc I had no other choice. My problem is partly boredom, but mostly my rear end is soooooo uncomfortable! Same bike as I comfortably ride outdoors for six hours is miserable when I'm in one position for so long. How do you get around this??  

Paul Hough

@Leslie Knight  I'm going 3.5 hours tomorrow per plan.  Your seat isn't comfortable enough.  I occasionally stand or jump off to grab some more drinks or hit the head ... for tomorrow's ride that might be twice...and very quick or I will lose my program lock to my trainer.  HTFU !!

Jeff Kane

@Shaughn Simmons, @Francis Picard and @Paul Hough - thanks for the input to validate my thoughts! My plan for the RR weekends in preparation for IMLOU is to swim prior to the rides and keep admin time to a minimum. 

@Leslie Knight - I've done 3.5 hour a couple of months back and listened to music and stared at Trainerroad. This time I'll be more prepared with Netflix!

Leslie Knight

Gah! My seat is perfectly comfortable outside!  Thankfully I dont need to do those long rides too often indoors- no such thing as bad weather, just inadequate clothing. I've got got clothes for down to about 20 degrees, as long as there's no snow on the ground. If I move somewhere snowy, hubs can't say No to a fatbike!!

Tom Box

I train almost 100% of the time inside on my trainer.  I will try to get outside a few times before an Ironman but the convenience of riding on the trainer outweighs the risks of being outside in traffic, admin time to get there with all needed nutrition and the stops and starts that comes with being outside.  I am a big fan of Zwift, takes away the boredom and you can get a good workout in.  Sunday ABP rides on Zwift with the EN team are fantastic.  Pro's are focused training and big gains in ftp/5 hour power.  Con's are possibly not getting the outside handling skills sharpened.

Doug Sutherland

I have done both as well, and I think it depends on your goals and the race. As i am about to do IMWI next weekend, a technical course, I am wishing I had spent more time outside practicing my shifting, weighting, etc. If you are doing something like IMAZ - flat/predictable - probably less hit on the trainer. 

@Leslie Knight I feel you girl. I have the same problem as you, and the only solution I have is to take 5 minute breaks every 50 minutes. Get out, stretch, pee, eat, drink coffee, and repeat. I think since we are not focusing on balance, shifting, cars, etc, our mind goes straight to the butt pain that we probably do feel on race day, but ignore because our frontal cortex is juggling a million other things.

Leslie Knight

I've gotten off to rest my butt and pee and I feel like a loser!  I need to do a long one today because it's cold and raining. I'll try that guilt free now that it comes "recommended"- it must be ok!

Paul Hough

I'm at about 3:15 w 15 mins to go.  Thx to help from the spouse I haven't been off the bike once.  Go Air Force!

Jeff Kane

4 hour trainer ride done, should have been 5 but I slept 9.5 hours. A great recovery option!

Leslie Knight

Awesome, @Jeff! 
I popped in Fight Club for my 2:00 workout and took a 5 min break at an hour as @Doug suggested. What a world of difference mentally and physically! Took another at 1:58 when I discovered Fight Club is 2:25... bahahhaaaa!!  Great ride and I forgot how good that movie is because I forgot how it went. Haha- I'm a cheap date!! 
Go Air Force! 

Dave Tallo

@Jeff Kane - mixed feelings on the RR on a trainer.  I like the idea that it a very controlled environment, but what concerns me is the disconnect from the purpose of the successive RRs ... these aren't as much about training rides as labs and information gathering, to ultimately inform the execution of the race.  So, in that spirit, I think there's much more value doing these outside than a trainer: it's a different riding experience, and give give much more simulation of race daty (and intorduce more kinks and problems to solve) than plugging in and riding.  

Virginia Edmonds

Since this post refers to RR, can I ask if it is okay to do a race rehearsal at the beginning of the week, say a Monday?

Al Truscott

Virginia Edmonds said:

Since this post refers to RR, can I ask if it is okay to do a race rehearsal at the beginning of the week, say a Monday?

There are two RR's. One, six weeks before the race, there should be no worries at all about doing it on a Monday, as long as you recognize the need to recover the day after, and the need to alter the week before - i.e., what will you do on the Sat & Sun before the RR?

The second RR in EN has varied over the years between 3 weeks + 1 day before the race and 2 weeks + 1 day before the race. Myself, I have done at at various times within that window, with no issues. But considering that IM FL is on a Saturday, Nov 4, I would think a Monday RR #2 should be done on Oct 16 - the 23rd is too close to race day for  full-fledged RR with a one hour swim, 6 hour bike and one hour run. The same caveat about needing to re-structure the days before and after applies. A query to the Coach's thread could help that dilemma.