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It’s Spring Time And I Haven’t Done Enough Indoor Training, What Should I Do?

Ask a Pro — Diane Stibbard

Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Diane Stibbard - two-time dualthlete of the year
 

Question: “It’s spring and I haven’t done enough indoor training, what should I do when I get outside?”

Answer: Spring is here and everyone is anxious to get off trainers, out of the gym and onto the roads. However, those of you who haven’t spent enough time riding indoors may need to ratchet back your expectations of the first few weeks of outdoor riding. As I have mentioned in previous articles, there is a difference between indoor time and outdoor time. The rule of thumb is an indoor trainer ride of 60 minutes equates to approximately 75 – 80 minutes of riding time outside. This is because there is no coasting on a trainer. Once you stop pedalling the bike stops moving, whereas outside we can stop pedalling and coast. To appropriately determine how much outdoor cycling to start with you need to look at how much “indoor time” you’ve done. Here is a schedule to help you determine how long you should consider riding in the first month of the spring season.

INDOOR RIDE TIME:
3x Week @ 60 minutes

Do the following: Outside
Week one: 3 rides @ 75 minutes
Week two: 1 ride @ 1:45 minutes, 2 rides @ 90 minutes, 1 spin ride @ 30 – 45min
Week three: 1 ride @ 2 hours, 2 rides @ 90 minutes, 1 recovery spin [email protected] 30 – 45min
Week four: 1 ride @ 2 hours and 3 rides @ 90 minutes, 1 recovery spin ride @ 30 min

INDOOR RIDE TIME:
2x week @ 60 minutes
1 x week @ 90 minutes

Do the following: Outside
Week one: 1 ride @ 2hrs, 2 rides @ 75 minutes
Week two: 1 ride @ 2hrs, 2 rides @ 90 minutes, 1 recovery spin ride @ 30 – 45 min
Week three: 1 ride @ 2hrs and 15min, 1 ride @ 1:45min, 1 recovery spin ride @ 30 – 45 min
Week four: 1 ride @ 2hr and 15 min, 2 rides @ 90 min, 1 recovery spin ride @ 45 min

INDOOR RIDE TIME:
1 x week @ 2 hrs
3x week @ 60 minutes

Do the following: Outside
Week one: 1 ride @ 2 hrs and 15 min, 3 rides @ 75min
Week two: 1 ride @2 hrs and 30 min, 3 rides @ 90 min, 1 recovery spin ride @ 45 min
Week three: 1 ride @ 2 hrs and 45 min, 3 rides @ 1:45min, 1 recovery spin ride @ 45 min
Week four: 1 ride @ 2hrs and 45 min, 3 rides @ 90 min, and 1 recovery spin ride @ 45 min

The above suggested schedule does not indicate intensity or workout formats. However, if you have been doing some form of higher intensity interval training or anaerobic threshold training, feel free to adopt the same types of workouts outside on one of the shorter ride days, and keep the longer riding day to develop some muscular and aerobic endurance with a low to moderate intensity level. The above schedule is a guideline to help you figure out how much outdoor riding to do based on what you have been doing indoors. It is not a “workout based schedule”.

Now get out there, and have a good start to the 2016 riding season.

Training for a two-day cycling eventDiane provides training programs for recreational and competitive cyclists, duathletes and triathletes, including nutritional counseling and personal training. Does your company need a fitness consultant? Get in touch with Diane to discuss fitness seminars for corporations

You want personal training but don’t live near Diane? No problem. Diane does email and telephone consultations. To learn more, visit Diane’s website or contact her at
LinkedIn.

Check out Diane’s e-programs: Keeping Fit in the Off-Season and Training For a Two-Day Charity Event For the Time-Starved Cyclist.


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