Now that cold weather is coming, the smart trainer has emerged as a great training tool for cyclists. Thanks to Bkool, you can enjoy a great cycling experience with the most realistic cycling simulator on the planet. But how can you get the most out of training on the smart trainer?
Indoor training is not every cyclist’s best friend, but it has become an efficient and effective way to “get your homework done.” If done correctly, it can not only be fun, but just a few sessions a week will be enough to give you huge leaps in performance. So, here are a few tips.
We all have days when it’s hard to get on the bike even when a friend is waiting for us, so you can imagine how hard it can be to climb on the trainer when all that awaits us is pure suffering (or worse yet, boredom). Having a plan and being aware of the importance of sticking to it is the best inoculation against inertia.
Seek the help of a coach to program your schedule. Having specific sessions planned with defined goals (short sets, recovery, tempo) is key to strengthening your commitment to training.
Otherwise, you may not take advantage of the time on the trainer, or you might just end up skipping the session altogether.
The importance if interval training
Interval training is one of the best tools for maximizing your training. Leave the long, boring rides for the weekends – it’s a challenge to endure two or three hours on the trainer. However, for specific workouts, such as interval training, there’s nothing like a smart trainer.
The ideal option for staying engaged and making the most of your time is a well-structured session of no longer than 60 minutes – specifically one designed to test power and heart rate with a few intervals.
Take care of your nutrition
Don’t think that because you’re facing a shorter indoor session, your nutrition is not important. Hydration and nutrition are just as important as in any other training session.
Make sure you’re well hydrated before each workout. Fill your glycogen stores with carbohydrate-rich foods in your pre-workout meals, and avoid anything that you know may cause digestive discomfort.
Once you’ve started your training, you should take on a minimum of 40-60 grams of carbohydrates per hour. Take advantage of the fact that you’re at home, and opt for natural foods that provide energy for your sessions: bananas, nuts or homemade bars can be good options.
During indoor cycling sessions, it is very easy for your body to overheat and become dehydrated, due to the absence of natural air flow..
That’s why it’s important to try to keep your body temperature down. Keep a towel handy and place a fan next to you. Drink liquids frequently, preferably in small, repeated gulps.
Don’t give in to monotony
Don’t let your trainer sessions become predictable and boring. There are many ways to approach workouts: you can do longer endurance sessions or shorter interval sessions: the possibilities are endless in terms of intensity and duration.
In addition, Bkool offers you the possibility to compete against other cyclists; a great option to have fun testing your fitness.