Training indoor's while you should be outside.

Hi there,

So it's March 18th already. In Holland where I live it's theoretically winter, but basically it should not freeze 10 degrees Celcius like it does now.

Today I cancelled a trip to the south of Holland, Limburg, where the terrain is hilly, and training against some steep and longer climbs can be done. It's also to prepare for the things to come, which is the Amstel Gold Race (AGR) next month and Alpe d'HuZes in June (more on that in a future post). The AGR is a cycling event of roughly 150 km through the hills of Limburg, and celebrates the race that's been held for pro's the next day.
For middle aged men in lycra like me, this is the perfect setting to go on a weekend trip with friends who own bikes as well and try to finish the ride.

Anyways, the weather prevents us to train outside, let alone go to Limburg, which is about 200km from where I live. So new plans. I own a Wahoo KICKR for indoor training , which is ideal for situations like this. I can start an app like Trainerroad or Rouvy to do a defined training or simulate a climb.

I really love Rouvy, which brings in very accurate movies of climbs and routes. While you cycle, the movie plays, like you actually are riding the route that's been shown to you. The profile of the ride is transferred to the KICKR by bluetooth, and soon enough during an activity you almost forget that you're cycling in your living room (hehe I'm that kind of nuttcase, I know :-)).

Trainerroad is very different to Rouvy, and has pre-made activities based on your power threshold that you need to test first. This Threshold called FTP. and once you know it, the activities are very effective for building up your form. You can set up a schedule of a few weeks or months, to bring you to the level needed for the goal of the year.
Getting your FTP is easier said then done. The so called FTP test requires you to do one set of 20 minutes all out. During this test it feel like everything in your body blows up. The power value obtained is the average power of that 20 minutes less 5%, and theoretically the FTP is the power value you should be able to hold for an hour.
But like I said, you will have to die and reincarnate basically to get the number.

So.

Later this afternoon, I'm going to ride an activity on Trainnerroad named "Juneau -1". It's an 2 hour effort with a lot of work in the so called Sweet Spot power zone. It can be compared to an outdoor endurance ride of 3 to 4 hours, so really efficient. However on a Sunday in your living room, it can be very boring. I hope I will made it, it will wrap up my week of training, which was okayish. Wish me luck, tomorrow a resting day!