Quarantined
So, Italy is in total lockdown and cyclists and triathletes have been told not to train outdoors and stay at home apart from essential travel and food shopping until 3rd April.  At the moment I don’t use a smart trainer (this may change!) and when I train indoors I use a traditional indoor trainer. For me to train indoors I have to be focused and know exactly what I want out of the session before I start, this I think is important especially for people who are new to indoor training.  

Training
My own training up until now has been a bit up and down of late so 3-4 weeks of quality indoor training isn’t such a bad thing.  As Ric has said in a previous post staying healthy is the most important aspect and regular exercise, even it is lower in intensity will help not only maintain your fitness but also morale!

My main goal will be to do at least 45-60 mins daily. Around 6-7 hours a week on a trainer and no free pedal strokes is not easy, so I will do a mix of our training sessions and take a rest day or recovery day only when required.   I will include shorter 5-10 min TTI’s (threshold) and also 3-4 min API’s (Aerobic power) at some stage within a Z2 session.   

Key points

-Be consistent! My number one rule when training either outdoors or indoors.

-Use a fan! Always! : )

-Know what kind of session you aim to do before starting, visualize it.  Sometimes the legs don’t respond and you have to change the session but plan ahead.  

-Aim to finish the session strongly.  Go too hard on a trainer at the start and you will probably jump off! 

-In this period you have the opportunity to do daily sessions, so probably it’s best not to replicate a 2-3 hour outdoor ride on the first day! You might not want to train again! 

-Take it day by day and only think and focus on the next session, don’t think too far ahead.

-Really dial in your diet.  Eat quality foods and exercise portion control.

If you’re stuck for ideas on how to train while being self-isolated, then give Coach Ric or Coach Neil a shout for ideas.