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Indoor training to complement outdoor spins

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  • 04-05-2021 2:34pm
    #1
    MangleBadger
    Registered Users Posts: 512 ✭✭✭


    So over lockdown/winter I bought a turbo trainer and for a while I mostly gave up on outdoor spins. I signed up to a plan with The Sufferfest. While I didn't get round to the 2nd FTP test at the end I definitely felt it benefitted my cycling when I got back outdoors.
    Now that there is no lockdown limit and weather is better I am back cycling outdoors. I want to improve my performance but at the same time I enjoy my outdoor spins and not have them structured either in endurance/recovery easy spins or set timed intervals. If I want to go hard up a hill I want that freedom.

    So my question is... If I was to say cycle 5/6 times a week, with a mix of indoors and outdoors what indoor sessions would best help improve my performance? A mix of structured intervals and recovery rides indoors and free spins outside?


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    #2
    Macy0161
    Registered Users Posts: 9,310 ✭✭✭Macy0161


    I don't use Sufferfest, and I generally don't get out during the week. But from the TrainerRoad forums, a lot in your position do their "Low Volume" plans, which are 3 structured workouts a week and try to hit them.

    I generally only get out at the weekend as things stand, so I do mid volume, and then swap the "moderate" weekend workout for the unstructured workout.

    The children are another year older, so I hope to get back to club racing. I'm waiting to see when that is confirmed before deciding what to do. Well obviously it'll be swapping the race for a hard workout, but it's more the mix of morning (when I train) with the single evening race that I'll have to figure out.


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    #3
    Whyner
    Registered Users Posts: 1,688 ✭✭✭Whyner


    With a power meter indoors you should train using power zones. Each session should primarily target 1 zone. What software do you intend you use?

    You can do intervals outdoors also, just fnd a training loop with some hills and drags, monitor your time on the segments

    Recovery rides are training rides. If you want to recover, lie on a couch


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    #4
    Dow99
    Registered Users Posts: 275 ✭✭Dow99


    The consensuses is that sweetspot training (between 84% to 97% of your FTP or 75-85% of maximum heart rate ) gives you the best bang for your buck. If you have a direct drive smart trainer switch it to ERG mode and you'll be bang on what effort you need to put out...


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    #5
    MangleBadger
    Registered Users Posts: 512 ✭✭✭MangleBadger


    Macy0161 wrote: »
    I don't use Sufferfest, and I generally don't get out during the week. But from the TrainerRoad forums, a lot in your position do their "Low Volume" plans, which are 3 structured workouts a week and try to hit them.

    I generally only get out at the weekend as things stand, so I do mid volume, and then swap the "moderate" weekend workout for the unstructured workout.

    The children are another year older, so I hope to get back to club racing. I'm waiting to see when that is confirmed before deciding what to do. Well obviously it'll be swapping the race for a hard workout, but it's more the mix of morning (when I train) with the single evening race that I'll have to figure out.

    This probably sounds like what I am looking for. I only chose Sufferfest as a friend used it, and I thought I wanted something a bit more interactive. But I found myself turning off the videos and watching something else instead. So TR might be a good option


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