Yesterday I spent 3 hours on the indoor trainer. The outside weather was ideal: 70's, sunny, little wind, very little traffic. So why did I train indoors?
Ever since we moved to the `mountains' I've found it `annoying' that I'd encounter descents that just go on forever. There is a course that rises at 5-7% for 5 miles but thereafter it is a full 17 mile descent into the rock desert. Another nearby course has a 9 mile continuous descent.
On these descents my heart rate drops into the 70's. As I'm descending I'm constantly harumphing about the wasted time, the lost opportunity to do something other than steer and deal with crosswinds.
Of course, when there are downs there are always ups. And that is almost persuasive.
An irony has occurred in that I now find myself mixing some intense indoor work with the almost limitless variety and challenge of riding outdoors.
Before we moved to the mountains I lived in the middle of gridlocked Chicago. Even if the weather was great I'd have to spend an hour riding the bike through the city before I got to open road. Or, I'd pack the bike onto my pickup and drive 45 minutes one way to hit the wonderful farm roads.
I spent hours and hours on the CompuTrainer when I lived in Chicago.
Training is not `going for a bike ride.' There is a plan to it. And training sessions are an integrated sequence of related activities that build strength, endurance and mental resilience.
Yesterday's 3 hour indoor workout was a 12 on a 1-10 scale in terms of intensity and quality. As most serious cyclists can testify a good indoor workout is about 2 - 3 times as taxing as an outdoor workout. One hour indoors can equate to 2 -3 hours of outdoor work.
No downhills. No traffic congestion. No road impediments. The following link to yesterday's indoor workout illustrates how one can really focus on the training task at hand: 3 Hours on the LeMond Revolution Indoor Trainer
The 24 hour time trial coming up is on flat terrain where I won't have the `luxury' of natural breaks afforded by downhill sections of my local mountainous terrain. Except for bike handling skills afforded by roads and wind the indoor trainer `keeps the pressure on.' The Garmin data above demonstrates how I interspersed increasing wattage demands with 5 minute `rests.' Not possible in the mountains. The intent is to test and build my capacity for uninterrupted, continuous effort / watts.
In a few minutes I'll be on the indoor trainer again. This time will be for 5 hours. Much lower intensity level. However, I'll also be able to experiment with a few ideas associated with hydration and carrying liquid fuel. Another advantage of not being out on the road.
And then, tomorrow, a long outdoor training session.
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