Indoor Training, Heat Adaptation, and Cadence: Insights from Cycling Coaches for Winter Training
As winter settles across many regions, cyclists face the annual challenge of building fitness while dealing with adverse weather conditions. In a recent coach’s call, the EVOQ.BIKE crew shared their perspectives on indoor training, heat adaptation protocols, and cadence training.
Hopefully these insights offer valuable guidance for cyclists at all levels looking to optimize their winter training.
Mastering the Mental Game of Indoor Training
There was an overwhelming consensus among coaches: the challenge of indoor training is predominantly mental rather than physical.
Owen Cole emphasized that success on the indoor trainer begins with mental preparation the night before. "If you're thinking about it as ‘This is what I've got to do the next day’, you can knock out five hours on the trainer," he explained. "But if you're wavering between indoor and outdoor options, the session is likely to be much more challenging."
Be fully committed to the indoor session! Don’t think of it as a back up to a normal outdoor ride.
This perspective challenges the common belief that indoor training is inherently more physically demanding. Landry Bobo and Josh Noggle agreed that people who struggle with indoor training typically don't do it frequently enough to adapt. The key, they suggest, is consistency and proper preparation.
Practical Strategies for Indoor Success
The coaches shared several practical strategies to make indoor training more effective:
Progressive Entertainment: Landry recommends starting the first hour with just Zwift and no additional entertainment. This approach helps riders enter a flow state and makes the remaining hours more manageable. After the first hour, riders can introduce music, podcasts, or other entertainment as needed.
Environment Setup: Having a dedicated setup with proper ventilation and visual distractions can significantly impact the training experience. For myself, I noted that having a TV and a window view helped make sessions more bearable, providing both entertainment and a connection to the outside world.
Platform Selection: The coaches strongly endorsed using platforms like Zwift over basic trainer setups. The gamification and virtual world elements provide a more engaging experience and can help maintain motivation during longer sessions.
Session Continuity: One crucial tip emphasized by all coaches was the importance of avoiding breaks during indoor sessions. Once you stop, getting back on the bike becomes significantly more challenging. If breaks are necessary, they should be kept as brief as possible.
Heat Training: A New Frontier in Performance Enhancement
There’s an emerging trend in cycling training: heat adaptation protocols. This was discussed in depth in the current podcast with Alex Kirsch.
Owen shared his current approach, which involves 30-minute post-ride sessions in elevated temperature conditions. Owen puts on a lot of warm weather clothing and rides with no ventilation. TAKE CAUTION AND ONLY DO THIS SUPERVISED
His method is particularly interesting as it integrates heat training into existing workout schedules rather than adding it as supplementary training. So if he has a 4 hour ride planned, he might ride for 3H and do the last hour inside on the trainer.
Recent research discussed by the coaches revealed some fascinating findings:
Athletes training with additional clothing showed greater improvements than those in sauna-like conditions
Tests demonstrated potential improvements of 15-25 watts in 20-minute time trial power
The benefits appear to transfer to both hot and temperate conditions
Practical Implementation
Owen's approach offers a practical template for cyclists interested in heat training:
Conduct sessions immediately after regular training rides
Maintain high Zone 2 effort levels
Count the heat training as part of total training load, not additional volume
Avoid scheduling sessions on recovery days
Start with 30-minute sessions and adjust based on adaptation
While the potential benefits are significant, the coaches noted that many athletes express interest but struggle with commitment due to the discomfort involved. This mirrors the challenges seen with indoor training – the mental barrier often proves more significant than the physical demands.
Returning To Training From Injury
While some have heard, I've been off the bike for 6 weeks due to an accident with a car with major damage done to my right leg and hip. While I can’t say much more than that right now due to legal reasons, one thought I’ve had is how to use indoor heat training to my advantage in return to training.
If I heat train a bit on those early sessions where the watts are going to be 100-150W to start, adding some heat training will ramp up the cardiovascular system a bit quicker. Sure, there won’t be any monumental physical changes taking place, but I miss seeing 120-130 bpm in my life, and this will be a great way to “feel like I’m training” even though it will just be the beginning of rehabilitation protocol!
Cadence Training: Finding the Sweet Spot
There was an interesting case study presented by Josh regarding an athlete transitioning from powerlifting to cycling. This athlete struggled to maintain cadences above 85 RPM, highlighting the challenges of motor unit adaptation in cycling.
New Perspectives on Optimal Cadence
Recent Italian research discussed during the session suggests there might not be a universal "optimal" cadence. The studies indicate that while higher cadences result in less muscular fatigue, they may be less aerobically efficient. Conversely, lower cadences increase muscular stress but might offer better aerobic efficiency.
However, the coaches emphasized that while individual preferences are important, cyclists should develop the ability to ride comfortably at various cadences. This adaptability becomes crucial in different racing and training scenarios:
High-speed descents
Group riding situations
Time trials and specific race scenarios
Practical Cadence Training Approaches
For athletes struggling with higher cadences, the coaches suggested several approaches:
Progressive Intervals: Start with short duration high-cadence efforts (30-60 seconds) and gradually increase duration
Power-Based Training: Incorporate higher power targets during cadence work, as some athletes find it easier to maintain higher cadences with more resistance
ERG Mode Training: Use smart trainer ERG mode for consistent power output while focusing on cadence
Mixed Cadence Workouts: Incorporate various cadence targets within the same session to develop adaptability
Conclusion
The insights shared by these coaches highlight the interconnected nature of physical and mental aspects in cycling training. Whether dealing with indoor training, heat adaptation, or cadence development, success often comes down to consistent practice and proper mental preparation. As winter training begins, cyclists can use these strategies to maintain and even improve their fitness, setting themselves up for success in the coming season.
The key takeaway is that while new training methods and protocols continue to emerge, the fundamental principles remain constant: consistency, progressive adaptation, and mental preparation are crucial for success in any training program. By implementing these coaches' insights and adapting them to individual circumstances, cyclists can make the most of their winter training and emerge stronger for the upcoming season.
About Brendan Housler
