Fitness Trainers Keep Miles Clean, Productive

 There’s a robbery epidemic out there and cyclists are the target. The thievery happens at

traffic lights and stop signs. Riders are being robbed on downhill runs and downwind stretches.

Larceny is even going on in the back of pelotons where speeds are fast, and life is easy.

But these robbers don’t want money. They’re going after your fitness, and when you’re a

bike rider, that’s even more valuable than the dollar.

Part of the joy of cycling comes with those fun miles, riding the wind home, screaming

down hills and joking with friends while waiting for the light to turn green. But those are the

times when our power numbers drop, our heart rates slow, and our training intensity falls.

To be honest, there’s no crime in having fun, but if you’re trying to get stronger and

faster, empty miles can stand in the way.

That’s why we are seeing more and more people retreating to their dens and garages to

supplement their cycling with trainer time, pounding out clean miles where heart rate, power and

training intensity are under complete control.

As we get into cooler temperatures, there’s no better time to start our winter trainer

regimen to carry us through the cold months and to ensure we emerge fit and ready when races

and other cycling events resume next spring.

Fitness is the product of habit, and October is the time to start the transition from

outdoors to indoors. Give yourself some momentum going into November so you’re less likely

to be distracted by Thanksgiving, Christmas, and New Year’s festivities.

Great results can come from as little as one hour on a trainer, but the key to success is

consistency, and routine is the best way to ensure you and your bike are together at your

appointed times at least three days a week. Establish a workout space where you can set up your

trainer and bring in fans to keep you cool. Before starting, go through a mental check list of

things you’ll need, such as water bottles, gloves, electronic devices and music or some other

diversion to keep your mind occupied. After your ride, you’ll need to refuel, so try to have

something ready to eat and drink as soon as you’re finished.

Some riders look forward to being on their trainers, while most of us can think of more

enjoyable ways to spend an hour. Regardless, attitude and commitment always pay off, so don’t

give yourself a choice. Make a standing appointment, then don’t think about it anymore.

There are few things better to keep you motivated than a goal, so go into this trainer

season with an objective in mind. How strong do you want to be next spring? What events do

you want to be ready for?

Answer those questions, then chart a path to your objective. There is plenty of

information out there, including YouTube videos with a variety of trainer programs to work

from. Some are better than others, but even a bad program is better than no program at all. Just

try not to overthink what you’re doing. If you’re not confident in your ability to designing a

training regimen, look for an experienced rider, racer or coach who can guide you. And

remember, be patient because gains can come slowly, but if you’re watching, they are easy to

see. So, keep your eyes open to the progress you’re making, and be on the lookout for the

fitness robbers that may be holding you back.

Chad Shanks and his wife, Sarah, are co-owners of Neighborhood Bicycle Shop in Norman. Chad is a national-class bike racer, cycling coach, and a lifelong professional in the bicycle industry.