Indoor Training Survival Guide
As Europe locks-down for winter, you may, like me, be training indoors more often.
Hopefully, my 'indoor training survival guide' can help you recapture (or at least maintain) some sense of sanity over the uncertain winter ahead.
Why write this guide? Because riding indoors is the dullest thing in the world - unless your sessions have structure and purpose; this transforms indoor training into a physical and mental challenge and will build your fitness to new levels.
Here is my Strava fitness graph to prove its effectiveness. (June and August also show how sometimes you have to get knocked down to come back stronger.)
My turbo trainer has been a godsend this year, to say the least…
Getting Set Up
When the first lockdown was announced I ran straight to my local bike shop, Sigma Sports.
While the rest of the UK was buying toilet roll, I was dragging home my Wahoo kickr Core and getting set up on Zwift.
To get the best out of indoor training, you need a heart rate monitor and a device that measures power (smart trainer, crank, pedal, or hub-based power meter).
Power meters have become far more accessible and affordable than ten years ago, meaning we can train like the elite.
You’ll also need a sweat mat and a large fan, seriously… (I use a 20inch floor fan and a yoga mat that I picked up on Amazon.) Overheating is a real issue with indoor training. You will perform MUCH better if you maintain a bearable core temperature.
(Scroll down to my training sessions below if you know all of this.)
“I don’t have a power meter. They may be more affordable to some - but they are still super expensive. Can I still do structured training sessions?” - Yes, you can still perform structured training sessions with just a heart rate monitor. I did for years, but it’s not as effective, accurate or as insightful as power.
Why? Because heart rate has too many variables. HR can be affected by fatigue, poor sleep, stress, glycogen, hydration, temperature, caffeine (my favourite HR ‘un-stabiliser’), or even music.
Seriously, put on ‘Immigrant Song’ - (Led Zeppelin) and watch your HR rise.
Equally, listen to ‘Avalon’ - (Sigur Rós) and watch your HR drop.
HR is unreliable. It takes over a minute to catch up with your effort - meaning there will be a delay in the reading in front of you.
Power is constant and true (when calibrated correctly). You are the variable.
As you get stronger, you can measure your progress through consistent FTP testing.
I highly recommend the virtual world of Zwift. It’s a great training platform that blurs the lines between ‘Watopia’ and reality. You can follow structured training programs or build your own, chase your mates and join race leagues.
With the majority of the indoor cycling community using Zwift, it’s a great way to stay connected with others.
Do an FTP Test
As you’ll know, cycling is complex… There are so many ways to improve, such as aerodynamics, reducing rolling resistance, improving nutrition & hydration, mechanics, biomechanics, etc. But I believe focusing on training and ‘human performance’ is the best way to make real and meaningful progress.
‘Functional Threshold Power’ testing is a great way to start your training journey. Yes, FTP tests are hard, but who said cycling was easy?
FTP is expressed in ‘watts per kilo’ (w/pk) – the power produced divided by the rider’s weight. Remember to weigh yourself before the test if you’d like to focus on w/pk - vs out and out power.
*I recognise that some people struggle with weight issues, eating disorders or disordered eating. So please, only focus on w/pk if you are comfortable with weighing yourself. If you are avoiding scales, it’s okay to focus on improving your power output.
For more information or if you need support about this issue, please watch this interview between Molly Weaver (ex-pro cyclist), myself, and Francis Cade (filmmaker):
The benefit of increasing your w/pk in simple terms? The higher your power to weight ratio, the faster you’ll become (especially on a climb). Imagine a car full of people driving up a steep hill? It would go a lot faster without passengers.
It’s much healthier to focus on building power (rather than losing weight) to improve your power to weight ratio.
“Fuel and train, don’t diet and exercise.”
Building a lean and strong body will become a side effect of training, rather than the objective.
Once you have your complete your FTP Test - Zwift will tailor structured training sessions to your current fitness level.
Without testing, you could be overworking or even worse, underworking.
“What is an FTP Test?” The standard FTP test starts off with a long easy warmup, a few ramps, and a 5-minute effort to get the legs pumping. After that, it's time to give it your all - and go as hard as you can for 20 solid minutes. Pace yourself and try to go as hard as you can sustain for the entire 20 minutes - you will be scored on the final 20-minute segment.” - Zwift
Don’t be scared of the result. This isn’t about comparing yourself to when you were ‘a bit fitter’, comparing yourself against your friends, or even worse, comparing yourself to the professionals.
This is your starting point - where you are today. Now you can set a goal and slowly grow that number as you become fitter, stronger and faster.
Progress is a great feeling; it keeps you motivated.
Get Fit(er)
Now your FTP test is out the way, you can begin training. 🙌
Based on your FTP result, you will now have your ‘Training Zones’ (I use Dr Coggans method):
Zone 1 (Active Recovery)
<55% FTP Power
<68% Avg FTP Heart Rate - if you don’t have a power meter.)
Purpose: Promotes recovery by increasing blood flow to muscles and flushing out waste.
Zone 2 (Endurance)
56-75% FTP Power
69-83% Avg FTP Heart Rate
Purpose: Improves the ability to use oxygen and metabolise fat.
Zone 3 (Tempo)
76-90% FTP Power
84-94% Max Heart Rate
Purpose: Improves carbohydrate metabolism and sustainable effort.
Zone 4 (Lactate Threshold)
91-105% FTP Power
95-105% Avg FTP Heart Rate
Purpose: Improves carbohydrate metabolism, builds lactate threshold.
Zone 5 (VO2 Max)
106-120% FTP Power
>106% Avg FTP Heart Rate
Purpose: Builds VO2max. Good for time trialling.
Zone 6 (Anaerobic Capacity)
121-150% FTP Power
N/A Avg FTP Heart Rate
Purpose: Increases maximum muscle power and develops the cardiovascular system, VO2max, threshold, sprinting, climbing.
To get started with structured training, I recommend some ‘sweet spot’ work. This will help build your head and legs and get fit enough for the tough/fun sessions ahead.
Sweet spot = 88-94% of your FTP power (75-85% of your maximum heart rate)
“I went well off a good amount of sweet spot. It got me fit enough to absorb and adapt to higher intensity sessions.”
Wise words from a true breakaway artist. Thanks, Stevo.
SST had the same effect on my friend Jeremy in North Carolina:
“Did sweet spot training during April and May consistently and got my highest ftp, highest bump in short amount of time, and was able to improve ability to suffer through harder workouts.”
Making Progress
You’ll make a lot of progress in a short space of time. Enjoy it.
As you train consistently, that FTP number will rise - and so will your confidence and motivation. Hold on to this feeling and keep challenging yourself.
Don’t get stuck riding the same sessions over and over. Keep your body guessing and try different sessions that focus on different training loads: Intervals, sweet spot, VO2 max, recovery, cadence drills, FTP efforts, time trialling, etc.
There will come a point where your progress begins to slow. Don’t give up, consistency is more important than ever to break through ‘the plateau’.
*Consistently stepping out of your comfort zone, not consistently doing the same thing over and over again.
Try My Training Sessions
Download the full collection:
• Here’s a guide on how to import/share custom workouts on Zwift .
• Don’t have Zwift? No problem, see the below graph and written program, or convert the file for your chosen training platform using this tool:
*DISCLAIMER
I take NO responsibility for:
New PB’s, QOM’s/KOM’s or increasing your FTP. That’s down to your hard work and commitment.
How great your legs look in lycra (keep the shaved, they’ll look even better).
Personal injury (you know your body, try these sessions at your own risk).
Endurance
Gareth’s Efficient Endurance
If you’re new to structures sessions, I’d start with ‘Gareth’s Efficient Endurance’. It’s under an hour long and will build enough fitness to progress to harder training zones.
Gareth’s Sweet Spot
In the words of Stevo Cummings: “I went well off a good amount of sweet spot.” Same here, Stevo. Sweet Spot has improved my climbing, sustainable power and tenacity. I ride ‘Gareth’s Sweet Spot’ or Zwift’s ‘SST Medium’ at least once a week.
Gareth’s FTP Hill Reps
To improve your FTP, it helps to spend time at your FTP… You’ll adapt to the effort and it will become ‘the new normal’ - that means it’s time to up your numbers. ‘Gareth’s FTP Hill Reps’ will acquaint your legs with riding at 100% of your FTP, while keeping it interesting by changing leg speeds.
Gareth’s 3x15 FTP Blocks
Is my hill reps session too easy? Okay, try ‘Gareth’s 3x15 FTP Blocks’. You’re welcome.
Intervals
Sick of endurance? Yeah, I prefer intervals too.
Gareth’s Chain Gang (Short)
I wanted to replicate the feeling of riding with my clubmates into a headwind. The result is a brutal warm-up, followed by ‘turns on the front’ at a high cadence, and recovery while you suck the wheels ‘on the back’.
Gareth’s Chain Gang (Long)
Here’s a longer version which includes the sociable (yet firm) ride home from the cafe.
Gareth’s Classics Training
This one has a bit of everything, just like a spring classic (minus the teeth shattering cobbled sectors).
Dean Downing’s VO2 MAX with Sprint
You cannot beat the experience of an ex-pro-rider-turned-coach. My good friend (and hero):
“Very rarely in a bunch race finish do you sprint from Z2 power. The speed and power ramp up over the last 3km.
This session is aimed at trying to replicate that power which gets harder and faster towards the line…and then you have to sprint off the back of it…”
Now it’s time to get to work. Set some goals and enjoy the challenge.
In a world of chaos, it’s good to have something to focus on and control.
Gareth.
Thanks for the ‘pain cave’ photographs, Rich Maciver. Take a look at his project below: