What does your winter look like? Anything like this?
I know a lot of people who continue to ride and run outside during the winter months. I actually enjoy running at 34-40 degrees with dry ground—I have appropriate clothing for that and it is refreshing without freezing my alveoli. But biking is a different story. Increased speed makes the cold air feel bitter against any exposed skin. And there is a lot of loose dirt, leaves and salt on the road that make riding treacherous.
Winter has always been a rough time for training or simply staying active. The short days and cold weather decrease motivation and ability to fit in a workout…especially if you prefer being outdoors. We have weights in the basement and are able to stream YouTube workouts. But sometimes it is more difficult to walk down the stairs and get started than it is to complete the workout. I also battle “stinkin thinkin” that whispers, oh so persistently, that what I am doing isn’t making any difference at all.
So, what are the options? Of course, there are the bad options—do nothing, make excuses, etc. You could be brave and head outside. Or, put the bike on a trainer (feet on a treadmill) and “ride on”. I don’t have a treadmill, so winter training is on the bike. Last winter was my first experience with indoor biking as we prepared for my last half marathon (nursing a sore foot) and looking forward to our GAPCO trip. I was very surprised at how much biking helped me stay conditioned for running.
JB has ridden inside for as long as I have known him and before. He has used rollers (they are scary) and stationary trainers. A couple years ago, he won a Wahoo Kickr Core smart trainer (https://www.wahoofitness.com) that has changed indoor training. Basically, the back wheel of the bike is removed. The back cassette (gearing) is part of the trainer and adjusts the resistance the rider feels throughout the workout. It works in conjunction with platforms such as Zwift (https://www.zwift.com) to enhance your workout by giving a real-feel experience and a community of riders from around the world without leaving your basement.
This is our set up. Right now, JB has his road bike on the trainer. He uses his computer and/or phone to run Zwift and streams it to the TV so I can watch it also. Somehow, all this links up with Strava (
https://www.strava.com)…and, you know, if it isn’t on Strava, it didn’t happen.
My set up is a fluid trainer (Cyclops) that works with my back tire and gearing but is not “smart”. In order for me to experience changes in elevation, I have to use pace and gearing. Today, I was riding with a YouTube channel I found,
https://youtube.com/@virtualrunningvideo?si=7mNky4YCJ2NYdpgo, that provides running and riding videos in New Zealand. Currently, there are more running videos so I chose one of those. Like Zwift, the video indicates the degree climb or descent. This is how I simulate the terrain:
Warm up/cool down on middle ring front and 5 on back
Flat +\-2 is large ring on front, 6 on back
-2 (downhill) moves to 5 on back
+2 or more (uphill) moves to 7 on back
Two difficulties with today’s ride—First, because the video was running, the sound was feet on gravel. If you know me, you understand the problem I have with noises like pen clicking and chewing. Running feet noise has been added to that list. I turned on Christmas music to drown out the feet noise. Second, there was a portion of trail that hit +14…a steep climb. I had no more gears and my pace was maxed. In order to mimic the effort, I sang louder (Felix Navidad all the way up the hill).
I think we are working on adjusting the setup so I can put my new bike on and break it in. I will let you know how that goes!! Until then, RIDE ON!!
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