Video: Using an indoor trainer to improve your cycle training

For many professional riders, the winter months are used to lay down the foundation for a successful racing season. You can do the same by working out on an indoor trainer.

In this video, former pro rider Andrew Randell talks about how to use a trainer effectively and how to avoid pitfalls that can hamper your performance when it really counts. Andrew says he intentionally limits how much time he spends on his trainer. This discipline ensures that his body and mind gets time to recover and his motivation isn’t sapped before the cycling season even begins. Andrew says a common mistake is going too hard for too long in the winter months.

Another rule he follows is varying his workouts. Andrew suggests adding in some intensity work and doing drills to improve your pedalling efficiency. He says using rollers also improves bike handling skills and engages the core, which helps riders to become stronger and more powerful.

One thing to keep in mind is that your workouts on a trainer will deliver better results if you know your training zones. A coach or a cycle-training facility can help you to figure out your levels. It’s good to have a benchmark so you know how much you should be training and at what intensity.

We want to hear what kinds of workouts you do on your trainer in the winter. Post a note on our Facebook page. Also, if you have any questions, drop Andrew a line at arcoaching@gmail.com.