This is me on my magenetic trainer some time 2013
With this, I eventually got myself a Wahoo Kickr, which is a smart trainer that can electronically lock you into a specific target wattage. It can also mimic elevation terrain of real live courses, but I think we will leave that part of the story for a later blog. I've been confident I can bring my cycling training a notch higher with these specific types of training.
Currently, I have been working out using an app called Trainer Road on my Kickr. Trainer Road provides me with a structured program that lasts for 28 weeks going from base --> build --> specialty. This ensure I get to have a solid foundation of fitness before getting on race specific type of workouts one phase at a time.
Results for the first 6 weeks of training have given me a 9.5% increase in my FTP and also led me to shed 3lbs, this too gave me an extra bump on my power to weight ratio.
A typical workout on Trainer Road working on VO2 max intervals
As mentioned earlier, this is one of the beauties of indoor cycling. You are able to properly measure changes in a controlled environment and thus you see where improvements can happen, or where weaknesses can be found. Unlike when you ride outdoors, variables such as heat, wind, traffic, elevation and alike can create changes in the results of a workout even though you ride the same course each time. A truly equal comparisons can't be made from one workout to another.
A few cycling studios are applying the training methodology in the Philippines and it will be quite interesting for anyone to give it a try.
Don't get me wrong though, I love riding outdoors too! But for all other more structured and specific workouts, you will always find me indoors for these.