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The time for excuses is over. Too cold, too wet, too dark? That was once upon a time. Today it's always the season - if you have a Smarttrainer at home. What used to be the weather is now more likely to be smoking graphics cards, wobbly WLAN and other stumbling blocks of electrical and entertainment technology, which diminish the fun of cycling when stationary, but cannot prevent it.
It can be a bigger challenge to utilise all the technology for targeted training. Take Zwift, for example: the currently most frequented virtual cycling world is built in such a way that you are constantly incentivised to push harder than you would of your own free will. And not just in virtual races, but in any activity. The constant display of rankings and the distances between those in front and behind fuels the competitive spirit - scoring is always on the agenda. This makes it difficult to stay cool and work specifically in the desired training area. The training sessions integrated into the various platforms are also often very intensive.
Some programmes seem more like entertainment programmes where something has to happen all the time rather than carefully composed, goal-oriented workouts. However, the potential benefit of interval training - training precisely in the desired area - falls by the wayside if the content is mixed together in a colourful way and training zones are mixed up - as in the Zwift unit "Mishmash", for example. It is supposed to be interval training, but takes the principle ad absurdum by aimlessly stringing together intervals of different intensities. On the one hand, this lacks the focus to actually improve in one area. On the other hand, permanent training stress increases the risk of burning out. Because if you're always going full throttle, you may be taking two steps at once on the fitness ladder, but it won't take you very far. After a meteoric rise, there is the threat of an even faster fall; at best, a performance plateau can be reached.
Tension and relaxation
So if you don't just use your bike for fun now and then, but ride indoors a lot, you need a Masterplanto achieve your personal goal. Of course, this can be very different: For example, someone who sees indoor races as the highlight of the season will have to behave differently to someone whose seasonal goals lie on the road in spring or summer. Because one thing is clear: it is not possible to always be in top form all year round. Good training thrives on alternating between tension and recovery. This applies to both short and long periods of time, i.e. from a daily plan to an annual plan - or even a four-year plan at Olympic level. If you want to be fit all the time, you will fall short of your potential. In order to get the most out of yourself, you have to sharpen up your form in waves towards day X - this is called periodisation. The effect has not only been proven in elite sport, but also with Strava data from tens of thousands of users. This shows that those who periodised their training and did not always train the same way achieved better top performances in absolute terms than those who tried to be fit all the time.
Periodisation that tailors the training content more and more specifically to the planned competition as the competition approaches has proven to be effective. The further away the competition is, the less specific the training should be - this means laying the foundations in endurance, strength and speed. Indoor training can also be used for this - but you shouldn't go "full throttle" all the time.
3 plans with 3 goals
Firstly, identify your goal: what do you want to achieve with indoor training?
1. fun
Indoor training offers great opportunities to stay active regardless of the weather. But how can you make the most of this variety? A guide to effective winter training. >> click here for the training plan
2. preparation for the season
You want to achieve the best possible performance on the road in the next cycling season. What role can indoor training play? And which forms of training are advisable? >> click here for the training plan
3rd E-Race as the highlight of the season
Do you want to race successfully indoors over the winter? Then you need to be prepared for this type of competition. We'll show you what's important. >> Click here for the training plan
The training plans are each designed for four weeks, but can be repeated as required. Good luck!
