Indoor ironman training
February 26th, 2010 by Aleksandar
I have decided to do an ironman in April. This requires that I get in solid shape during the winter months.
Since I live in Copenhagen training outside is not always the smart choice. This winter has been brutal and I have not been outside on my bike since November.
I also do many of my runs inside, and I even swim inside in the pool 
But does this mean that I cannot get in good shape and ready for an ironman?
Personally I think training in nice weather is one of the best things in the world and it’s easy to feel that the body preforms better when it’s not minus 10 degrees Celcius outside but it is possible to give yourself a great fitness even if you are limited to training inside.
All you need is to be a bit smart and have some good music.
Swimming during the winter is easy. The weather in the pool is always the same here and there really is no excuse for not swimming like you would had you been in nice weather.
Cycling inside.
Cycling is a bit different. I don’t go to spinning classes but use a hometrainer. I set it up and ride it hard.
As with other parts of my training I have begun using the feedback I get from training to plan the training to come instead of just training what I wished I could do. I do several test to get feedback on how my training is going.
On the bike I use a 20-30 min time trial to see how my fitness is progressing and on the run I use 3 km tests. I don’t train to get better on these tests but I know I must improve them in order to be on track – if that makes sense!
I make sure my training is geared towards my goals in the season but I also work on what I have found to be my weakness.
In the past I would just do plenty of hours and hope that would get me where I wanted.
I don’t have the time to do this anymore and I don’t want to do it either – one could say I am becoming comfortable, which is a choice I made.
This would normally mean that I should not be improving as much but the things is I have never been better in training since making the decision. Isn’t that ironic?
Back to cycling inside. I found that the trainer is both fun (yes I know most think it’s boring) and I have found that doing it 3 times a week gives good progress without leaving me feeling burnt. I also have no problems with doing 3 hour sessions inside.
I think there is no way around weeks of hard training with big volume. In the past I tried to train over 20 hours a week and it just did one thing..made me tired. Now I am training 12-15 hours a week and am feeling good and most important – I am improving.
I use watts to monitor my fitness on the bike. I really find it motivating to get the feedback and so see how time efficient the training is.
Running.
The run is a bit different. Running on a treadmill is just boring but I find that the workload is about the same as outside if you run at a small incline on the treadmill – about 0.5 percent, but again treadmills vary in models and how they are set up.
The most important thing about training inside is the mindset. If you tell yourself it’s boring and focus on the things you cannot get in your training inside then you are going to be bored.
Instead focus on the good things.
- Always hot and humid.
- You can always get a nice cup of coffee within minutes.
- Great music.
- The chance to get back at your neighbors – given you live in an apartment. Just really loud music and remember to yell and scream during the workout.
Putting the fitness to the test.
It’s easy to get caught up in how great training can go inside but it’s remember to remind yourself that you are not training for and ironman inside and that you shouldn’t quit your job before you have seen how the fitness you have build inside carries out onto the road in the real world.
But one things is for sure – improving fitness begins with training, weather it’s inside or outside you have to make the most of it.
