Training 2020 – another winter of training

I wrote a blog post about training this past March, just before all hell broke loose. A lot has happened in the world since way back in March, a mere 8 months ago. As you know I have put my trip on hold until next year, which means another winter of training.

My training will be pretty much the same as last year, with the addition of spin classes. My bike is already hooked up to the trainer but can easily be removed if necessary. Soon I will be adding strength training.

Spin classes with TJfit

The problem with spin classes

If there’s one thing I do not like, it’s spin classes. The uncomfortable bikes, the loud music, somebody yelling at you to push harder when you’re already giving it your all. That’s not fun in my opinion.

A solution

About a year ago my friend Veera told Paul and me about the spin class that she attends, through TJfit. Veera said it wasn’t like that at all at TJfit, so Paul and I thought we would give it a go. Veera was right, it was much different from what I thought. The workout was intense but not an “in your face” kind of intensity. The music wasn’t crazy loud, and while we were spinning on this particular night, Tracy, the instructor and owner of TJfit, showed a presentation of the 6 toughest climbs in the world. It was quite interesting and took my mind off how sore my butt was. So 2 out of 3 ain’t bad, because I still didn’t care for the bike.

A better solution

As with many things during this pandemic, the spin classes are now virtual. This means I’m able to spin at home, so I can spin on my own bike and smart trainer. So I signed up for two times a week. We use Zwift (an on-line cycling program which I already use with my trainer) which provides the routes and Zoom (an on-line video program) so we can watch each other suffer. It really is a great setup, and Tracy is a fantastic trainer.

Another great thing about TJfit is that Tracy, who is also an avid cyclist, works on cycling technique, like softening your shoulders and elbows on climbs, and pedaling up as well as pedaling down. Yup, this is the spin class for me. It’s been about 3 or 4 weeks now and it’s going very well.

Setup

The setup in my basement is pretty simple. I have my bike on a smart trainer and a table for my Microsoft Surface, water and snacks (for energy). I also wear a heart rate monitor and have a heavy duty fan, which is a must.

Bike

As mentioned before, I am able to train in my basement on my own bike. My bike has been fitted to me and my saddle conforms to my bottom so it is very comfortable. This takes the bike out of the equation regarding spin classes.

One thing I have noticed these past few weeks is that when I’m riding on my trainer I’m actually on the bike longer than if I’m riding outside for the same amount of time, or distance. Meaning, when I’m riding for an hour in the basement on my trainer, I’m actually on my bike for an hour. If I’m riding for an hour outside running errands, I would be getting little breaks at intersections, or running into the shops I intended to visit.

The same holds true when Paul and I are on our longer trips, such as our Gran Fondos. I don’t think we are ever on the bike for more than an hour at a stretch. Within that hour we stop to take pictures of Canadian flags on beaver lodges, discuss how we got so lost and how we get back on track, or stop for a beer.

So I need to listen to my body while I am on my trainer and take breaks when my body is telling me to. For instance I am currently taking a 5 minute break now from a 60km ride on Zwift to write this passage in my blog.

Smart Trainer

My trainer is the Wahoo Kickr Snap. It’s a smart trainer which means it can receive signals from my phone or my computer on when to increase resistance to simulate going up hills or decrease resistance for downhill.

One downside of the bike on a trainer is rigid and has no side to side sway, so it’s not as comfortable as it is freewheeling down the street. So again, I have to listen to my body to determine when it’s time to take a break, except for spin class…there are no breaks in spin class (just in case Tracy reads this).

Zwift

To recap, Zwift is an on-line cycling program which simulates cycling routes around the world, as well as a make-believe world called Watopia. All together I believe there are over 70 routes, and 5 of those routes are perfect for me to practice the climbs I will encounter in the Canadian Rockies. These 5 routes are long and steep, so I will be making good use of those over the winter.

I like Zwift, but it’s not the most user friendly software so there is a bit of a learning curve. It has a lot of users, called Zwifters, from all over the world. I was on one day last week and at the time that I was Zwifting, there were more than 11,000 other Zwifters riding. For you runners, Zwift is also for running.

Virtual trip across Canada

Due to the pandemic many things are going virtual. Companies are using Zoom to conduct on-line meetings, my wife was using Google Meets to conduct her classes on-line last school year, and families are visiting each other over Facetime and Skype as opposed to face to face. So last week I started a virtual bike ride across Canada.

With the kms I am putting on my trainer and while I’m still cycling outside, I am tracking my distances and plotting them on a map of Canada. This map will follow the planned route of my actual journey, and will show the start and stopping points of my daily rides to show progression across the country. It will also show icons which you can click to show points of interest such as things I might see along the way, where I plan to stop along my actual route when I make my journey, etc. I think it will be fun to do this over the winter, and hopefully will be motivating as well.

There is a new page on my website dedicated to this Virtual Trip Across Canada. It’s a work in progress so you might see different views if you check from time to time. Currently I am just southeast of Vernon BC.

Be well everyone and safe ride,

Bill