The first step is to connect your Garmin Connect or Wahoo account using Ride Sync so that your workouts can be sent from TrainerRoad to your head unit. All you have to do is stick to the plan, inside or out, and you’ll get faster. In those scenarios, we created workouts specifically around the context of riding outside that would still fulfill the original need of the workout, but you don’t need to worry about any of that. We want to make sure those adaptations still occur, but some of those interval formats are too difficult to follow outside.
For example, one workout may target an increase in muscular endurance with longer, more sustained work at a lower intensity, while another workout may target an increase in repeatability by having you do short, high-intensity repeats with time between efforts being equally short and at threshold. Every workout in our training plans aims to bring about specific adaptations for an athlete in appropriate ways. We accomplished this through a lot of research and testing. Every workout in our workout library has an outside-optimized version.
The length of the climb was fine, but when I hit the end of the first interval, I was in the middle of a set of blind switchbacks…no way I could turn around.Īll that said, I think it’s totally worth the effort if you can find a quiet road with terrain that matches your interval type. I tried doing vo2 max intervals on a 5 minute climb. You also need to consider your turn-around spots. To clarify a bit, if you try to do 20 minute intervals on a 10 minute climb… You’re gonna have a bad day. I mentioned earlier that it’s tricky to find the right terrain for your intervals. Between that and the almost-certain hypoxia brought on by repeated high-watt efforts, you probably won’t be as aware as you usually are. As I mentioned, hitting power targets over long intervals requires a huge amount of focus. Which brings me to my next point…if you’re going to train outside…PLEASE FIND QUIET ROADS. Holding 300 watts on a 9% incline is one thing, but then when that incline suddenly flattens out? Holding that same 300 watts feels very very different. You can’t trust your legs to tell you you’re pushing hard enough.
Even on rollers, once you’re at your target power, you just need to keep a constant cadence. The trainer will adjust the resistance (if it’s working correctly) based on your cadence to ensure you’re putting out the right power. Spinning on a trainer in ERG mode can be really mindless. This change in inertia/gradient definitely makes holding your power steady more difficult…but oddly, I think it makes it easier to focus. The undulating terrain means putting out the same power feels different on a 9% incline as opposed to flat, or a 3% decline. Outside intervals are a little harder than inside because the terrain is variable…but that’s exactly what you experience when you race. It turns out, Henry Coe State Park is pretty excellent for intervals in the 8-15 minute range. The trick is finding terrain that suits your interval type. It’s a lot easier to stay motivated when I’m outside riding on the roads I love, surrounded by nature. SO…when TrainerRoad introduced outside workouts synced to your head unit, I thought I’d give it a try. Don’t you need to do the dishes? Wait, don’t you have a meeting? You’ve worked hard enough. not done yet…keep pushing”, I often get those nasty thoughts: “Why are you doing this? You don’t need to do this. Yes, I’ve got goals, and I want to win races…but man, when I’m pushing a ton of watts, sweat is pouring off of me, and there’s a little blue line in front of me telling me “nope. It’s hard to stay motivated to push yourself, especially when you’re sitting on an indoor trainer staring at a wall.
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