{"id":415,"date":"2020-11-20T17:24:57","date_gmt":"2020-11-20T22:24:57","guid":{"rendered":"http:\/\/bscmultisport.com\/blog\/?p=415"},"modified":"2020-11-22T16:59:43","modified_gmt":"2020-11-22T21:59:43","slug":"5-keys-to-successful-indoor-trainer-use-this-winter","status":"publish","type":"post","link":"http:\/\/bscmultisport.com\/blog\/2020\/11\/20\/5-keys-to-successful-indoor-trainer-use-this-winter\/","title":{"rendered":"5 Keys to Successful Indoor Trainer Use this Winter"},"content":{"rendered":"

\"IndoorI know that as the weather turns each year at the end of a season, I always put off the setup of my indoor trainer until the very last minute.\u00a0 I guess in a way, it is my attempt to have no excuses for one last outdoor ride no matter how cold or dark the day might be.\u00a0 Before I am forced to return to my basement and climb aboard my stationary steed with iPad and flat screen TV ready to take me away from the real world, I realize that a little preparation and check of my equipment might make that first indoor session just a little easier to complete.\u00a0 And of course, a chance to ensure I have everything I need in place and ready to grab to make my indoor riding more enjoyable or at least bearable for the next few months.<\/p>\n

Let’s review a few things that might help to improve your indoor trainer setup and get you rolling this winter.<\/p>\n

    \n
  1. \n
      \n
    1. Your bike trainer and setup: let’s take some time to check the bike you are using and the trainer it’s connected to.<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n

      – Have you checked the chain and gears and cleaned the drivetrain to make sure it’s nice and smooth when shifting gears? Any sensors on the bike that need a battery check?<\/p>\n

      – Is the trainer clean and lubed and in working order? For regular mag or wind trainers, make sure the tires are inflated with a pump nearby to refill every couple of days.<\/p>\n

      – For a smart trainer, do you have the power cord and does the unit need any firmware updates prior to the first ride? Check connections to the software or app you will be using to ensure the Bluetooth\/ANT+ signals are working.<\/p>\n

      – Perform a check around the trainer space and tidy up any left over food wrappers, water bottles, charging cables and dirty socks or towels.\u00a0 Do you have your bike computer charged and mounted on the bike. Does the power meter on the bike need a battery replaced or a charge to ensure you get accurate power numbers?<\/p>\n

      – Do you have all of the other equipment ready such as a fan, a side table, and iPad or computer if you are planning to run apps such as Sufferfest, Trainer Road or Zwift? Make sure you have all of your power cords to keep devices working and ready to go.<\/p>\n

        \n
      1. \n
          \n
        1. Check bike condition and personal fit to the bike.\u00a0 Has your fitness or flexibility changed this year that would require a tweak to your seat height or handlebar reach? Comfort is key for indoor riding!<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n

          – Check your riding shoes and cleats. Do the bolts need a quick tighten?<\/p>\n

          – Check the pedals on your\u00a0bike to make sure they are tight and secure.\u00a0Oh and while you are at it, give all the bolts on your bike a once-over to tighten and ensure everything is in place and secure prior to that first ride. Grab a few tools and a torque wrench and have them handy in case you need to make any adjustments these next few months as things can get loose from all those intervals!<\/p>\n

            \n
          1. \n
              \n
            1. Music and content ready to go. Set up your playlists and smart apps so you can quickly initiate that next workout. Are your headphones nearby and charged?\u00a0 Does the app on your iPad or PC need an update?\u00a0 This is the chance to have your computer and tablet equipment ready and in place so you can literally\u00a0hit a button and ride. Oh and have that\u00a0remote control handy to call up Netflix at a moments notice!<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n
                \n
              1. \n
                  \n
                1. Let’s review access to nutrition and hydration for a minute. Do you have a plan for how you will access fluid and nutrition while riding?\u00a0 Have a side table in place with towels close by for sweat control?\u00a0 Make it as easy as possible to endure your time on your trainer and have what you need available to prevent unnecessary interruptions.\u00a0 I like to have a basket close to my setup where I keep a stash of clean towels and some power bars and gels. Makes it easy to grab what I need and hop onto the bike and go!<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n
                    \n
                  1. \n
                      \n
                    1. Ok, now for some creative ways that can help make your pain cave more enjoyable:<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n