Tip #1 Air It Out
Inflate your tires.
Even when riding indoors on the trainer, check tire pressure and air weekly.
Tip #2 Go Bald
Slick tires provide more friction between the tire and roller providing you with a better-quality, quieter ride.
Tip #3 Data, Data, Data
Get a rear mount computer and log you workout difficulty, distance, time, power and speed.
Tip #4 Set Goals
Use the ride data collected to establish goals and track progress to complete these goals.
Tip #5 Buy A Coach
The Spinervals training DVDs and VHS tapes will guarantee a quality workout with a proper warm-up, exercise and cool down. While these workouts are not easy, you will finish the indoor season as a faster, more powerful cyclist.
Tip #6 Spin Up
It's easy to bog down on a trainer. Keep your cadence above 85. Your knees will thank you later.
Tip #7 Round Out
Push AND pull. Occasionally practice applying even pressure throughout your pedal stroke. The habit will stick and make you more efficient.
Tip #8 Get A Plan
Create a workout schedule that works for you. The Cyclist's Training Bible is a favorite guide among cyclists. Or hire a personal trainer to create one. Visit Spivervals.com to get started.
Tip #9 Tweak Your Form
Video tape yourself from the side and analyze your position. Experiment with what feels comfortable and what is "correct" according to experts.
Tip #10 Stretch
stretch, stretch, stretch
Tip #11 Crush Boredom
Keep focused by using a training video. Get several for daily variety.
Tip #12 Wipe What You Sweat
Wiping your bike down after each workout keeps rust at bay.
Tip #13 Right. Left.
Trainers are perfect for single leg pedaling to fine tune your form.
Tip #14 From RPM To BPM.
Strap on a heart rate monitor and learn to train in your zones.
Tip #15 Drink Up
Just like out on the road, hydrate early and often. The more water you drink, the better you feel.
Tip #16 Pump Iron To Pump Legs
Focus on legs, back, and presses. Move from low weight/high reps to high weight/low reps.
Tip #17 Build A Base
Before starting an intense training program, have a base of at least 500 miles of easy rides.
Tip #18 Ride. Rest.
Take at least one day of rest per week. Spin easy for a few minutes or stay off the bike all together.
Tip #19 Plan Your Peak
In training for a single day event, adjust your schedule so that you are rested and at your strongest.
Tip #20 Be Flexible
Design a flexible workout plan. Rigid programs are bound to fail.
Tip #21 Easy Means Easy
For interval training, active rest periods should lower you heart rate 60-65% of your max.
Tip #22 Team Up
Meet other riders at a gym or a house. Bring bikes. Bring trainers. Let the group ride begin.
Tip #23 Go Long
Try to get a longer ride in at least once a week to build base.
Tip #24 Catch A Breeze
To stay comfortable on your trainer, turn on a fan or 2. Or 4.
Tip #25 Sop It Up
Keep a towel handy. Without a headwind to dry your sweat, you drip.
Tip #26 Know Thy Workout
Just like on the open road, having a game plan results in a better workout.
Tip #27 Think Cleats
Clipless pedals offer better foot and body position and are more efficient from foot to pedal.
Tip #28 Adjust Accordingly
Training on a different bike than you do on the road? Keep it adjusted the same for an easy transition.