Indoor or Outdoor Training? Which one is better for me

In this blog entry we will seek to understand the possibilities that each of these environments offers us from its advantages and disadvantages

Indoor training VS Outdoor training

Advantages, disadvantages, and aspects to consider.

In this blog entry we will seek to understand the possibilities that each of these environments offers us from its advantages and disadvantages. <br><br>We will learn how to get the most out of each. We will start by describing the main advantages of each of the environments.
<strong>Outdoor</strong> (road, tracks and velodromes)

Terrain variability (proprioception)

Increased efficiency on different terrains (biomechanics)

Improvement of technical capabilities (descent, traversing curves, energy saving following trails)

Adaptability (to climate and humidity)

Natural thermoregulation (wind)

Entertainment (social and landscape component)

<strong> Smart trainer</strong>

Efficiency (use of reduced times)

Ideal frente a circunstancias climáticas adversas

Ideal against locative difficulties (roads in poor condition, traffic, and insecurity)

Easy to control intensity and execution in ERG mode

Ideal for beginners to practice basic technical concepts

Facility for the correction of biomechanical flaws like healing

Save the Earth for future Generations.

To take advantage of each environment we will have to consider the following.

For outdoor training:

<ol> <li>Continuity: Avoid long stops in the middle of the training, ideally these stops should never exceed 10 minutes.</li><br> <li>The selection of the terrain: If we have extensive intervals for the day, it will be ideal to choose a constant terrain, in which we can effectively carry out the workout. While in aerobic resistance training, we can select an undulating terrain, with the help of the gears ensure the permanence in the zones below the lactate threshold, but above zone 1 (active rest).</li><br> <li>Effective pedaling: Refers to the amount of time in which there is a significant stimulus at a physiological level during the workout. For which we must subtract from the total time trained the amount of time we spent descending without pedaling. This could be considered as technical training but not physiological stimuli. As well we must subtract the time spent behind a group without pedaling with enough intensity to overcome zone 1. So, we must replace the time wasted and adjust for the desired stimulus.</li><br> <li>Nutritional components: With the aim of reducing interruptions during training and being able to develop the appropriate intensity during it, it’s of vital importance to carry out the programming of carbohydrates, liquids, and salts to be consumed within the training session. Plan and prepare them from home, if the ride is too long, plan a strategic stop to refuel in a short period of time.</li><br> <li>Special attention to mechanical circumstances: Taking care of the bike will not only allow us to enjoy the ride even more by having a lubricated chain and working gears. This will reduce the risk of having an accident.</li><br> <li>Cycling computer and sensors battery: Connected and well calibrated, this will allow us to control the intensity and volume of training. In addition to being able to collect valid information for later analysis by the coach.</li><br> </ol>Considering all the above mentioned for outdoor training, let’s talk about those details and considerations that we must have when carrying out our indoor training.

For the indoor training you must consider the following:

<ol> <li>Workout in a cool and ventilated place: Have ventilation or refrigeration devices to prevent the body from being subdue to high temperatures and dehydrating faster. In addition, it’s important to avoid the accumulation of CO2 in the environment which could cause a decrease in the performance.</li><br> <li>Calibration of the simulator and sensors: This will be essential to guarantee that the intensity controlled by the simulator is the target intensity and not overestimate or underestimate it. Remember that in most equipment’s it is ideal to calibrate after 10 minutes of being active.</li><br> <li>Hydration: Due to the lack of wind and the fact that the training is completely constant, it will be necessary to increase the hydration rate by 25% compared to that consumed in outdoor training.</li><br> <li>Safety of third parties (pets and kids): Being in a fixed place where our relatives and pets normally reside, it will be of special importance to ensure that they are not in contact with the devices. Fingers and tails must stay away from the chain, sprockets or any mobile component of the bike which could trigger a tragedy.</li><br> <li>Avoid having multiple devices with Bluetooth in the indoor room: These may interfere with data collection, generating multiple zeros in the recordings.</li><br> </ol> Finally, we want to leave a small section about myths and their truths about training in these environments.<br><br>

Save the Earth for future Generations.

<strong>Myth:</strong> More watts are produced while riding outdoors than in indoor training! <br><br><strong>Truth:</strong> It will depend on the measurement device you have in each and the adaptation you have to the different environments. It will be ideal have different training zones for each environment. <br><br><strong>Myth:</strong> You should not do long endurance rides in the indoor trainer. <br><br><strong>Truth:</strong> Of course, you can do a long ride in the indoor trainer if you take the appropriate care with ventilation, temperature, and hydration. <br><br><strong>Myth:</strong> It is better to carry out a workout in the indoor training than outdoor training. <br><br><strong>Truth:</strong> For beginners who still find it difficult to regulate the intensity or use the gears appropriately to accommodate the intensity according to the terrain. For those who already master these skills, outdoor training can be as precise as indoor training and provide other technical factors which enrich the competitive capacity. <br><br><strong>Myth:</strong> Only the highest-end indoor trainers are effective. <br><br><strong>Truth:</strong> Any indoor trainer which controls the intensity has an accuracy greater than 97%, even rollers can be used to perform subthreshold or agility workouts while adding a technical stimulus. <br><br><strong>Myth:</strong> The more you sweat in the indoor trainer the better. <br><br><strong>Truth:</strong> Sweating does not linearly express the load of the exercise; it is a thermoregulation mechanism so if the room is well ventilated and acclimatized you will not sweat as much but the training will be of equal or better quality.<br><br>Por Pablo Pulido<br>Director metodológico Threshold experts sas.

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