The Little Things
December 4, 2012

After the fun I had doing my first sprint triathlon last summer, I’m determined to do another one (hopefully an Olympic) in the summer of 2013. Because I don’t live in a place where it’s practical to bike for the next 4-5 months, I need to find another alternative. The gym I belong to has a number of stationary bikes, and while it is certainly not anywhere close to as enjoyable as road biking is, it’s a viable option. Since my triathlon at the end of August, I’ve only been on a road bike once: the day before Thanksgiving. I had three months of only training on the stationary bike, so when I hit the road I was especially nervous, especially because the route I bike ends with a hill with a 100 foot change in elevation. That hill has always been tough, and even before my tri I had to struggle up that hill.

When I hit the road on Thanksgiving, I was a little nervous how the hill would go, especially because I hadn’t done it in about 4 months. I was happy that I zipped up it with not too much problem at all. Clearly, despite training on a stationary bike, I was still developing strength and endurance! I was really happy to see that, and great news for all of us training for triathlons or other bike races next spring and summer!

This is what I do:

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I do this sports hill interval workout that’s a KILLER. Every 1.5 or 2 minutes I climb a hill for 1.5 to 2 minutes, then go flat for the same length of time. These intervals are a killer, and I’m definitely shaking when I’m done with the workout. Over the last few months I’ve wondered how it would work, but I have to say that it’s been great! I’m guessing that this type of cross training also helped me set my 22 minute PR in my last half marathon!

Stationary bikes have lots of different types of workouts, but this is the one that I’ve found that I enjoy the most. I guess the whole point of this post is just to say don’t fear the stationary bikes. They can be a great benefit to your fitness level throughout the winter, and can be a great type of cross training for all you runners out there!

Now it’s your turn to share! If you train for triathlons, how do you keep up your training in the winter? What’s your favorite way to modify “outdoor activities” when the weather isn’t nice? 

Disclaimer: I am not a certified trainer or a doctor, and this post is not meant to take the place of either. This post is meant to simply share another option for working out that has worked well for me! Please talk to your doctor before beginning a new fitness regimen. 

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4 responses to “Bike Training In The Winter”

  1. Carrie says:
    December 4, 2012 at 7:13 am

    So glad you tweeted the link to this post, Caroline! I started doing sprint triathlons this summer too, and I’m totally hooked! I hope to make the jump to Olympic-distance events in 2013 as well. In terms of training, here’s what I’ve been doing. I have a membership to a gym that has a pool, so I’ve been swimming and drill 3-4 days per week. I also got a bike trainer as an early Christmas present, so I’ve been riding 3-4 days each week. (This off-season, I’m focusing on my swim and bike.) In terms of running, I’m simply logging time right now and maintaining my base, which equates to 2-3 days a week. I’m also strength training three days a week. Good luck with your training!

  2. Jenna says:
    December 4, 2012 at 8:31 am

    I dont train for triathalons but I love my stationary bike!!! it’s my best friend in winter! Have a great day!! Spa <3

  3. All Seasons Cyclist says:
    December 5, 2012 at 12:59 am

    OK, I don’t do triathlons, but I do ride outside all year. Riding inside makes me feel like a hamster running on a wheel in his cage. There is no such thing as bad weather, just bad clothing.

    • Caroline says:
      December 5, 2012 at 8:01 pm

      I definitely can feel like a hamster at times, and it’s much harder to go long distances indoors. It’s great that you have a place and feel safe enough to bike outside all winter! That’s great:)