Indoor Rider

RACE DAY VIDEOS – Coming Soon

admin — Tue, 17 Aug 2010 19:53:57 +0000

This summer IndoorRider is filming a few races and will have them available for downloading to our members. This will be a great way to include a fun time trial or a steady state workout indoors, while feeling like you are outside in the heart of the race.

Happy Riding!

SESSIONS 23, 24, & 25 NOW AVAILABLE

admin — Thu, 03 Jun 2010 18:26:37 +0000

Downloads

ANTIOXIDANT DEBATE

admin — Sat, 08 May 2010 23:48:59 +0000

A low antioxidant intake may harm athletes…

Many endurance athletes are probably aware of the antioxidant debate that’s currently raging in sport science circles. In a nutshell, there is some confusion over whether athletes require antioxidant supplements (vitamins C and E, the carotenoids and selenium) to help protect them from the increased damage to cells that inevitably occurs when the body has to process large amounts of oxygen – ie during vigorous exercise.

Some studies have indicated that antioxidant supplementation can indeed afford protection, while others have found not only that they offer no protection but that high levels of certain antioxidants can actually increase oxidative damage and even impair performance! A new study has examined this issue from a completely different perspective by looking at what happens to athletes when they switch from a healthy, antioxidant-rich diet to a more processed antioxidant-poor diet.

Seventeen trained athletes underwent two identical exercise tests (a period of submaximal exercise followed by exercise to exhaustion) under two different conditions:

One while consuming their normal healthy diet, which was analysed by the researchers and found (as expected) to be rich in naturally occurring antioxidants;
another after two weeks on a low-antioxidant diet, containing only about a third of the antioxidants present in their normal diet.

The researchers concluded that, while there appeared to be no reason to recommend antioxidant supplements to athletes participating in acute high intensity exercise while consuming naturally antioxidant-rich diets, supplementation might be beneficial for those consuming low-antioxidant diets for prolonged periods of time.

Med Sci Sports Exerc 2005; 37(1): 63-71

Andrew Hamilton

One while consuming their normal healthy diet, which was analysed by the researchers and found (as expected) to be rich in naturally occurring antioxidants;
another after two weeks on a low-antioxidant diet, containing only about a third of the antioxidants present in their normal diet.

After each test, blood samples were taken to see how the diets affected the efficiency of the athletes’ antioxidant defence systems and the amount of circulating isoprostane (a biochemical marker produced in the body as a result of oxidative damage). The researchers found that on the low antioxidant diet isoprostane concentrations were 38% higher after submaximal exercise, 45% higher after exhaustive exercise and 31% higher one hour post-exercise than they were on the high antioxidant diet. Furthermore, although exercise time to exhaustion was not affected by the diets, the athletes’ rate of perceived exertion was increased on the low antioxidant diet at all exercise intensities. Although measurements of athletes’ antioxidant defense capacities on the two diets weren’t significantly different, they tended to be lower on the low-antioxidant diet.The researchers concluded that, while there appeared to be no reason to recommend antioxidant supplements to athletes participating in acute high intensity exercise while consuming naturally antioxidant-rich diets, supplementation might be beneficial for those consuming low-antioxidant diets for prolonged periods of time.
Med Sci Sports Exerc 2005; 37(1): 63-71
Andrew Hamilton

“This year, make the road to success a little less bumpy!”

Richard Pady - Creator and Coach of Indoor Rider

DON’T GET LEFT BEHIND

admin — Sat, 08 May 2010 23:50:11 +0000

Q. I am an avid cyclist and this is my first full season of training. I’ve been doing your videos all winter but what should I do now that the sun is out and the temperature is warmer outside? Also with traffic how do I keep up with the speed and power interval work? JM

A. There are a couple of reasons I’d consider not doing all out workouts outside this summer.

If you are serious about results this season I’d suggest using the videos and the control of your trainer once a week for you shorter, but more focused rides. You will be able to keep progressing right to your “A” race without interruption.
The second is safety. No matter how much you try to “stay safe”, the road conditions and the traffic offer particular challenges especially when doing quality work like intervals.

“This year, make the road to success a little less bumpy!”

Richard Pady - Creator and Coach of Indoor Rider

SECRETS TO TRAINING

admin — Sat, 08 May 2010 23:39:25 +0000

Indoor Rider secret one – discipline

Ensure the majority of your weekly training time is spent in zones 1 and 2, even during the height of your season. It takes time to build and maintain fitness. It should feel easy doing so.

Indoor Rider secret two – focus

You must do interval training with a clear objective, no more than 20-30% of weekly volume. Look to progress over a 6 to 12 week period up to an important goal event.

Indoor Rider secret three – monitor

You must have a way to assess your fitness, indoor testing is a great way to get data. Retest every 4 to 8 weeks depending on your phase of training.

“This year, make the road to success a little less bumpy!”

Richard Pady - Creator and Coach of Indoor Rider

CALCULATE YOUR FLUID INTAKE

admin — Sat, 08 May 2010 23:41:14 +0000

As a guide you should drink just enough to ensure that you lose no more than about 1-3% of pre-race weight. This can be achieved the following way:

You should record your naked body weight immediately before and after a number of training sessions, along with details of distance/duration, clothing and weather conditions;
Add drink taken during the session to weight loss, ideally working in kilograms and litres, since 1kg of weight is roughly equivalent to 1L of fluid;
After a few weeks you and your coach should begin to see some patterns emerging and will be able to calculate sweat rate per hour. This may be as little as 200-300ml or as much as 2-3L, depending on your physiology, exercise intensity, clothing and conditions;
Once you know your sweat loss rates applicable to particular conditions, you can plan your drinking strategy for any given event.

“This year, make the road to success a little less bumpy!”

Richard Pady - Creator and Coach of Indoor Rider

SIMON WHITFIELD WORKOUT AVAILABLE

admin — Thu, 21 Jan 2010 16:21:43 +0000

Simon Whitfield takes you for a ride in beautiful Maui on his fancy new handlebar mounted camera, riding along with Kyle Jones, Andrew Russell, and Austin Horn.
Now you can join the group of elite riders for a fun and effective workout!

Not only is Simon one of the worlds best triathletes, turns out he has a knack for video editing too.

Simon’s workouts are exclusive to silver memberships only.

SIMON WHITFIELD TEAMS UP WITH INDOOR RIDER

admin — Thu, 29 Oct 2009 03:08:29 +0000

Workout with Olympic Gold and Silver medalist Simon Whitfield. Simon’s videos will be available to members with an annual (Silver) subscription only.

We will let you know when the first video is available.

Happy Riding!

Whitfield – Maui

admin — Fri, 22 Jan 2010 13:40:13 +0000

Happy Riding!

iPod / QuickTime – 650mb

Test Ride

admin — Wed, 24 Dec 2008 14:39:48 +0000

During this test we are going to establish your current level of fitness and set your target heart rate and/or power training zones. To create your zones we need to find your Lactate Threshold.

What is the Lactate Threshold?
The lactate threshold (LT) is the point during high intensity exercise where lactic acid accumulates in the blood stream faster than the body can metabolize it. It is at this point where your body will primarily use the the anaerobic system to produce energy. It is also commonly referred to as the anaerobic threshold (AT). Read more about the LT. Read about measuring lactate in a lab test here.

Requirements

Make sure you have 36-48 hours of little, to no exercise before doing the test as fatigue may skew your results.
Make sure you eat your last meal at least 2 hours before the test.
A heart rate monitor with a lap function to capture your average heart rate for the final 20 minutes of the test.
A power measuring device to calculate your average power for the 30 minutes of the test. (Optional)

Instructions

Follow the instructions on the video for the 30-Minute Time Trial.
Once you start the test work up to the your peak, sustained intensity over the first 10 minutes. Richard will help you do to this in the video.
The goal of this test is to exercise for 30 minutes at the highest effort you can sustain. You will monitor your heart rate/power throughout the test.
Your average heart rate/power during the final 20 minutes will correspond to your LT. This figure is your estimated heart rate/power at your lactate threshold.
Enter your average hear rate into the hr calc or your average power wattage into the power calc to create your training zones.

  Windows Media - Low Res – 302mb
  Windows Media - High Res – 849mb
  iPod / QuickTime – 282mb