(whooshing)

Tasty little 90 minutes on Zwift.

(whooshing)

To take away that movement and the shake and the rattle.

(whooshing)

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Woo, good morning, trainiacs.

Just a tasty little 90 minutes on Zwift.

That was good.

That was really good.

So trainiacs, I don't know if you're aware,

but you are dealing with a self-proclaimed

bike trainer setup expert.

You live in Winnipeg up in Canada,

you spend a lot of time on the trainer.

I'm on my third here, starting with something that I got

off a buy and sell website for about $100.

Now slightly more sophisticated,

but the principals of setting up a good trainer workout

and a good trainer setup that's gonna keep your bike

free of damage and smooth so that when you get out

onto the road come triathlon season,

you can get back outdoors.

You're not gonna have a whole bunch of work to do

on the bike.

So number one, the thing that you've gotta battle

is sweat and corrosion on your bike,

and a lot of new triathletes don't think about this,

but one of the most important things

that you have on your trainer setup is something

to cover the headset on your bike.

As we sit and we sweat and it pours down off of our face,

it's right over top of the headset, and that sweat and salt

gets into the headset, and I've known people

that have ignored it for so long

that they basically had to throw their bike away

because by the time they get outside,

the handlebars are so corroded that they can't turn.

So put something over top of he headset

to catch all that sweat.

The next thing is that you wanna have all of your nutrition,

your liquids, your food off to the side

that it's easily within reach,

but what I would certainly recommend is making sure

that the bottle, the liquid that you're gonna be taking

every five minutes in a race,

is positioned where you'd have it during the race.

So on a tri-bike, your main bottle might be

in between your handlebars.

On a road bike, it might be on the down tube,

might be in behind your seat if you're going

for a lot of bottles and a lot of aerodynamics.

You want to get into the habit of pulling from

wherever the bottle's gonna be in the race

and doing it without having to look

so by the time you get out into the race,

it's just natural for you to grab wherever you need to.

(motor-like humming)

Third thing, if you're on carpet, definitely put down

a towel, even if it's carpet that you don't like

and it doesn't seem like your bike is very dirty.

Just the constant spinning in one spot,

there's gonna be grease, dirt, rubber.

It's all gonna spin off of the chain of the back wheel

of the trainer.

That's all gonna spin down.

You're gonna end up with a black line on the carpet

if you don't put something down.

So I've just got down a nasty old towel.

It's also catch the sweat coming off of your body

and keep your carpet relatively clean.

Fourth thing, just like that, if you're on hardwoods,

you wanna have something down to take away that movement

and the shake and the rattle that's gonna transfer

through your entire house or condo or apartment.

You wanna put down something soft.

So something like a yoga mat

or you can go to a fitness store,

and they'll have crossfit mats that are about the length

of what you need for a bike and a trainer.

Make sure you've got that to keep that vibration

out of the house and out of your bike.

Those little tiny vibrations tens of thousands of times

over the course of months can cause things to come loose,

and as they come loose, they can cause damage to your bike.

And then finally, the last thing that you need to have

to have an enjoyable experience on your bike

is something to cool you down.

A lot of people will use a fan.

I myself open up two doors in our sunroom.

Once we're in new Triathlon Taren HQ,

the ceilings are 10 feet high, and over nights,

I'm gonna turn the heat down to about 10 to 12 degrees

because when you're on a trainer,

the air isn't moving around you like when you're out

on the bike.

So what ends up happening is the air just kinda sits,

and it gets damp and humid, and there's no movement,

and you sweat more than you normally would,

causing you potentially nutrition issues,

causing you to sweat on your bike

more than you normally would,

causing more damage, and it's just a lot harder

if you're baking away in a stationary position.

So throw up a fan, open some windows,

cool down the temperature of where you are.

Unless you're training for a hot weather race,

in which case, it's not a bad idea to sweat your face off.

So there you are, trainiacs.

If you aren't yet subscribed,

hit that subscribe button below.

If you are subscribed and you like this video,

share it with your favorite triathlon friend

who needs a little bit of encouragement

to get off the couch and get onto the trainer.

Trainer miles in the winter

aren't necessarily the funnest thing,

unless you have Zwift.

In which case, it's a blast.

Oh, and they just told me my FTP increased.

Nice!

But yeah, trainer miles in the winter,

granted their really hard,

but it's where badass triathletes are made.

Lionel Sanders, Jan Frodeno, so many triathletes

are starting to get off of the road

and spend time on the trainer

because you can make the time on that trainer

really, really purposeful, control everything,

have less starts and stops, less things to prepare for.

It's all set up so that you can just put your head down

and do the work, and the more enjoyable we can make

that time and the safer we can keep our bike,

the more time we'll wanna spend on it

and the more time we'll be out on the road.

So there you are.

Now I have a day of errands to keep working

on getting new Triathlon Taren HQ ready.

Gonna light up the credit card

at the old fitness store myself today.

Later.