字幕列表 影片播放 列印英文字幕 - Had a good trainer setup that's gonna keep your bike. (whooshing) Tasty little 90 minutes on Zwift. (whooshing) To take away that movement and the shake and the rattle. (whooshing) (bright electronic music) 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.