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  • - 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.

- Had a good trainer setup that's gonna keep your bike.

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B1 中級 美國腔

5個室內自行車訓練器的設置技巧,讓訓練無損傷,讓訓練充滿樂趣。 (5 Indoor Bike Trainer Setup Tips to Make Training Damage Free and Enjoyable)

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    Henry 楊 發佈於 2021 年 01 月 14 日
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