{"id":34463,"date":"2020-08-24T16:40:24","date_gmt":"2020-08-24T14:40:24","guid":{"rendered":"https:\/\/www.alpecincycling.com\/?p=34463"},"modified":"2020-08-24T16:40:26","modified_gmt":"2020-08-24T14:40:26","slug":"indoor-outdoor-training-difference","status":"publish","type":"post","link":"https:\/\/www.alpecincycling.com\/en\/training\/indoor-outdoor-training-difference\/","title":{"rendered":"Indoor vs. Outdoor Training: What is the difference"},"content":{"rendered":"\n
\"\"\n\t\t\t\n\t\t\t\t\n\t\t\t<\/svg>\n\t\t<\/button><\/figure>\n\n\n\n

Many\u00a0road\u00a0cyclists\u00a0wonder\u00a0why they\u00a0ride at higher power outdoors than they do indoors. Or\u00a0in other words: Why does training\u00a0on a smart trainer\u00a0or\u00a0bike turbo feel\u00a0much more strenuous\u00a0at\u00a0the same power\u00a0output?\u00a0Is this just a feeling or reality? Sports scientist and former cyclist Patrick Marseille from HYCYS,\u00a0formerly STAPS, laboratory\u00a0in Munich\u00a0(www.hycys.de)\u00a0knows the answer:<\/strong><\/p>\n\n\n\n

“First of all, we are always interested in what science says. Studies have shown that cyclists with the same rating of perceived exertion (RPE) ride at higher watt values outside on the road than they do indoors,” explains Patrick Marseille. These statements coincide with the perception of many cyclists. Here are the different reasons for this phenomenon: <\/p>\n\n\n\n

Temperature<\/strong> during indoor training<\/strong> <\/h2>\n\n\n\n

After only a few minutes on the indoor trainer sweat begins to run. Some road cyclists lose buckets of sweat, i.e. amounts comparable to those of an uphill ride in scorching heat without cooling wind and shadow. “Our organism naturally works rather inefficiently when cycling. Only about a quarter of our total generated energy reaches the pedal. <\/p>\n\n\n\n

The rest is released as heat. This heat energy is transported via the blood to the skin\u00a0where it is released.\u00a0Sweating is our cooling mechanism”, explains Patrick Marseille, who also trains the amateur athletes of\u00a02020\u00a0Team Alpecin. In combination with the airstream, this is a very effective\u00a0way\u00a0of cooling. When riding on\u00a0an indoor trainer,\u00a0however,\u00a0there is no airstream\u00a0and\u00a0therefore no cooling effect.<\/p>\n\n\n\n

The sweat\u00a0produced\u00a0only cools to\u00a0a limited extent.\u00a0Another\u00a0“heat factor”\u00a0is the room temperature\u00a0which is\u00a0usually higher than\u00a0the temperature\u00a0outside. If\u00a0temperature is not elevated\u00a0right from the beginning of the\u00a0session, we\u2019ll\u00a0certainly\u00a0warm up the room during training\u00a0as we emit body heat.\u00a0<\/p>\n\n\n\n

If we generate more power indoors over a longer period of time, our organism can no longer keep up with the heat regulation, which means that the core body temperature increases. To prevent us from overheating, our organism \u2013 often referred to as the central governor in this context \u2013 regulates the production of energy and heat. All of this can lead to a considerable loss of performance. <\/p>\n\n\n\n

Fluid loss <\/strong>during indoor training<\/strong> <\/h2>\n\n\n\n

Water plays an\u00a0important role in the thermal regulation of the human organism. Not only does our body consist of 75 percent water, but\u00a0“water also makes up about 90 percent of our blood plasma volume. The blood plasma ‘absorbs’ the heat and transports it to the skin, to\u00a0the periphery of the body. The\u00a0fluid\u00a0loss due to intensive sweating reduces the plasma volume,” says the HYCYS coach.\u00a0<\/p>\n\n\n\n

“Heat\u00a0is\u00a0dissipated less effectively to the skin”.\u00a0As\u00a0oxygen transport must\u00a0continuously be\u00a0ensured, too,\u00a0while maintaining the same\u00a0power output,\u00a0the\u00a0heart\u00a0has to\u00a0work harder to pump the blood\u00a0that is getting more viscous\u00a0through the body. This leads to a\u00a0heart rate\u00a0increase\u00a0\u2013\u00a0the “cardiac drift”\u00a0which\u00a0can be the first\u00a0indicator\u00a0of poor fluid management during indoor training.\u00a0<\/p>\n\n\n\n

In order to know how much\u00a0one\u00a0should really drink in action, it is worth\u00a0determining\u00a0the approximate sweat rate. Simply weigh\u00a0yourself\u00a0before and after indoor training\u00a0\u2013\u00a0naked and dry\u00a0\u2013\u00a0and determine the difference. <\/p>\n\n\n\n

It will never be possible to completely compensate for the fluid loss from intensive\u00a0indoor bike\u00a0training, as our intestines cannot absorb as much fluid per hour as we lose\u00a0while physically active\u00a0on the bike trainer. However, you\u2019ll get\u00a0a rough estimate of how much\u00a0you\u00a0should drink\u00a0after the\u00a0training\u00a0session. <\/p>\n\n\n\n

As a rule of thumb,\u00a0an\u00a0athlete should drink 1.5 litres\u00a0of fluid per kilogram body weight lost after the training session, distributed over the day.\u00a0<\/p>\n\n\n\n

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(c) Kathrin Schafbauer<\/figcaption><\/figure>\n\n\n\n

Sitting<\/strong> position and <\/strong>riding<\/strong> behaviour during indoor training<\/strong> <\/h2>\n\n\n\n

Another reason why indoor training is more strenuous than outdoor training is\u00a0that the athlete hardly varies his or her sitting position on the bike (trainer).\u00a0Here\u2019s some physics: “Newton’s third law\u00a0of motion\u00a0states that when a force is applied, there is always a counterforce acting in the opposite direction.\u00a0<\/p>\n\n\n\n

Applied to\u00a0cycling this means that the force acting on the pedal lifts the athlete out of the saddle a little bit every time”, explains sports scientist Marseille. If the athlete has\u00a0strong\u00a0and stable trunk-\u00a0and hip muscles, he or she can use them as an abutment and much less\u00a0power is lost. <\/p>\n\n\n\n

Particularly at high intensities or cadence\u00a0a bobbing movement on the\u00a0saddle and\u00a0an unsteady\u00a0upper body\u00a0are\u00a0signs\u00a0of a weak\u00a0core\u00a0and thus\u00a0of\u00a0inefficient power transmission.\u00a0<\/p>\n\n\n\n

When riding outside an athlete\u00a0with rather weak trunk muscles\u00a0will try\u00a0to increase power\u00a0and compensate for the muscular weakness\u00a0at higher intensities\u00a0by slightly shifting the body’s centre\u00a0of gravity over the pedal. However, the very static position on the\u00a0smart\u00a0trainer reduces the leeway to compensate for the stabilisation problem. <\/p>\n\n\n\n

\"\"\n\t\t\t\n\t\t\t\t\n\t\t\t<\/svg>\n\t\t<\/button>
(c) Kathrin Schafbauer<\/figcaption><\/figure>\n\n\n\n

While athletes with a well-trained core have less “power loss” in this\u00a0rigid position, beginners or\u00a0everyday\u00a0athletes with weak core muscles face greater problems and riding on\u00a0a bike trainer\u00a0becomes even more intense.\u00a0<\/p>\n\n\n\n

In addition,\u00a0more energy is needed\u00a0indoors than\u00a0when riding outdoors, as the static position\u00a0addresses\u00a0the working muscles in a more isolated way. Due to the fact that there are no roll and\u00a0recovery\u00a0phases, the muscles lack these short breaks.\u00a0<\/p>\n\n\n\n

As muscles are not yet used to this during the first few\u00a0indoor training\u00a0sessions they\u2019ll get\u00a0fatigued\u00a0earlier, but of course\u00a0this\u00a0also makes\u00a0the bike\u00a0training very effective.\u00a0<\/p>\n\n\n\n

K<\/strong>inetic energy during indoor training<\/strong> <\/h2>\n\n\n\n

Let\u2019s stay in the physics department for a little longer. The\u00a0last\u00a0factor, which explains why indoor training is more strenuous, is also\u00a0a\u00a0scientific one. “Kinetic energy\u00a0is lower during indoor bike training.\u00a0This energy\u00a0results from the factors mass and speed. <\/p>\n\n\n\n

When cycling outside, both the wheels and the entire system of rider and\u00a0bike generate\u00a0kinetic energy – depending on mass and speed,” says Patrick Marseille.\u00a0<\/p>\n\n\n\n

This kinetic energy\u00a0“pushes”\u00a0the pedal rotation, so to speak, and is significantly higher on flat terrain than\u00a0during climbing. That’s why it takes noticeably more work to re-accelerate the crank after a missed pedal stroke\u00a0uphill\u00a0than it does on\u00a0a\u00a0flat\u00a0road\u00a0at 30 km\/h. <\/p>\n\n\n\n

\"\"\n\t\t\t\n\t\t\t\t\n\t\t\t<\/svg>\n\t\t<\/button>
(c) Kathrin Schafbauer<\/figcaption><\/figure>\n\n\n\n

Modern smart trainers\u00a0try to\u00a0simulate this kinetic energy with\u00a0a\u00a0heavy flywheel or\u00a0some\u00a0electronics. This works quite well in some cases; this energy ensures that less work is required per pedal revolution to accelerate the crank.\u00a0<\/p>\n\n\n\n

But the\u00a0gear\u00a0choice also plays an important role. If you ride with a low gear ratio, the flywheel accelerates to a lower speed, so that the kinetic energy is also lower. The athlete notices this immediately if he or she misses a\u00a0stroke\u00a0and the bike stops immediately. <\/p>\n\n\n\n

Consequence: He\u00a0or she\u00a0needs more energy to accelerate again. If you ride a higher gear ratio, the flywheel\u00a0will\u00a0accelerate to a higher speed, so that riding is usually a little easier and the kinetic energy of the flywheel\u00a0“pushes”\u00a0you a little more. <\/p>\n\n\n\n

Although modern smart trainers\u00a0do\u00a0simulate the kinetic energy of riding outdoors quite well, athletes\u00a0still need to apply a slightly more constant push and pull phase over the whole pedal rotation to keep the crank accelerated\u00a0\u2013\u00a0compared to riding on the road.\u00a0<\/p>\n\n\n\n

The best tips for indoor training<\/strong> <\/h2>\n\n\n\n

All these factors explain why riding indoors is so much more strenuous than outdoors. Here are a few tips to create better training conditions: <\/p>\n\n\n\n

  • It\u00a0is important to minimise the influence of the individual variables as much as possible. For this purpose, training should take place in a room that is as well cooled and ventilated as possible. Set up\u00a0a\u00a0fan\u00a0in order to slow down the rise of the body core temperature and\u00a0to\u00a0ensure good heat regulation.<\/li>
  • Before and during indoor training, athletes\u00a0should\u00a0make sure they\u00a0drink sufficiently\u00a0to compensate for fluid loss.\u00a0During sessions\u00a0of more than 60 minutes, athletes\u00a0should also pay attention to an appropriate mineral intake\u00a0\u2013\u00a0especially sodium. Water is absorbed most quickly by the body if the drink contains a few carbohydrates in addition to sodium.\u00a0<\/li>
  • Modern smart\u00a0trainers\u00a0with heavy flywheels\u00a0improve the riding experience, as the flywheel reflects the kinetic energy as realistically as possible.\u00a0<\/li>
  • Strong\u00a0hip-\u00a0and trunk muscles\u00a0ensure\u00a0optimal power transmission in the static\u00a0riding\u00a0position.\u00a0<\/li>
  • The muscles\u00a0\u2013\u00a0especially in the legs\u00a0\u2013\u00a0need a few hours of\u00a0indoor training to get used to the changed kinetics and the additional effort.\u00a0<\/li>
  • Nevertheless, athletes\u00a0should adapt\u00a0their\u00a0training intensity to indoor training. Depending on how well these\u00a0tips can be implemented,\u00a0power should be\u00a010\u00a0to\u00a030\u00a0watts lower than outdoors.\u00a0<\/li><\/ul>\n\n\n\n

    If you want to be on the safe side, it is recommended to do an FTP test on the smart trainer or the bike turbo after an adaptation period in order to determine your individual training zones for indoor training. The mere transfer of “outside values” to indoor training will not work in most cases, as training will constantly be a bit too intensive. <\/p>\n","protected":false},"excerpt":{"rendered":"

    Many\u00a0road\u00a0cyclists\u00a0wonder\u00a0why they\u00a0ride at higher power outdoors than they do indoors. Or\u00a0in other words: Why does training\u00a0on a smart trainer\u00a0or\u00a0bike turbo feel\u00a0much more strenuous\u00a0at\u00a0the same power\u00a0output?\u00a0Is this just a feeling or reality? Sports scientist and former cyclist Patrick Marseille from HYCYS,\u00a0formerly STAPS, laboratory\u00a0in Munich\u00a0(www.hycys.de)\u00a0knows the answer: “First of all, we are always interested in what science says. Studies […]<\/p>\n","protected":false},"author":4,"featured_media":33760,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[87],"tags":[],"class_list":["post-34463","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training"],"acf":[],"yoast_head":"\nIndoor vs. Outdoor Training: What is the difference | Alpecin Cycling<\/title>\n<meta name=\"description\" content=\"Why many cyclists perceive riding on a bike turbo or indoor training on a smart trainer as more strenuous than riding outside.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link 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