Panache Experiences 

PANACHE COACHING INDOOR TRAINING GUIDE

Welcome to the first indoor training guide from Panache Coaching! Thank you for taking the time to download this guide. We know that many people are feeling uncertain and anxious surrounding COVID-19. You may be missing your group rides, and uncertain about whether or not you should ride outdoors. We wanted to make this guide available and accessible for all, no matter what your level, to give you a structure you can follow over the coming weeks.

Remember, if we want to keep riding and avoid lockdown over the coming weeks, it is important to remember the difference we can make if we cycle alone. By cycling in groups, we heighten the risk of crashing, and possibly taking a hospital bed from someone who may need it a lot more than us. We also know that COVID-19 is spread through droplet contamination. I don’t think anyone needs to be told how common spitting and coughing is in a group of cyclists! Now is not the time to cycle in groups, no matter how tempting it may be!

 

WHAT YOU NEED

• Towel: Always make sure you have a towel on hand. This is handy to drape over your handlebars (no-one likes sweaty bar-tape), and to mop your brow after you’ve finished a tough set!

• Fluids: When you ride outdoors, it is recommended you go through 1 bidon an hour. In turbo training, you generally lose more sweat than outdoors, so try to take on more water. It can also be helpful to add some electrolyte tabs to your water.

• Fan: Although not an essential, it will make your indoor riding a lot more comfortable and enjoyable! There is a fan for every budget out there, from the remote-controlled Headwind, to a basic fan with one setting.

• Fuel: If you’re trying to get a bit of an endurance ride done on the rollers, you need to have some easy-to-eat snacks nearby to ensure you get through it. Keeping fuelled and hydrated will mean that you get through your session feeling strong, and without your heart rate drifting up too high!

• Training mat: When you’re training indoors, you can sweat A LOT. It’s a good idea to have a mat of some sort under your trainer – this can protect the floor and also stop your trainer from possibly moving around. This doesn’t need to cost a fortune – a basic yoga mat will do.

 

 

 

INDOOR TURBO TRAINING SESSIONS

Below are several sessions that can be done over the coming weeks. These are some of our favourites. If you have a smart turbo trainer, you can use FTP % for determining your target watts for these sessions. If you don’t have power, we have put in an RPE scale at the end of this guide. RPE stands for Rate of Perceived Exertion, and runs on a scale of 1-10.