When you think about the sport of professional cycling, what comes to mind? For some it is iconic stage races such as Le Tour. For others it may be riders lined up at the start, braving the elements of the day, ready to tackle cobbles or hors catégorie climbs. No matter the image, chances are they have something in common: they’re all outdoors.
As the official bike trainer of Trek-Segafredo, we know these pros spend more time on their trainers than what’s broadcast at event warm-ups. Just like you, these same athletes are putting work in at home, indoors, during the off-season.
We caught up with three of Trek-Segafredo’s riders to learn how they integrate indoor bike trainers into their routine: Jasper Stuyven of Belgium, Koen de Kort of the Netherlands, and America’s own Kiel Reijnen.
Q: What does your indoor training space look like?
"I have a small space with my CycleOps and Zwift set-up in the basement. Nothing special, just surrounded by a lot of bikes, wheels and all kinds of sports materials."
"I have my training space set up in a spare bedroom in my apartment in Andorra. I look out over the mountains through the window and have both my laptop and a tv screen in front of me."
As for Kiel’s training set up, take a look at the photo below.
Where Kiel Reijnen spends his indoor training time.
Q: What does your warm-up/down routine look like?
"Warm up for a training: approximately 20 minutes with some sprints and higher power the last 5 mins."
"My warm-up/down is usually just easy riding at normal training pace for the first 10 and last 10 minutes of my training session."
"My cool-down is the inverse of my warm-up, minus the sprint efforts."
Kiel's Warm Up:
- 5 minutes at 100-150 watts "super easy"
- 5 minutes steady progression from Z1-Z3
- 2 min easy
- 3x 30 sec all out sprints with 1-2 min recovery
- 5 min Z1
Related: Warm-Up like the Trek-Segafredo Pros
Q: How do you integrate a smart trainer into your training program?
"Easy when the weather is bad or also after long travels. I like to make a 30-minute spin on the home trainer, especially if the weather is bad. Also I like to do some power training because you can make your ‘climb’ really consistent."
"Most my indoor training I do using Zwift, and a smart trainer is absolutely great for that. I also occasionally do specific training and it´s really good and easy to set the effort up on the smart trainer."
"I like to use pre-programmed workouts from my coach so that the smart bike trainer has to think about the workout and all I have to do is pedal."
Q: Do you have any favorite workouts that you can share with us?
"I mostly use my smart trainer to do a daily hour ride before breakfast, in addition to using it to simulate a flat road as I live in a mountainous country. The efforts I do indoors are the efforts I was meant to do outdoors and differ daily."
"I like doing my tempo workouts on the bike trainer. Warm-up, then perform 2 sets of 3 x (8 minutes Z3 followed by 3 minutes Z2)."
Kiel Reijnen’s Trek awaiting the next training session.
Q: From a rider’s perspective, what benefits do you see in using a smart bike trainer?
"It is just a great tool to have as the smart trainer makes everything feel more natural, like outside on the road. This makes it easier to go on the smart trainer when the weather is bad outside."
"It has made my daily 1-hour pre-breakfast ride a lot more enjoyable and it feels a lot less of a chore. Whenever the weather is adverse I can also do all my essential training indoors now, and that´s a huge advantage."
"Specific workouts that aren’t interrupted by terrain, stoplights or traffic. A real “road” feel indoors protected from weather during the winter months. Real time data analysis to improve the way you workout. Easier to set goals and track progress."
Trainers in action: Trek-Segafredo riders in their warm-up area before a race.
Q: Has using a smart trainer helped improve your performance in actual real-world races?
"Of course! It’s allowed me to do some really specific work in preparation for the races!"
"I'm sure it has helped, I can do my training no matter what the weather is outside as I can do my efforts indoors when the weather is bad. On top of that it has made my indoor training I already did a lot more enjoyable."
"Yes, a trainer that is as smooth as the CycleOps smart trainer helps me stay focused and training hard, even when the weather is bad. It also helps my coach track my progress with hard data that I can upload after every ride. I also think programs that allow you to ride and compete with real people help improve the indoor trainer experience."
Trek-Segafredo is a professional is a global professional cycling team that competes at the highest level with the utmost passion and respect to the sport.
Weaved around unique, rich personalities that create perfect unity, the team is open, engaging and welcomes all to come experience the grit and glory of professional cycling. You can follow them on Facebook, Twitter, Instagram and their website, TrekSegafredo.com.