Staying Fit While Staying Inside: Special Q&A Post
- April 6, 2020
Hi Unlimi-Troop, here we are again with a new blog post written from the comfort of our own homes.
These are undoubtedly difficult times and keeping ourselves active and healthy -while remaining inside our homes, is perhaps more important than ever.
At Unlimitech, we want to help you stay healthy and fit no matter what.
So, for a limited time, our amazing team with skills ranging in training, sports physiology, injury avoidance -and basically anything related to general fitness, is available to you to answer any questions you have regarding staying fit while staying at home.
Leave us your questions in the comment section below and we’ll answer them there before you can blink! Anything goes except personal medical advice and, for any nutrition-related questions, please don’t forget to double-check with your doctor!
We will also compile the best questions and answers as they come along here below.
We look forward to helping you stay at your best game!
You Asked, We Delivered!
LAST UPDATE: APRIL 7TH, 2020 (5PM GMT)
I usually ride for about 25-30 miles at the weekend but I just can’t do that on a static. What do you recommend?
Static riding is a different type of training — most attempts to replicate an outdoor ride end up at a very steady average effort, rather than the natural efforts and rest that come with climbs and descents, headwinds and tailwinds.
One way around it is to use an indoor training app, like Zwift, which nudges you towards riding much more as you do in the real world while offering something more interesting to look at.
If this doesn’t interest you, or you don’t have a suitable home trainer, another way is to break up the effort. Instead of riding steadily for, say, 90 minutes to replicate a 25-mile ride, do a 10-minute warm up. Follow that with five minutes at a steady effort, five minutes harder, five minutes harder again, then back down the levels. If you’ve got a power meter, the first five minutes might be at 65% of your threshold power, the next at 85%, the next at 95%, and down again.
“Threshold” in this context is the maximum power you can sustain for 60 minutes. The easiest way to find out what it is is to ride flat-out for 20 minutes and multiply the average power by 0.95.
You can repeat that sequence again, and do a warm down, and in less than 60 minutes you’ve created a more varied and more potent workout than a 90-minute flat-line trundle. More important, it breaks up the ride and always gives you something to think about. It doesn’t take much to jazz-up an indoor session!
If you don’t have a power meter, you can use pulse to judge it — to keep it simple you could say five minutes in the 150s, five in the 160s and five in the 170s, according a bit on your own maximum heart rate. You can even do it on perceived effort alone — i.e. how hard it feels like you’re trying. It still works pretty well!