Take a structured workout outdoors
Want to do a workout outdoors instead of on your trainer? Here are our best tips!
1. Preparation is Key
Before heading out, ensure your workout synced from TrainingPeaks into your cycling computer or smartwatch from TrainingPeaks. Check that all devices are fully charged and functioning correctly.
2. Equip Your Bike Accordingly
Make sure your bike is equipped with a reliable power meter or heart rate monitor, as these tools are essential for monitoring your effort according to the workout parameters. Ensure that all sensors are paired with your cycling computer and functioning correctly to keep track of your performance metrics accurately.
3. Choose the Right Route
Select a route that mimics the demands of your specific workout. If the session calls for hill repeats, you'll need a suitable climb that matches the required effort and duration. For threshold workouts, look for a loop or a long stretch of road with consistent elevation. Avoid busy roads and overly technical routes that might interfere with maintaining a consistent effort level.
4. Focus on Structured Intervals
When performing intervals, prioritize achieving the target power, heart rate, or perceived exertion levels specified in your TrainingPeaks workout. Use your cycling computer to guide your efforts; many devices can display whether you are above, below, or at your target zones, providing real-time feedback that is crucial for outdoor training.
5. Be Flexible with Traffic and Terrain
Outdoor conditions are unpredictable. Traffic, stop signs, and varying terrain can disrupt your workout. Be prepared to adapt; the goal is to maintain the overall effort and structure of the workout as much as possible. If interrupted, try to resume the target intensity quickly once conditions allow.
6. Safety First
While sticking to your workout plan is important, always prioritize safety. Be aware of traffic, road conditions, and weather. Wear appropriate clothing, and if you're riding in low-light conditions, use lights and reflective gear.
7. Post-Ride Analysis
After completing your workout, upload your data back to TrainingPeaks for analysis. Review your performance to see how well you were able to stick to the planned workout structure. Look at segments where you may have deviated from the plan and understand why; this will help in planning future outdoor workouts.
8. Learn and Adjust
Use each outdoor workout as a learning experience. You may find certain routes work better for specific types of workouts, or you might discover adjustments needed in your setup or equipment. Continuously refining your approach will lead to more effective training and better results.
Want to take your outdoor training to the next level? Listen to our podcast episodes on mastering your cycling training regime:
Coach Tim filmed the example below of his preparation for an outdoor workout; you may find it helpful!