Just in time for it to be in the 50s in Pittsburgh this weekend, I’m going to show you what you need to have a successful indoor training set up. Training indoors kind of sucks. But, if time is not your side, the roads are impassable and your fat bike is in the shop, the Pain Cave can be your only hope.
There are a few things you will need to create the perfect cycling sanctuary.
Besides the obvious bike and trainer there are five things that will help with the comfort and boredom of doing intervals in the dark.
A Dedicated Trainer Tire
They’re usually red or some other color that screams, “not for outdoors!” but they are also made of a more durable heavy rubber blend that will hold up over hours of spinning. My current tire has lasted two years. A soft rubber racing tire would last about two minutes.
When you ride a bike you have the wind in your face regulating your body temp. The fan gives you that feeling that you’re in a Peppermint Patty commercial.
I am addicted to the Walking Dead and have small kids. I can’t watch it anywhere but in the cave. The episodes are 45 minutes. Long enough for a good short work out. I always stand and mash a heavy gear when zombies are on the screen. I don’t know how you would work Downton Abbey into an intense workout. Maybe when a lady stands, you also stand. It is just good manners.
A Good Training Video
I use Sufferfest videos only. Never tried anything else. They’re well done and they mock you to push. And, they will kick your butt. The Sufferfest website has an impressive gallery of Pain Caves all over the world. I also am a member of the Zwift community which is an online, real-time racing world pitting you against riders stuck in their basements all over the world.
I used to use a 2X4 as my block then I got a real one. It keeps your bike stable when you’re really mashing it and it raises the bike to level so as to stave off sore hands and butt.
I built a stacked bike rack out of two 9-dollar garage bike-hangers and a 2X10 bolted to the cinderblocks to hold three bikes in the cramped space of my cave. The Knox cave is painted a splendid puke green from paint leftover from painting an insane asylum. I even hung some artwork on the wall we were going to throw out. They help you keep an eye on a level horizon on your balance as you vision fades from suffering so splendidly.
Some would say a bare bulb, a bike, a trainer and a bucket are all you need but these creature comforts might just make you actually want to head down to the pain cave. Only bring the bucket in if you REALLY mean it.