4 important things I learned this year about my training

It’s always fun to reflect on the year that’s been–the good and the bad–when the final days of 2023 come about. Although I’ve been riding regularly since I finished up racing full-time many, many, many years ago, I only started “training” when I began here at Canadian Cycling Magazine a few years ago. I jumped into some races and it was a rude awakening, for sure.

1.Position on trainer, avoiding injuries

When Uncle Matt raced 20 years ago, we of course had trainers-but no Zwift. Before we would head down south or across the pond, we’d mix up our training with riding on a trainer–looking at the wall (which isn’t nearly as exciting as it sounds)–and riding MTBs on the gravel roads in the frigid temps. Still not really sure those five-hour rides in the snow did much apart from burn calories, but that’s what we did.

So when I began here, I discovered the “joy” of direct-driver trainers that give you a smooth ride–and more importantly, programs like Zwift that make riding bearable. After doing some local races and being humbled, to say the least, last winter I set out to do some big miles indoors with intensity and get into form. It was going well–I was getting leaner and faster–and I was excited to ride some of the races I previously got smoked in.

Adjusting for comfort

I had an old Cervélo that had a high stack height and short stem as my trainer bike. But one day I had problems with the cogs, so I decided to put on my Cannondale–my race bike–which had a 130 mm stem. I’ve always preferred stretched out positions–and it’s fine and comfortable outdoors–but riding it inside with that set-up was not wise. After a few weeks, an old injury in my neck flared up and soon enough I was in crippling pain, unable to ride even 5 minutes outside.

It was a rough time for me, as I wasn’t really used to having pain in my neck while riding. I am used to being one—ask my cranky editor (ed. Hey! I heard that!)—but I was more used to having knee or back pain. After several months of riding very little, getting some physio and treatments, I was good again. But what seems obvious now, I learned that your indoor bike should have a much more upright and relaxed position–at least for me–given that you don’t wiggle around like you do outside. I am careful to change positions as much as possible riding indoors now–sitting hands-free helps too–because I never want to go through with that again.

2. Two days intensity is…