The Human Performance Technology guru, Stephen Lane, talks winter indoor training sessions

In the past 2 weeks I have ridden outside a total of 4 times. Partially because of time restraints, but mostly because winter has set in and Im not a fan of being wet and cold.  The alternative to outside is some well-structured trainer sessions. It’s a great time of year to focus on some high intensity controlled efforts to enhance that high end race day kick that we always seem to be lacking. The equipment we use for such indoor sessions can dramatically influence the benefits that these sessions can achieve.

All trainers are not equal!!  There is a vastly different feel amongst types of stationary trainers. Magnetic trainers tend to feel a little ‘jerky’, usually because they are a lower priced unit and the inertia created by the lighter rotating mass has less of a real ‘road feel’. Fluid trainers are the next step up and begin do deliver a more realistic ‘road feel’ through greater inertia from heavier fly wheels and the exponential resistance created by the fluid type resistance units. Finally are the real ‘Wind Trainers’. The focus of this review is the LemondRevolution. I’ve had one of these for close to 12months now and there is a lot of good selling points about this unit.

Firstly the main thing you notice is the feel. If you own a power meter you may have noticed that you cannot even come close to holding the same power on a standard trainer compared to the road. The physiology/mechanics of this are a mystery to me however I believe it has something to do with what I call ‘micro rests’. On the road throughout the pedal stroke you get small moments when the rotational momentum of the wheels allow small periods where the muscles rest. On a standard trainer the lack of this rolling momentum removes these ‘micro rests’ causing the inability to sustain higher workloads. On the Lemond I’ve found that the higher rotational momentum of the solid cast iron fan (it must weigh about 10kg!!) makes it much easier to hold the same intensity as on the road. This coupled with the ‘direct drive technology’ (a fancy term for direct gearing instead of the usual tyre rotating the resistance unit) reduces loss of power transfer through the tyre slipping under acceleration which is beneficial because A; You don’t wear out your rear tyre and B; it gives a smoother feel while accelerating.

The Lemond unit comes with a few optional extra’s. You will need a cassette due to the ‘direct drive technology’ that basically requires you to remove the back wheel of your bike and use the Lemond as the new ‘hub’ and fixing point. A bonus to this is that you don’t need a riser block under the front wheel. Secondly is the optional ‘Power Pilot’. It is basically a bike computer specific to the Lemond that records and displays all the usual variables as well as power. The unit has the capability of exporting files in a format compatible to many of the power software packages available such as TrainingPeaks or GoldenCheetah. So analysing your training data becomes super easy and a must if you want to track your progress!!

Overall the Lemond unit has it all. A smooth feel, ease of use, the ability to add a cheap alternative to a power meter and finally road like inertia to make those boring trainer sessions a little more beneficial. If you need convincing then the easiest sell is to try one. Bike n Bean have a unit in the shop which anyone is welcome to come in and try. One quick spin and you will notice the difference. Since selling my story to my fellow Kosdown team mates I think over half of us are now using them at home. If you are serious about getting results and want the best equipment to compliment your hours of hard work then the Lemond is the perfect stationary trainer for you.

Get your Crit On! Sponsored rider Shannon's start of 2011/12 Criterium Season

Well the crit season has started for me, a little late due to weather and been underdone for the first few races. But better to start with a bang hey?

Riding for Team Kosdown is more than just a jersey and set of knicks. It gives you confidence and direction not only with racing but training also, which to be honest is a massive part of any success. Coburg CC run their weekly crits in Campbellfield just up the road from my house, it’s a perfect 20k warm up ride there, and gives me enough time to mentally prepare for the 60min plus 3 laps of pain I’m about to endure, or on my good days pain I will enjoy inflicting on others.

Normally I’m riding to an event with team mate Stephen, but this time I had Bike n Beans tech guru Seton along for the ride, I tried to convince him to race, he didn’t this time. But he has around 15 more chances before end of season...

After rego and general chin wag session (well getting paid out for rolling up in skin suit Haha) Kosy offered his experience which is so valuable to the young guys and not so young ones like me. Even though I have had a fairly decent winter program I have only raced two A grade open crits, let alone seriously thought about gunning for the win.

First lap under control, then full gas! The second lap of the race was also the second fastest lap of the race. The heart rate spiked then settled once the nerves were burnt off. There were a few attacks, but none ever looked like staying away more than a few hundred meters. Kosy went off the front (no surprises there...) and had a few passengers that started to work once they saw the gap he gave them. 3 to go and one of the many young guns in our team Sam had some watts he wanted to burn and attacked to bridge the gap, I quickly jumped on. It only took half a lap to pull it back and then we had 3 fair evaders not prepared to work with us. The bell lap; everyone was together and it was clearly going to be a bunch sprint. A few sneaky surges lead to nothing, and then I somehow got boxed in, Rookie move on my behalf! I couldn’t get out and could only see more and more riders in front of me. Just on the last turn another of our young chargers Luca opened a gap for me. I’ll say I panicked a bit as the front row of riders was 7 wide and I was second row deep, the slightest gap appeared well I thought it did. After some bump and run action I was in the front row and just before anyone could come over and pinch me off I hit the gas and started driving the 11. Got to be honest it was good to see the shadow disappear from behind me, I maxed out at just under 72kph and went well into my red zone at 204bpm. But more importantly Team Kosdown won and Luca got up for third!

I can tick another box on my “to do” list for cycling, but rest assured there are plenty of empty boxes still to be ticked!

Huge thanks to all the crew at Team Kosdown, Bike n Bean, and of course Specialized for the S-Works Venge