We had some major technical issues with the first half of this episode AND we feel like the second half (although sound isn't great and may be missing some context) still contains valuable info for our listeners. Thank you for your patience with two old ladies trying to be techie <3

In this episode, Wendy and Kirsten discuss how to prepare for outdoor races living in a cold, wet, or snowy climate during the winter months.

They explore practical tips for indoor training effectiveness, gear management, and adapting indoor efforts to outdoor conditions.

Whether you're a triathlete or cyclist, learn how to maintain and improve your fitness regardless of season or environment.

Takeaways

• How to effectively transfer indoor cycling fitness to outdoor riding
• The importance of measuring effort with power, heart rate, or RPE over speed
• Techniques for training on stationary bikes and simulating outdoor conditions
• Managing gear shifting and handling skills without outdoor experience
• Adjusting pacing for headwinds and tailwinds during outdoor rides
• The value of practicing nutrition and clothing during long indoor rides
• Using indoor training to boost confidence and mental preparedness
• Creative indoor training ideas, including heat and humidity adaptation
• When and how to include standing efforts and bike handling drills
• Recognizing and embracing "bad" workout days as learning opportunities

Thanks for being here and thanks for your patience as we continually adapt to tech and promoting our podcast.

Thanks for being here!

Make it a great day.

Kirsten and Wendy <3 <3 <3

• TrainerRoad Podcast
• Total Immersion Swimming
• Indoor Cycling Tips & Training
• Amazon - Cycling Gear & Accessories
• Effective Inside Training Tools

• Kirsten Robin McCay - LinkedIn | Twitter
• Wendy R Mader - LinkedIn | Twitter

These notes provide a comprehensive overview of the episode, making it easy for listeners to find specific topics and resources.

If you'd like to create another type of content or need further assistance, let me know!

Maximizing Indoor Cycling: Tips for Transitioning Outdoors and Inside Training StrategiesIn this episode:Timestamps:
00:00 - Welcome and episode overview
02:00 - Transferring indoor cycling skills outdoors
04:33 - Focus on effort over speed: power and heart rate
05:21 - Benefits of standing and bike handling inside
06:13 - Understanding wind resistance and effort pacing
07:37 - Training on flat vs. hilly courses indoors
08:28 - Creative heat and humidity training ideas
11:23 - Confidence-building through indoor rides
12:32 - Practicing nutrition and clothing for race day
17:24 - Swimmer-specific questions: breathing patterns and bilateral breathing
27:36 - Handling bad workouts and mental resilience
31:52 - Embracing failures as part of progress
33:15 - Personal updates and upcoming goals
34:20 - Future episode topics and listener questionsResources & Links:Connect with the Guests:Optional:
Note: Additional episodes on running, swimming, and triathlon training strategies are coming soon based on listener requests.