Indoor Training - Mitch Docker on avoiding mental fatigue
As winter starts to kick in, the appeal of indoor training returns. Before his move to Australia, we spoke to Mitch Docker to get his tips on how to maintain your focus and motivation when weather compels you to take your training off-road and indoors.
As you start to lose the light and the weather turns, indoor riding quickly becomes a staple of your program. While it does the trick, and should form a part of anyone’s training, indoor riding can be mentally tough - and mostly due to stimulus.
If you’re like me, riding outside is a way to see the world, explore it and watch how things change day to day – but that’s not to say there aren’t things that you can do to improve your time on the smart trainer. If I break it down, it really comes down to a simple set of things.
1. Environment
Where you ride is important. Not everyone can have the slickest setup – but a quality “pain cave” is an environment you've created for this purpose. Having that in your head makes it easier to swing your leg over the bike and get on with it.
2. Use the time
All sessions have a warm up and a warm down. Normally I’d recommend using that time to focus on what you’re doing, which muscles you’re activating and how you’re feeling on the bike. When you’re far from your training goal though, it isn’t so mission critical – what matters is getting your sessions done. If using that warm up time to chat to a mate or listen to a podcast helps keep you in the saddle, do it.
3. Simplicity
If you can – I'd always keep one bike on the trainer, ready to go. If you have to mess about with skewers or adaptors, it’s easy to get frustrated, distracted and simply to lose motivation. The ideal is you get into your kit, you load up your session and you get straight on with your warm up – the less time thinking about it, the quicker it’s done.
4. Engagement
I think Zwift has really helped with this. It’s one thing doing your numbers, but having them displayed and visualize in a way you can properly influence really helps switch the perspective. By focusing your energy on what you’re doing, it also helps you solidify what it is that you’re experiencing. Find a way to make it fun, embrace it and go after your goals.
5. The Alternatives?
When it’s raining, dark, cold or just bleak out, and you still can’t find the energy to get on the trainer and do it – just picture how tough it is tackling the same session outdoors. Still struggling to get on with it? I don’t think so.
6. Goals
What are you training for? Whether it’s an event or just to be in your best possible shape, there’s a reason you’re doing what you’re doing. Don’t lose sight of that among everything else and keep yourself motivated with every ride.
Ultimately, maintaining focus and motivation comes from within. Finding that strength can be hard, but hold on to what it is that you’re building towards, because step by step, remaining dedicated and committed to your plan will get you there.