This continues an article about Indoor training. The first part covered equipment. The next will focus on training principles.

TRAINER SOFTWARE

Videos:
If you can vary your trainer’s resistance you might want to download or stream spin class videos to guide and motivate you. There are plenty to be found for free on YouTube.

Manufacturer’s propriety software:
Electromagnetic trainers will generally have software that allows you to control your workout. Smart-trainers come with their own software for your computer or phone, several of which include interactive videos of rides where the workout resistance varies with the video terrain and the video speed varies with your effort.
I have a Wahoo trainer and have used their Wahoo Fitness app. This will allow you to adjust the resistance as you ride through one of 4 modes (you can change modes during a ride too). ‘Level’ mode is like a fluid or wind trainer – the higher your cadence, the higher the resistance. ‘Resistance’ mode just varies the resistance to your setting. ERG mode keeps you at the power you have set, whatever cadence you ride at. You can vary it as you ride and so ride to a pre-designed workout. Finally there is Sim mode which adjusts the resistance according to information you feed in about yourself, your bike and the environment.

ERG and Sim modes really come into their own, though, when your smart-trainer is controlled through software with pre-designed workouts or a pre-designed topography. I list some of these below. In ERG mode during workouts the software controls the power output required of the rider. In this mode there is no point in the rider changing gears; they are locked in to riding at a certain pattern of training zones and can only vary their cadence. No manually adjusting resistance – you just focus on doing the work, or recovery, as per plan. In Sim mode resistance varies according to the virtual environment. It is harder when cycling up hills but easier if drafting other riders for instance. This algorithm may take into account your weight and even your bicycle type.

Sufferfest:
This software was originally a set of workouts with accompanying videos of climbs and races. It suggested cadence and training zones for the rider to match those sections of the video workout. With the advent of smart-trainers these workouts now control the trainer in ERG mode (except when doing an FTP test – see below re ‘FTP’). It provides some analysis or ride data, tailored advice and access to training plans. Free trial and then subscription.

TrainerRoad; I have not tried this yet but it is a similar ERG controlled set of workouts to Sufferfest but without the videos. Where it is said to excel is in its analysis capability and its access to professional training plans and support. Perhaps Gassy could comment as he has used this program a lot over winter. Subscription.

FulGaz:
A magnificent set of videos of some of the great rides and climbs of the world. The crystal clear videos are tied to Sim control of your trainer and its realistically calibrated; on some of those climbs I really needed a bigger cassette! Its so immersive that I find myself leaning the bike, using the brakes and feeling disorientated if I unexpectedly turn a corner. One great touch is that it was started by a Melbournite so there’s all your favorite local rides available from your trainer. Free trial and then subscription.

Kinomap:
I have heard that is very similar Sim-based video training software to FulGaz.

Zwift:
the KOM and QOM of trainer software, to my mind, this is virtual-reality cycling inspired by ‘massively multiplayer role playing games’. Each rider has an avatar with limited appearance choices (you can’t appear fat, short or lanky). The video of riding routes is graphic-designed to allow the inclusion of other riders. You choose between riding on Sim mode, experiencing the change in incline and the drafting from other riders, or ERG-controlled workouts. There are numerous events organised each hour where you can race against those at roughly your level, join people for a social ride or join a group workout. Because smart-trainers can so accurately measure power and cadence the races are remarkably fair and reflective of reality. The benefits of drafting may be exaggerated to encourage bunching or perhaps I imagine that. Zwift have created an imaginary world with topographical variety for rides but also recreated real-life courses from London, Richmond (USA) and Innsbruck. A New York course is soon to be released. Zwift’s video quality is nothing compared to FulGaz, its data analysis is not a patch on TrainerRoad but its fun and social to some extent. Some riders gravitate towards what could be called ‘clubs’ which have their own web-pages and chat channels on ‘Discord’ (voice and text chat software for gamers). I knew I would need something like this to keep me engaged and it has done exactly that. Free trial period and then subscription.