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Zwift / Wahoo Kickr Basement Trainer Setup

01.04.2016 by Scott Jangro // 6 Comments

It appears that 2016 is the year of the smart trainer. Last year, smart trainers like the Wahoo Kickr have appeared on the market. These trainers connect to your computer or phone via ANT+ or Bluetooth, and allow you to control the resistance either manually, or with a software program.

Conversely, “dumb” trainers have no resistance or require that you set it manually. Having any resistance at all makes for a tough ride. Like riding uphill. Forever. Cycling is much more dynamic than that — killer hills always have the downhill on the other side to look forward to. Smart trainers bring that indoors.

The perfect combination is that there are now software apps like Zwift and TrainerRoad that bring a game like experience to these smart trainers. So it’s now not up to you to (a) force yourself into some intervals by pushing buttons, and (b) keep yourself from getting bored.

Zwift is a massive-multiplayer game that allows you to ride in real time with people all over the world in a few different locations. I’ve recently been online with over 1000 riders at once.

TrainerRoad works with videos like SufferFest and have programs that sync up with them to match the difficulty levels dictated by the program in the video.

Both services run about $10 per month. Worth it to me, though I may be wanting to suspend those memberships come spring time. Hopefully they’ll accommodate that.

Personally, I use (and love) Zwift. Here’s a screenshot of me and about 1000 of my closest friends riding into the sunset. It has great game features like KOMs and sprints. You can ride with your actual friends as a group, and even draft off each other.

It’s made all the difference in getting me on the bike this winter.

My Setup

Riding with a computer brings some new requirements for equipment for your setup. Here’s what I’ve got in my basement workout station, which has two categories — things to hold the electronics, and things to contain the sweat…

1. iPhone handlebar mount – you’ll want your iPhone on your handlebar to use the Zwift companion app. This allows easy controls so you don’t have to reach over to your computer to choose turns and send “Ride on” encouragement messages to your friends. Your phone will get dripped on with sweat. Which is basically kryptonite to your phone. Protect it with a cover.

2. Blackburn Sweat Net – If you ride indoors, and work up a sweat, this is a must. It’s basically a thong-shaped towel that stretches between your handlebars and your seatpost and catches any of the sweat that is destined for your expensive bike. The first year I rode indoors, I didn’t use this, and sweat found its way into the ferrules for the shifting cables on my carbon frame and gummed them up pretty good.

3. and 4. Table created with an electronic keyboard stand and shelving. It’s helpful to be able to reach the computer to deal with problems, and start things off which is why a tall table like this that goes in front of the handlebars (out of sweat range) is great.

5. Wahoo Kickr — Smart Trainer

6. Treadmill Mat – protect your floor and carpet from bike grease and your sweat. If you don’t believe me, you will the first time you step on your sweat puddle in your stocking feet.

See below the picture for where to buy…

Are you on Zwift? It can be hard to spot friends in the crowd, but keep an eye out for me on there and give me a “Ride on!”‘

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Categories // training

Cycling in Heat and Humidity

07.30.2015 by Scott Jangro // 3 Comments

As we roll into the dog days of summer, we’re subjected to the hottest and most humid days of the year. So let’s be a little extra cautious when exercising.

How does the body cool?

There are four mechanisms that our bodies use to cool off: Radiation, Evaporation, Conduction, and Convection.

  • Radiation is the heat leaving the body into the surrounding atmosphere.
  • Convection is air (or water if you’re swimming) flowing by the body, taking away heat.
  • Evaporation is your sweat evaporating, causing a cooling effect.
  • Conduction is your skin coming into contact with something cooler, transferring heat.

Radiation, Convection, and Evaporation are all our friends and work together perfectly to keep us cool. Conduction, not so much in cycling. Unless you hold that frozen water bottle to your neck for a quick relief.

However, if the temperature outside is hotter than our bodies, radiation cannot work. The heat goes in the other direction into our bodies.

And if the air is very humid, evaporation cannot work.

Luckily, convection is always at play when we’re moving at 20mph, and it still feels good.
But when you stop, boy can you feel it.

The downside of the efficient cooling effect that we get from cycling is that we can feel more comfortable than we should. And dehydration is a big risk.

Hydration

Many cyclists say, “Drink before you’re thirsty”, which is great advice especially in hot weather. This is not the time to pack light with only one water bottle. And make it a point to take a sip every 15 minutes, or 5 miles, to replenish what you’re losing.

Planning

When it’s super hot and humid, plan to take it easy on yourself. Maybe do a recovery pace. Or map out a route that doesn’t have your normal hills. (thought he downhills are always good for cooling off).

Or if you’re on a longer ride, be sure to loop in a place to refill the water bottles.

What to drink?

When it’s hot and humid, the most important thing is water. You can go with your electrolytes and sugary drinks, but I always like to mix it up with both a sports drink and some plain water to wash it down.

What to wear?

Nothing would be best. But if that doesn’t seem appropriate (there are lots of naked bike rides you can join), wear something that the wind can get through, and this is a great time to choose the shirt with the full zipper front.

Most importantly, take it easy, and listen extra carefully to what your body is telling you.

Stay safe.

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Categories // Heat

Lumos Bicycle Helmet with Integrated Lights

07.14.2015 by Scott Jangro // 2 Comments

I don’t ride at night often, but when I do, my lights are always dead. Or I don’t have them with me.
But if integrated with my helmet, I think I’d remember to keep it charged, and I’d certainly not be without that.

What a great concept, automatic brake lights, always on blinking rear and front lights, turn signals… yeah how about keeping your hands on the bars while signaling a turn in traffic? nice.

Sometimes the simplest ideas are the best. Unfortunately, it’s a year away. I have no doubt this one will get funded.

Check it out on Kickstarter. The early bird offers of $85 for your own helmet are still available.

UPDATE after a day, this kickstarter is funded, and then some. The early bird offer is gone, but there are others. Hurry!

Lumos – A Next Generation Bicycle Helmet by Lumos Helmet — Kickstarter
The ultimate bicycle helmet with brake lights and turn signals to help cyclists stay safe and visible on the road.

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