We know that it is not the best situation to train in, but the Covid-19 crisis forces us to sharpen our wits if we want to stay in the best shape possible during these weeks at home. At ROTOR we wanted to collect all our best tips for indoor training, as well as other tricks that allow you to spend the coming days in the most active way possible.
We know that most of you are going through these weeks of quarantine using a home trainer. And there are a lot of trainers to choose from, I am sure that many of you have some type of exercise bike at home. In addition, many of you who use your regular bike with one of the many types of turbo trainers are users of ROTOR Q rings. Also, if you are considering getting a trainer for these weeks at home, this article can help you decide which is the best option for you. Spinning bikes have the advantage that the measurements can be adapted to any member of the family very quickly. On the other hand, a turbo trainer with your usual training bike, allows you to not have to change any of the measurements at all, and you can use the powermeter to fully control each workout. Do not hesitate to take a look at the article to find out what sensations on the bike each system can give you. It will be a lot of days at home, so the more quality we give to training, the better.
We all know the importance of a powermeter for your outdoor training. And in the same way that the powermeter helps us regulate and plan outdoor training, in indoor training it is equally, or more important. In this article we discuss some reasons why you should train with a powermeter at home. Improving the cadence as well as the analysis of the pedal stroke independently from one leg or the other, can help you improve the fluidity and the percentage of force that you apply to the pedals. In addition, if you are users of the ROTOR Power application, it can help you keep track of the use of watts instantly, the cadence and a lot of other parameters. Take advantage of these days of training at home and get to know the possibilities that training with a powermeter gives you.
Winter has just passed and we are at the beginning of spring, but somehow, we go back to a kind of pre-season during these weeks, so we are going to take advantage of them. In this article we talk about other activities that can be practiced in winter and that today are not possible to practice, how to go to the gym, ski, swim, crossfit … But, although we cannot do these types of activities, this article will help you get ideas for exercising at home as if it were a small gym. It does not matter if you have gym equipment. There are plenty of websites that offer online exercises, yoga classes, stretching and of course the online sessions of many brands of home trainers. If you are lucky enough to have gym equipment at home, crossfit sessions or similar will help you spend this time in a more entertaining way and keep you in shape as much as possible.
This time is not only favorable to training at home in the best possible way. They are also days in which we can overhaul our bikes to the last detail. One of the easiest examples to do and that will allow you to have your bike ready both for the roller, and for when the weeks of confinement are over, is the maintenance of the transmission. In this article we detail how to maintain the transmission, and which components of it require more care than others. By not going outside to train, we will not have the drawbacks of water and mud, so we will use less dense oils for dry conditions, especially on the chain, but it is also a good time to change cables and outers. If you are one of the lucky ones who use a ROTOR Group 1 × 13, you will not have to do this type of maintenance, since it is a system that dispenses with conventional wiring, but maintaining chain, cassette, front and rear derailleur and bottom bracket, is something we all must do often. This is a good time to do it so you can get your transmission running on top of the roller with the utmost precision, or get it ready for when we get back to training outdoors.
In line with the previous article, the maintenance and cleaning of your bike is something that often takes a back seat due to lack of time. Now we have almost no excuses, so we give you all the tricks so you can clean your bike the way the pros do it, or rather, how the pros mechanics do it. At home it is easy to find everything you need to clean your bike. In addition to soap, sponge, brush, rags and oil, a hot water outlet will be perfect for us and if you have a terrace or garage space with a drain, it would be ideal. We explain it to you in 7 simple steps, point by point.
We spoke before about the use of a powermeter when you train indoors, but surely many of you have not yet purchased one and train with a heart rate monitor. In this article we tell you the main differences between training with a heart rate monitor, powermeter or both at the same time. We analyze what each of the two systems gives you, the advantages and disadvantages and why the powermeter has been replacing the heart rate monitor in a very high percentage when assessing the training level and keeping track of it.
The last article we want to refer to, is not about the training tips or tricks to use whilst at home these days, but it is one that is worth reading if you were considering switching to ROTOR Q rings. The current market allows recreational cyclists or those who train to be in good shape, to be able to use components that not only help improve performance, but also help us to take better care of our bodies and make our workouts more satisfactory. And in this sense, the use of ROTOR Q rings oval chainrings is something very useful and that will not only give you that ‘plus’ of performance, but it will help you so that your workouts do not overload your muscles too much. If you had considered switching to Q rings, maybe it is a good time to get back on the bike outdoors not only more motivated, but with the material that helps you improve your performance and the quality of your training.