The Perfect Pain Cave
As the weather gets colder and the days get shorter, we naturally gravitate to wanting to do at least part of our training inside. So now is the perfect time to ready your pain cave.
The goal of setting up your personal training space is not to be in pain, but rather to be comfortable, hydrated, and motivated to kick some ass. With a little prep, you can get more out of your indoor workouts, really enjoy yourself, and make better gains.
The goal of training is to get in shape. Aim to create your own Zen space that encourages positive, productive, and fun training.
Why is fun important? Because when it’s fun, you’re going to do more; and the more quality training you do, the fitter you will become.
My personal journey with training indoors has evolved over the years. In the early days, I suffered through many rides with my trainer set up next to the oil furnace while staring at a brick wall. This obviously was not ideal. What I’ve learned along the way has allowed me to refine the advice I share.
Here are my top-10 tips to setting up a space for indoor training:
1. Make space. Dedicate a trainer space with a dedicated bike at the ready, if possible. This dramatically reduces set up time. I use my Canyon Endurace because it has a comfortable all-day geometry. I pair this with an Ergon SR Mens saddle, ergonomics are very important when you’re in a fixed position.
2. Pick the right trainer. I use rollers by Inside Ride. They rock fore and aft, allowing my body to move like I’m outside. My setup for indoor racing is a Wahoo Snap that I got used. The key here is the heavy fixed trainer is stable and has an erg function that makes the hills on Zwift feel real. A thick trainer mat is great for wiping up sweat and giving your space that polished look.
3. Customize your dashboard. Get a handlebar mount to keep your device handy for in-game texting, making turns, or adjusting music.
4. Super-size it! Connect your device to a large monitor or TV. The large screen helps with depth perception and makes you feel immersed.
5. Gamify. Get on Zwift, Rouvey, or RGT for some group rides or races. Make a weekly routine with a friend or join a group to get in the work.
6. Pump it up! Pair with Bluetooth headphones or a speaker that you can control remotely from your phone or device. Make a good techno, electronic, or fast-tempo playlist on Spotify like “Power Hour.”
7. Keep cool. Get a high-power agriculture fan from the farm supply store. This will change your world! Thermal regulation is a power-killer; potentially lowering your race and workout performance 10-20%.
8. Motivate. Put up some race décor, like race numbers, jerseys, or a poster from your goal- race. Etsy has some great motivational wall decals and I even found some cool poster art. 
9. Strength-Flexibility-Balance. Have a foam roller and assortment of kettle bells or heavy exercise balls handy for strength-maintenance work. A squat cage and pull-up bar would be ideal for those with the space. Being able to quickly nail a short strength/ balance session can make a huge difference between “I was too busy so I skipped it” and “WOW! I’m so glad I banged out a killer 20-minute session on lunch break.”
10. Organize. Have a small locker, basket, or a shelf where you can keep your shoes, towels, foam roller, Thera bands, and your other go-to workout gear. This can also serve as a bench for your put on and taking off shoes.
Now is the time to get a piece of paper and sketch out your perfect training studio. Make a list of what you need to get ready. If you like your space, you’ll use it more. If you use it more, you’ll be fitter, faster, and fresher for your race season ahead.
After you make your perfect pain cave, relish in demolishing every workout that stands between you and your best!
On my next blog, I will cover some practical tips to planning and execution of indoor workouts and hit on some do’s and don’ts.
Jeremiah Bishop
Canyon Athlete Ambassador
Bishop Training
