Better training, based on experience
Mike Clucas of FulGaz has helped many cyclists train better to improve their performances in road races, time trials and triathlons. As a trainer and coach, Clucas realized that indoor trainer workouts can be more than a “bad weather alternative” to outdoor rides if they are approached with clear goals and a well-designed workout plan.
For any trainer workout, Mike suggests:
Steady Mode – Effort over time
No matter how many watts you produce, the video goes at the speed it was filmed. In other words a 45 min session always takes 45 mins, no matter how much energy is expended. From a prescribing workload perspective this mode works well when you want to focus on time at a given intensity. EG “I want 2 x 20 min climbs, at as close to FTP as you can, but great form all the way.” Unlike the real world, your athletes don’t need to ride back down the whole way, they can simply fast forward, or start the video again after their specified rest between efforts. This is a great mode for people to forget the stopwatch and concentrate on form and technique.
20 min threshold climbing efforts
The one in twenty, Officer, Montville
1 hour effort or climb
Gibraltar, Mt Buller
Albert Park, Beach Road, Path to Finn and Dash
Seated hill efforts
Dandenong strongman loop, Arthurs Seat
Reactive Mode – Time yourself
This is a more competitive mode. If an athlete pushes hard they’ll get to the end of a ride sooner. This is great for teaching effective pacing and encouraging your athletes to dig deeper. They even get timed Strava segments up important climbs. This mode is great for ‘goal’ based athletes who respond well to “how much faster can you go?” type challenges, or people who struggle to pace longer efforts well. This mode will become increasingly useful as we gather more race courses for athletes to prepare on.
40km (24.85 miles) (25 mile (40.23 kilometres)) time trial
Noosa Triathlon Course, Safety Beach
Short course Triathlons / 10 mile (16.09 kilometres) Time trials
Tour of Bright Stage 1, Petrie Creek 10, National TT Course
Long time trials / Ironman
Ironman courses coming soon
Lap Mode – Longer sessions
FulGaz automatically loops rides. This transforms a short loop into a series of infinite hill repeats or sprint efforts. This can be used with Steady or Reactive modes.
“Think of FulGaz as your own time trial test lab”
Training for time trials and triathlons
FulGaz really comes into it’s own when you want to train for time trials. A good performance against the clock comes from a combination of appropriate fitness, aerodynamic efficiency, and effective pacing. FulGaz can be used to work all of these areas to some extent, but comes into it’s own when you want to experiment with pacing strategies. Most of the rides are undulating, and the addition of looping means you can time laps round a circuit. You can experiment with steady pacing verses smashing the hills, or working hard of following the cardinal rule of time trials “Don’t do out too hard!”
Indoor Vs Outdoor watts
FulGaz replicates outdoor conditions vey closely. So much so in fact, that if you have an athlete that produces a lot less power indoors, you’ll find them producing much closer to their “outdoor” numbers when they use FulGaz. Our best guess as to why this occurs is the changes in load from second to second during the climbs give the ‘micro-rests’ that the athlete would encounter in the real world. There’s also the visual stimulation to consider, so don’t reduce your expectations of what your athletes can achieve for steady state intervals. Particularly on longer efforts, the difference is quite profound.
- Marin headlands with reactive mode turned off. Listen to the sound and soak up the view while getting in some solid climbs
- Tomalis Bay. An addictive, slightly undulating road perfect for time trial efforts. Some take it easy on this ride, but it’s just crying out to be ridden fast
- Col’D’Abisque. A classic french climb from the Tour de France.