Despite snow, ice, closed fitness shops, lockdowns and all the other COVID-19 restrictions, how do we get strong and fit through this winter season? How to keep moving when you have nowhere to go? Are there alternatives? Sure, upgrade your home office to a workout center.

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My training studio is a road bike clamped into a Wahoo KlickR, which is connected via bluetooth to my notebook with software from Zwift. It controls the resistance of the Wahoo KlickR via replicated route profiles. This allows you to ride very realistic virtual tours, participate group of riders, and do well thought out workouts and even multi-week training plans. In the past, you had a so-called roller at home in which the wheel was clamped and you manually changed the resistances – similar to a spinning wheel. It was loud, made your neighbors nuts. The Wahoo KlickR (and other latest technology) are absolutely quiet, you hear a clack, at gear changing and that’s it.

Especially in these restrictive times, training platforms like Zwift and others are enjoying enormous popularity. Just think of Jan Fodeno, who completed an Ironman at home. Crazy and somehow absurd, you would think in normal times, but they are just not, the days, normal.

Sunday Morning in Innsbruck

This Sunday morning I saw so many riders around me as never before. On the track in Innsbruck there were no less than 3500 riders on the road, so “crowded” I have never experienced a track. Here in the picture below you can see me (light blue Garmin jersey) surrounded by other riders, and so it was along the entire route.

The route is an official UCI circuit, it offers slow rolling in, out of the city, the climb – 4 to 8% – to Rosengarten and down to the mountain Igels, past the ski jump and back to the city. A nice ride that I’ve done before for real and remember well. And the animation in Zwift is really remarkably realistic.

Meanwhile in France

Long distances cycling, endurance training and especially long-lasting climbs are part of training, as variety is part of life. Zwift offers a replica of the route up to Alpe d’Huez in the Alpes of Savoy, one of the famous mountain stages of the Tour de France. That’s 21 serpentines and a steady climb for 17 km between 8 – 13%, without any break.

Since the Wahoo KlickR is controlled realistically by Zwift, the resistances correspond to reality. When you virtually climb uphil you feel it tremendously in your legs. While I’m on my way up to Alpe d’Huez, I suddenly being passed and greeted by a Neil Nash-Williams – you can see the other participants around you. I immediately remembered our friend Neil, with whom I finished the Tour de France in 2017. Since we are all still in contact I could immediately ask, he denied, but knew about his namesake.

However, this platform is a nice way to keep in touch over the winter and it’s encouraging to see how busy others are. I remember Marc from Camberra who was cycling different routes every day at zwift. He was a pretty good example.

For outsiders, this may all seem a bit surreal. Well, you also go to fitness studios and don’t get bored with monotonous exercises on machines and cardio programs. To me, the animated routes in the virtual world are more appealing, especially since the participants you meet are real, and you can ride along with and exchange ideas. Not to mention the training instructions, for which some people employ an expensive coach. So, Zwift properly operated is a win.

The really strenuous variant is the tour to Mont Ventoux, a 1900m high monument in Provence. I haven’t done it in real life yet, but in the simulation it is the most strenuous thing Zwift has to offer. It’s 22km with an average 10% gradient, without the slightest break in between.

This morning I am a bit exhausted, was almost 3h on the way to the summit and back to the sea. You can not imagine how much water you consume on such a tour; indoors you sweat incredibly. After a longer than usual shower, I felt great and am happy about my training condition. Thanks to Zwift.

Bottom Line

Great, definitely! This investment in the Wahoo KlickR and the Zwift platfom subscription are an absolute win for training at home. The workouts can be very strenuous, but very effective, as a workout is supposed to be effective. Not to forget, you don’t have do spent time to reach the fitness club.

You can ride virtual routes, meet buddies, participate in group events or follow multi-day, multi-week training plans. There are plans for every phase and plenty for every need. There are many wonderfully animated virtual tracks.

Even riding in a group works, as does alternating between leading and slipstreaming. In the settings you can adjust the intensity, which will surely be pleased by beginners. So the intensity is adjustable from realistic (a 10% climb is a 10% climb on the Wahoo) to easier. Beginners may use this to get a taste.

I followed a 6 week FTP boost plan and some other training plans which challenged me quite a bit at the beginning. By applying a workout, the resistance setting is adjusted to the definition of the workout, regardless of topography, Zwift controls the resistance that should be active in the workout; you just focus on what’s on the screen.

My fitness level has improved significantly over this winter, which I can see from my VO2max and other parameters. What has also changed significantly is the water consumption. You sweat incredibly and need an extreme amount of water. So if you don’t like tap water, you’ll find additional fitness work in lugging boxes as well.

Conclusion – definitely a win.

Finally, a picture of our wonderful snowy landscape in March of this year, which the coming rain will melt down again. Was waiting for dry conditions for a winter velo ride, but didn’t got it. Cycling with these narrow tires is not a healthy idea pedalling somewhere at some slippery roads.

I hope you have also found a little way out for you in this time of restrictions and continue to come healthy and well through the winter. See you soon …