Episode 289: Weaponize Your Bike - A Pathway to Unlocking Speed, Power, Technique and Skill
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Welcome to the Purple Patch podcast! In this week's episode, IRONMAN Master Coach Matt Dixon shares valuable insights on maximizing the benefits of indoor bike trainers to improve outdoor performance.
While many of us use an indoor trainer to save time, escape weather conditions during the winter months, and develop fitness through interval training, Matt goes a step further by providing practical tips and tools to upgrade your speed, enhance your outdoor riding experience, and unleash your full potential as a rider.
Matt shares effective ways to access a deeper and more focused training session on the indoor bike trainer. He delves into specific strategies, skills, and techniques like leveraging gear usage, cadence, pedal stroke, posture, specificity of intervals, terrain management, and other elements that can help you optimize your bike training well beyond boosting your fitness profile.
Most coaches tend to avoid the topic of skill set acquisition because it is challenging to coach remotely, or they are not familiar with how to approach it. However, this is precisely what we specialize in. It is the backbone of our bike program and our reputation for helping to build stronger and faster riders.
Matt reveals the secrets behind our success so that you can connect the dots on how your effort inside applies to you becoming a better bike rider outside.
For a more focused look beyond the podcast, attend our Workshop on Wheels and access your chance to get LIVE, real-time coaching on the bike from IRONMAN Master Coach and Purple Patch founder Matt Dixon.
Episode Timestamps
00:00 - 04:06 - Welcome and Episode Introduction
04:14 - 8:35 - Matt's News-ings
08:43 - 33:42 - The Meat and Potatoes - Episode 289: Weaponize Your Bike - A Pathway to Unlocking Speed, Power, Technique and Skill
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Full Transcript
Matt Dixon 00:00
I'm Matt Dixon, welcome to the Purple Patch podcast. The mission of Purple Patch is to empower and educate every human being to reach their athletic potential. Through the lens of athletic potential, you reach your human potential. The purpose of this podcast is to help time-starved people everywhere integrate sport into life.
Matt Dixon 00:24
Hey, folks, if you're a longtime listener, then you will well know about our long-term partnership with InsideTracker. Taking a look inside at your biometrics and combining it with the advice and recommendations from the team of scientists and experts at InsideTracker gives you a wonderful pathway to optimize your performance. But guess what, things just got much, much better. Because the way that InsideTracker presents those results to you makes them clear and actionable for you. They've categorized the results into 10 key elements that directly imprint your profile of performance, whether it's stress levels, whether it's looking for improved endurance or any element that you're looking to improve, they provide insights into your profile, and then key steps that you can take to try and actionize to get a better yield in performance. It helps you even better than before, prioritize your focus, and ensure that you get measurable results. All you need to do to participate is head to insidetracker.com/purple patch and use this code Purple Patch pro 20. All of the Purple Patch athletes do it, and they yield great results from it, and you can take advantage as well. All right, on with the show. We're talking about bike riding today.
Matt Dixon 01:50
And welcome to the Purple Patch podcast as ever, your host, Matt Dixon, and today we're going to talk about riding your bicycle on a bike trainer. Or if you're fancy, ride your bike on that smart bike. Yes, you know, the ones those pieces of equipment that are just well, they're just the Gucci of indoor riding. It's a great venue for time efficiency yeah. Maybe a great place to bang out intervals, particularly those high-intensity intervals. But do you realize that the indoor trainer is a huge catalyst for you becoming a better outdoor rider? And I'm not talking about raising your fitness profile. I'm discussing the upgrading of your skills of how you can learn to fully utilize all the tools available to get the best speed possible from whatever fitness you generate. It is powerful. Now there is a dirty truth before I go into today's show. And that's that bike manufacturers, equipment manufacturers, they're never going to talk to you about this. And in all honesty, most coaches won't discuss it. Now, the manufacturers, don't discuss it because they can't sell you anything for this truth. And many coaches Well, the unfortunate thing is it's really difficult to coach remotely. And many folks just simply don't understand how to coach this. The good news is, this is what we do. And we'd love it. I think it's the backbone of why we've got such a stellar reputation of helping riders become much, much stronger, but more importantly, much, much faster. And we're going to try and peel back the curtain a little bit and give you insights today. As we start to go into the darker and shorter and colder days of winter, at least in the northern hemisphere. Why don't you weaponize your bike a little bit? Why didn't you set yourself up to become faster? It can be enjoyable, fun, and engaging, but also be the catalyst for you to upgrade and weaponize your bike ride. Let's do it. Today. I reveal all. It's going to be in the meat and potatoes. But first of all, I can't help but do a very important Matt's News-ings. Over to you Barry.
Matt Dixon 04:07
Yes, folks, Matt's News-ings. And we've got a goodie today. Workshop on Wheels. As we started to map out this podcast and think about the show, I was confident in providing some helpful education for folks who like to ride their bikes, particularly those who utilize the bike trainer inside. But as a team, we sat around in one of our meetings and we said how can we actionize this? How can we help listeners feel the benefits, understand it, and provide coaching? And we thought, You know what, why don't we do a live session? Why don't we do something that's fun, free for all, so everyone can get involved and at the same time, yield real benefits: game-changing speed, power, technique, and terrain skills for your best-ever bike split or, more importantly, to just try and beat your mate up at the top of the hill. That's a good Saturday morning's fun. And on November the 18th at 7 am Pacific, which is wonderful timing, great for the West Coast folks, not too late for the East Coast folks, even the Europeans in a nice Saturday afternoon before they go to dinner, can participate. And well you Aussies and Kiwis, you can do it once you get home from the pub, on November, 18th, Saturday at 7 am. From here in the Purple Patch Performance Center, I would like to invite you to join me live. Yes, I am going to be leading a workshop on wheels. And much of what we talk about today, you're going to get some real-time coaching and experience many of the principles. What if I told you that I could teach you how to shave minutes off your bike split, and enjoy your bike riding more, without having to spend hundreds of dollars on new equipment, without even needing to get any fitter than you are right now? That's what we're gonna be doing in this event. And guess what, we're gonna have a lot of fun doing it, I'm going to DJ it up a little bit. And I can see you because by joining life and turning on your little video via our software platform, I'm going to get to coach you directly and you can follow along. But I'm also able to provide feedback to you so that I can ensure that you're executing as intended, this is going to be a lot - blast, a lot of fun. And you're going to be joined by a whole host of Purple Patch athletes. But as we're hosting this event, we thought you know what, let's do something nice. If you come and attend live, we're going to give every single participant a free full-feature trial of our live and on-demand cycling membership. Yep, just by showing up and giving it a crack, we are going to give you 10 days where you can use all of the Purple Patch library. So not just in this session, but for the next 10 days for free. You can ride your heart out and try and apply the skills. We're going to help you improve power transfer, learn your optimal cadence for a range of power combinations, help you develop terrain management skills, and even improve your toolkit of body positions and cadence ranges so that it can get you from point A to point B faster. And that's a lot of the fun of the journey. And so all you need to do is sign up, we're gonna pop the link in the show notes. And of course, it will be blasted on the front page of the website, Purple Patch fitness.com. You can always reach out as well. info@purplepatchfitness.com and we will get you engaged. It's going to be a lot of fun. And I just ask you this. Are you ready to take your cycling to the next level? Weaponize it. That's what I like to say. All right, Barry. That is November the 18th. Saturday bright and early. I hope that you're going to be brewing the coffee and Purple Patch athletes will know Mrs. Jenkins will be there. We're going to have Angus there, making sure that his shepherding, we will have the human abacus keeping on track with the mathematicals, it's going to be a lot of fun, ladies, and gentlemen. All right. It's all free. It's all fun, a big community event. And I want to treat this a little bit like just inviting you guys, the audience to come and play with me on the bike. Why don't we do it? It's all free. Great times. All right, Barry, on with the meat and potatoes.
Matt Dixon 08:43
All right, folks, the meat and potatoes. And yes, we are talking about the bike trainer today. Now, it used to be the fact that people would go on and on about what an hour on the bike trainer is worth on the road. 60 minutes, it's such an effective place to do interval, surely that's worth two hours on the road. I like to separate the two, I don't even consider it like that. It is a controlled environment, that you have a wonderful tool not only to get an effective workout but also to upgrade your skills. Now in triathlon and riding cycles, that's pretty accepted nowadays. But the second part of what I said is maybe less known. A highly valuable tool for riding performance, where you can upgrade your outdoor riding. And that's what we're looking to do. This isn't just a convenience tool. It's not a pain cave that you just use because you can't go and ride outside it. It can be a key element to help you ride faster, and that's what we're looking to accomplish. So what is there to know about the bike trainer? Well, we want to go through a few things in today's show. The first is I think we should acknowledge some limitations. It's important to understand what you can't get accomplished on a bike trainer. But then on the flip side, let's go positive, we're going to talk about the benefits of riding indoors, as well as some of the strategies to optimize your bike training. And then of course, we're going to have a little final word from me to put it all in perspective, and hopefully engage you with an exciting path ahead.
Matt Dixon 10:17
So let's first kick off with our limitations. Now, rather than just building a list of benefits, I think it's really important to understand that sitting inside on a bike trainer is not the only pathway to get you faster. If you only rode on a bike trainer, you're going to severely limit your riding potential. And we have to acknowledge that because there are a few things important things that you simply can't develop and improve on a bike trainer. The first is just situational awareness. Understand your environment outside, it's no surprise that experienced riders tend to crash a little bit less, particularly when it comes to opening doors and city streets, or potholes or sticks. And that's because they have mastered their craft of riding their bicycle outside. And therefore, they can shift their conscious state of mind to the environment around them. And that's a key safety environment. It's a paradox because so many people, because of understandable fears of safety just ride inside. The challenge that is when you do ride outside, it is less safe to do so. And so a healthy blend and some building positive situations and experiences outside I think is worthwhile. It's also a factor that you simply cannot develop outside core handling skills. Some interactions with your bicycle simply cannot be replicated on the trainer. No matter what marketing spin the smart trainer companies try and provide you, you simply cannot develop a sense of balance, braking, cornering, and descending. While you are fixed in a stationary place. These interactions are often lacking amongst so many riders that we coach. And so we must realize that plenty of outside riding with a focus on these four fundamental skills is going to benefit you. Those first two points go hand in hand: upskill, become a master of the machine, it becomes safer, but also you set up to go faster at the same time. A third element is your stabilizing muscles. Many riders don't realize, but when you're going down any street, your bike is always moving. So is your car. And you can feel this, when you're driving your car, if you lock out your elbows and drive, you're going to suddenly feel all of the interactions. You want to allow your bicycle to flow a little bit. Once you get up to speed, it's a very, very stable vehicle. But when riding and it's always moving, you're going to have supple stabilization occurring. And there's a muscular conditioning that occurs with that. And so if you always fail to ride outside, when you do go and ride outside, it will be much more likely that your lower back will hurt, your hips get stiff, and maybe your running legs will be impaired if you're running off the bike in a triathlon. So those minor muscles all stabilizing and keeping you flowing on the bicycle are important to get conditioned. We also - we often call that postural integrity. And then there's a limitation that used to be the case, but it's no more.
Matt Dixon 13:31
And so now we start to shift to positive. I'm going to label these Old Truths and New Realities. Because it used to be the fact that it was impossible to truly improve your terrain management skills. And that's how you get the best speed return for the power and how you distribute that power across variable terrain, going upgrades, cresting hills going downhill, cresting through the bottom of rollers, et cetera. And it used to be the fact that you couldn't appreciate the feel of those shifts of terrain, and the feel of the road. But guess what, with a smart training prescription, and a new software platform, this is not only possible, it's now integral to you becoming a better bike rider. It is now the backbone of our training efforts. And that's empowering. That's wonderful news, particularly if you love to ride inside or your time-starved Of course many of the athletes we work with are that, time-starved. And so this is why it's become such a cornerstone of our training. So let's lead into our benefits of riding indoors. Because ultimately, it is a really valuable tool.
Matt Dixon 14:51
So yeah, you cannot work on standing very well or cornering. But that doesn't mean that the trainer is a limited tool. If that's far from it. One of the biggest mistakes that I see riders make is thinking that bike training is just a tool for efficiency. It's maybe a good venue to hit intervals, and maybe build your physiology, I'm boosting my FTP, and I'm getting more power. But the truth is that when it's used appropriately, is the optimal place to upgrade your posture, your pedaling, and your riding skills. I go further, it is the ideal setup to help you maximize your speed return from any current state of fitness. Let me re-say that. Riding indoors, the appropriate way, by the way, is the ideal setup to help you maximize your speed return for any state of fitness. That is empowering, that's important. When you use it correctly, it's going to help you go faster. Now, unfortunately, the vast majority of riders miss this opportunity. So let's ensure it doesn't happen to you. Every single rider can benefit from utilizing the trainer.
Matt Dixon 16:13
So here are some of the opportunities now, the benefits of intelligently using the trainer. So the first one, and this is the big blanket umbrella, upgrading your skills, it might surprise you that the most important benefit of indoor riding is to get better at outdoor riding. That's true. At Purple Patch our sessions are built from the ground up to teach riders, participants, and our athletes, to maximize their wheel speed relative to their input. So what that involves is teaching every rider how to navigate rolling terrain, manage hills, mix their system loads, as we like to call it, which is their muscular or more cardiovascular strain on their body, and develop effective standing skills to yield faster riding for your fitness. Now, this might sound conceptual, and maybe even complicated, but it's not. You can break it down into sections and have a series of aha moments where riders feel what it's like to go from a flat into a hill, to maybe crest over a hill, to manage tension on the chain as you're descending without huge physiological cost, and to carry speed through variable terrain. And by feeling it in a safe environment, when you can apply whole focus is going to give you ongoing and repeated feedback. I didn't do that part well, wow, that felt the flow, I get it now. Wonderful. It is a hugely empowering and important element to make you go faster.
Matt Dixon 17:56
Now what this involves is some key instructional elements. Let's first start with your gears. Here's a blunt truth. Most folks who ride their bikes don't understand how to leverage their gears, especially when going through variable terrain. They create undue physiological costs and limit their speed returns simply because they don't change gears enough, or they don't shift gear at the right time. Now we see that across the spectrum of riding ability, and I'm afraid triathletes, you folks are particularly guilty of this. When you ride in specific software like we do at Purple Patch, we teach people how to fully learn and leverage gears on the bike. And it's a wonderfully safe environment where you can get ongoing feedback, where I throw at you a 4% or 7% and negative 1% or 2%, or 4% or 3% grade, and you have to shift gears to either manage system stress or get faster speed yield. And that starts to become instructional. Now the parallel journey to this is your cadence and standing. Now ultimately you blend these two of course, but in an indoor environment, you can isolate and also teach riders how to effectively leverage your cadence or your leg speed as well as standing out of the saddle. Now this is another tool that is grossly under-leveraged by a whole spectrum of riders. And it's not understood that this is a tool that you can leverage to manage your system stress and also shift to get a bigger yield in speed. And it's simply how fast are your feet going around in any given gear. This becomes really really valuable but so many outdoor riders just rigidly stick to a very narrow range in cadence. Let's call it somewhere between 80 and 90 revolutions per minute. You should broaden your perspective, and bring more leg speed into the party. Why not? Everyone is welcome. But more than that, if you learn these principles, you're going to upgrade your skills in able to navigate terrain, using cadence as well. And when you fully understand how to leverage gears, and you fully understand how to leverage your cadence relative to any power output, then you can combine the two. And suddenly, you become not only smarter as heck, ladies and gentlemen, but you also get a whole heap faster. And this is real. This isn't hopeful, aspiration, or theoretical, this is real. Look, ultimately don't just work hard work, right? And I think this is the very backbone of why we've got a massively rich history and creating great riders, because we build the skills inside, and then encourage the athletes to apply outside. And ultimately, there is a truth to this may be the biggest selling point. You're not measured by the power you generate, you're measured by the time it takes you to go across the course. And that is a confluence of factors, namely, strong riding with smart application of that fitness. It is a huge benefit, the number one benefit of you riding inside. And yet I sit in on my soapbox and realize that the vast majority of riders don't even consider it a factor. So that is an opportunity for you.
Matt Dixon 21:42
A second benefit is to work on your pedal stroke, and your posture, without the requirement of managing your bike in traffic variable terrain, the trainer provides an optimal environment for you to work on your pedal stroke and proper posture. Now you can further this by adding a mirror in your setup because that provides wonderful self-guided feedback that can reinforce that you doing things well. Of course, also, if you have someone like a coach, like me on the other side with a two-way video, yeah, we do that a Purple Patch, then of course, you can get some specific feedback. But the two in harmony create a potent recipe for you. Now this is important, because if you dial in a suitable, supple, quiet, and very narrow aerodynamic posture, and you have smooth paddle strokes, then you get form over your force. And this is so critical. It's critical in performance in triathlon, cycling, and riding in general. Ultimately, if we think about something like a longer distance triathlon, or a century ride, or something crazy, like I did last year, the Haute Route, it's all about being able to retain your form under fatigue. But the only way you're ever going to do that is if you establish the great habit of riding well, so far as posture and pedaling, despite fatigue, while under fatigue. Now I should add that every element of outside riding, standing cornering, and terrain management, can't be properly executed without great posture. So while on the trainer, I said a great limitation was you can't corner, you can't stand effectively, you can't descend well. And you can't do that with a trainer. What you can do is set yourself up with the habit of retaining wonderful posture. And that is just the starting point to unlock the ability to improve all of those technical elements. And this becomes important because if you make it a habit inside, it is the gateway for you to improve outside. Don't fall into binary thinking folks and realize that skill acquisition doesn't apply just inside or outside. You need to do it inside and then apply it and it's a wonderful venue because it gives you the place of focus.
Matt Dixon 24:09
So what else is the trainer good for? Well, I have to be truthful. Specificity of intervals let's not run away with it. It's great. We tend to prescribe training as a combination of efforts or your power with a wide range of specific cadence plays. And when you dial this in on the trainer, it is a particularly potent training stimulus. The backbone of the Purple Patch training is what we label End of Range and that is at any given power output, we have our intervals executed at either a very low, almost synthetic type of cadence, ranges of 40, 50, or 60 revolutions per minute, or at the upper end of range what we label as neurological conditioning, riding at 95, 105, 115, even 125 revolutions per minute. And this is very, very different from a regular training stimulus, don't just prescribe the power, but extend the rider's range of cadence very, very low or very high. Now, there's a host of reasons why this is a potent training stimulus. And I'm not going to get into that we've done various shows on this before. But I will say that the best environment in many ways, the only environment in which you can effectively do this type of work is on a stationary trainer. Now, as well as the skill acquisition side of terrain management and getting the best speed, relative to your fitness, I would say that this end-of-range, cadence work relative to any power output is another huge stimulus to creating faster, more efficient riders. Now, finally, we've got to acknowledge as well, that the trainer is a wonderful tool for training in a controlled environment. So you can do specific intervals, and everyone that rides outside or inside, I should say, understands and appreciates this, and of course, is a wonderful tool for time-effective training. Even sometimes, where I live in the Paradise of riding north of San Francisco, it's still a wonderful tool for me to use in my time-starved life. And I'm sure it is for you too. We work with plenty of time-starved athletes here and we have limited opportunity to get outside. Thus an indoor bike trainer eliminates the challenge of quality riding in a time-efficient manner. And of course, allows you to avoid nasty weather days. And me? Well, I'm English, I'm used to the nasty weather. But now I'm a California boy. And I don't like to go outside riding unless it's a nice balmy 65 degrees or more. Alright, I'm joking, but it's not that much of a joke.
Matt Dixon 26:52
All right. So let's talk about some strategies to optimize your bike training and some of the golden rules. Well, here it is very simple, guys, if you want to optimize your indoor bike training, number one, make it a rule for yourself. Always, and I double underline that, always ride with great posture. There is no excuse for riding with locked elbows, tense shoulders, and hips rotated back on your seat. Ride like the rider you want to be. And if you ingrain the correct postural habits, and then they will be there when you're out on the race course. What makes this trainer a great place to produce data is the consistency and repeatability. That's why we always talk about the Purple Patch three P's. Great position, great posture, and great pedaling. Number two, make your pedal stroke fluid. While riding inside you have the opportunity to understand, appreciate, and apply a fluid and smooth pedal stroke. So for example here, many riders tend to stomp on the pedals. And when you're inside, you can visually see that back that chain bouncing, you can feel gaps in the constant tension of application. Smooth it out. Work on your economy. Try and ensure that every ounce of your effort goes into the tension on the chain that's going to move the cogs that are going to generate the force to move your wheels in the most effective manner. This is in parallel to any of the effort that you put in. And finally, absolutely obsess, and I mean, obsess on upgrading your skills. An hour on the bike trainer is a wonderful place to do intervals. But it can be also mentally, really engaging, almost fatiguing in a liberating sparking kind of way because you are thinking about how you're doing things. If you want to get faster, and I mean significantly faster, outsize your performance, and obsess on upgrading your skills. If you keep focused on the question, How can I become a better bike rider outside, you will almost certainly improve your focus, ride your bike better, and get faster no matter how fit you are.
Matt Dixon 29:23
And so I encourage you to connect the dots on how your effort inside applies to you becoming a better bike rider outside. It is a wonderful tool in your performance arsenal. But remember, your ultimate mission is to become a better bike rider outside. And so guys, the final word, becoming a better bike rider is so much more than just increasing your power. If you truly want breakthroughs, you can increase your fitness, your muscular endurance, and your power profile. And from that, you can expect nice gains. And that's terrific. But guess what? I'm greedy. The dirty truth is that the only path for you to get outsized exponential performance gains is via improving your fitness profile through some hard work, but also upgrading your skills and mastering how to manage terrain effectively. That's where the huge gains yield. If you dial in to become a better bike rider, you can't even imagine how much faster you get. And all it takes is focus and effort. It's under-discussed by all of us by can equipment manufacturers because they can't sell it to you. The coaches don't discuss it, because it's not easy, at least typically easy to discuss from afar. But the results are worlds above what you can ever expect. Get smarter, upgrade your skills go faster. Yeah, you want to increase your fitness. But get faster, folks. That's what we're looking to do. And we believe that you can only truly optimize this when you combine the power of inside riding with outside application. That is where you get gold stars, folks. And that's where you get faster. Finally, come and join me. Look, we're gonna have some beers as well, best day brewing a sponsoring the event, a wonderful, in fact, by far the best non-alcoholic beer have ever had. And I drink plenty of it authentically. But best that day they are going to give out a whole bunch of prizes and awards to participants. And they're a lot of fun. They know how to do things. And it's going to be shipped to you if you're a lucky recipient of one of my rewards. But Saturday, November the 18th. A lot of fun. Join me for a live session. It is a workshop on wheels. And if you've sparked interest by what I talked about today, why don't you come and join me live? And I promise you it's going to be some great music. We might even have some Pet Shop Boys. I might do a bit of Diana Ross remixed, you can't imagine what's coming. Alright, folks, I hope that helps. We'll see you next time. Take care.
Matt Dixon 32:09
Guys, thanks so much for joining. Thank you for listening. I hope that you enjoyed the new format. You can never miss an episode by simply subscribing. Head to the Purple Patch channel on YouTube and you will find it there. And you could subscribe. Of course, I'd like to ask you, if you will subscribe also share it with your friends. And it's really helpful if you leave a nice positive review in the comments. Now any questions you have, let me know feel free to add a comment and I will try my best to respond and support you on your performance journey. As we commence this video podcast experience, if you have any feedback at all, as mentioned earlier in the show, we would love your help in helping us to improve. Simply email us at info@purplepatchfitness.com or leave it in the comments of the show on the Purple Patch page. And we will get you dialed in. We'd love constructive feedback. We are in a growth mindset as we like to call it. And so feel free to share with your friends but as I said, let's build this together. Let's make it something special. It's really fun. We're trying hard to make it a special experience and we want to welcome you into the Purple Patch community. With that. I hope you have a great week. Stay healthy, have fun, keep smiling, and do whatever you do. Take care.
SUMMARY KEYWORDS
riding, trainer, bike, riders, wonderful, folks, skills, faster, terrain, purple, patch, fun, intervals, performance, fitness, speed, great, posture, cadence, bike rider