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Indoor Vs. Outdoor Power
Outdoor power will likely be higher than indoor
Turbo season has been well underway for the past few months thanks to a few restrictions. Now we are being allowed back outside, you may see some differences in your numbers. Here is what to expect and why.
Outdoor power will likely be higher than indoor
Outdoors we are much more likely to do some out the saddle riding. When this happens we can produce more force thanks to our body weight pushing through the pedals, while indoor we tend not to ride out the saddle and so body weight is largely put through the saddle. This means you should expect to see a higher NP and MAX power when riding outside compared to a similar ride inside.
They are called stationary turbo trainers for a reason, they’re stationary. Outside we can move the bike and you will see good riders line them selves up into the perfect power producing position for themselves by rocking the bike. On turbo trainers this rocking cannot happen, so some force is lost due to the movement over the bike to get into a perfect power producing position. This will be prevalent in MAX power efforts.
Coasting, a great chance for the legs to rest and regain some energy. Indoors we tend not to coast, a two hour indoor session is said to be like 3 - 4hrs on the road because of this. Unless you are used to riding on pan flat roads (like Al Qudra) the first few times you do longer sessions on the turbo you will really feel them in your legs. Because of the natural breaks we get outdoors we can usually sustain power for longer, so we will see higher power avg and NP compared to indoors.
Comparing data sets
A huge consideration when comparing indoor to outdoor data is the method of collection. If you ride indoors with a power based trainer, you are likely using that for your data. Outdoors, obviously you must have a different power meter to collect the data. Therefore you are using two different power meters. They will give different readings. If you are getting around a 2.5% difference between your power meters you are doing extremely well. It is common to see a 5 - 10% difference between power meters.
You can check the above by performing a test. Record your indoor power data using something like zwift (or similar) alongside recording your ‘outdoor’ data using your power meter and a garmin (or similar). Then compare the two data sets. While this won’t tell you if you are producing more power outdoors, it will tell you how different your indoor to outdoor power readings are.
Don't be alarmed if there is a 10 - 30 W difference between data sets. It doesn’t mean you are not training accurately or correctly it just means to be aware of differences. During your outdoor season, you should try to base your power zones from the outdoor power meter on an outdoor test. During turbo season it is vice/versa.
Physiological differences
If your power meters are coming up flush, then you know the indoor vs outdoor differences in either down to the biomechanics of cycling or something physiological.
The most likely reason is heat. In Dubai, we tend to be able to keep ourselves cooler riding inside compared to outside. For most others in the world it is the opposite. When we heat up, blood is diverted away from the working muscles to the skin to help with cooling, however the muscle are still demanding the same energy output and so the body must reduce the work load to stop itself overheating. You rarely have a choice here, your body will do it automatically.
Indoors we can stay cool via AC, fans and ice cold nutrition. Outdoors in hot conditions this becomes a lot trickier. So if in the UAE and cycling in summer heat, expect to see a lower output than when you are indoors.
The bottom line
Expect to see differences but don’t let that put you off using both the indoor trainer and outdoor roads. Being a slave to numbers isn’t why we ride our bike. Understand what your zones feel like. Use the indoor season to gain great muscle efficiency for cycling and look forward to the outdoor season to match it with biomechanical efficiencies. So long as both are being improved at some stage, you are becoming a better cyclist.
If the data differences really bother you, ensure you are doing regular zero resets of your power meters and comparing them every few months.
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
Turbo season has been well underway for the past few months thanks to a few restrictions. Now we are being allowed back outside, you may see some differences in your numbers. Here is what to expect and why.
Outdoor power will likely be higher than indoor
Outdoors we are much more likely to do some out the saddle riding. When this happens we can produce more force thanks to our body weight pushing through the pedals, while indoor we tend not to ride out the saddle and so body weight is largely put through the saddle. This means you should expect to see a higher NP and MAX power when riding outside compared to a similar ride inside.
They are called stationary turbo trainers for a reason, they’re stationary. Outside we can move the bike and you will see good riders line them selves up into the perfect power producing position for themselves by rocking the bike. On turbo trainers this rocking cannot happen, so some force is lost due to the movement over the bike to get into a perfect power producing position. This will be prevalent in MAX power efforts.
Coasting, a great chance for the legs to rest and regain some energy. Indoors we tend not to coast, a two hour indoor session is said to be like 3 - 4hrs on the road because of this. Unless you are used to riding on pan flat roads (like Al Qudra) the first few times you do longer sessions on the turbo you will really feel them in your legs. Because of the natural breaks we get outdoors we can usually sustain power for longer, so we will see higher power avg and NP compared to indoors.
Comparing data sets
A huge consideration when comparing indoor to outdoor data is the method of collection. If you ride indoors with a power based trainer, you are likely using that for your data. Outdoors, obviously you must have a different power meter to collect the data. Therefore you are using two different power meters. They will give different readings. If you are getting around a 2.5% difference between your power meters you are doing extremely well. It is common to see a 5 - 10% difference between power meters.
You can check the above by performing a test. Record your indoor power data using something like zwift (or similar) alongside recording your ‘outdoor’ data using your power meter and a garmin (or similar). Then compare the two data sets. While this won’t tell you if you are producing more power outdoors, it will tell you how different your indoor to outdoor power readings are.
Don't be alarmed if there is a 10 - 30 W difference between data sets. It doesn’t mean you are not training accurately or correctly it just means to be aware of differences. During your outdoor season, you should try to base your power zones from the outdoor power meter on an outdoor test. During turbo season it is vice/versa.
Physiological differences
If your power meters are coming up flush, then you know the indoor vs outdoor differences in either down to the biomechanics of cycling or something physiological.
The most likely reason is heat. In Dubai, we tend to be able to keep ourselves cooler riding inside compared to outside. For most others in the world it is the opposite. When we heat up, blood is diverted away from the working muscles to the skin to help with cooling, however the muscle are still demanding the same energy output and so the body must reduce the work load to stop itself overheating. You rarely have a choice here, your body will do it automatically.
Indoors we can stay cool via AC, fans and ice cold nutrition. Outdoors in hot conditions this becomes a lot trickier. So if in the UAE and cycling in summer heat, expect to see a lower output than when you are indoors.
The bottom line
Expect to see differences but don’t let that put you off using both the indoor trainer and outdoor roads. Being a slave to numbers isn’t why we ride our bike. Understand what your zones feel like. Use the indoor season to gain great muscle efficiency for cycling and look forward to the outdoor season to match it with biomechanical efficiencies. So long as both are being improved at some stage, you are becoming a better cyclist.
If the data differences really bother you, ensure you are doing regular zero resets of your power meters and comparing them every few months.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Turbo season has been well underway for the past few months thanks to a few restrictions. Now we are being allowed back outside, you may see some differences in your numbers. Here is what to expect and why.
Outdoor power will likely be higher than indoor
Outdoors we are much more likely to do some out the saddle riding. When this happens we can produce more force thanks to our body weight pushing through the pedals, while indoor we tend not to ride out the saddle and so body weight is largely put through the saddle. This means you should expect to see a higher NP and MAX power when riding outside compared to a similar ride inside.
They are called stationary turbo trainers for a reason, they’re stationary. Outside we can move the bike and you will see good riders line them selves up into the perfect power producing position for themselves by rocking the bike. On turbo trainers this rocking cannot happen, so some force is lost due to the movement over the bike to get into a perfect power producing position. This will be prevalent in MAX power efforts.
Coasting, a great chance for the legs to rest and regain some energy. Indoors we tend not to coast, a two hour indoor session is said to be like 3 - 4hrs on the road because of this. Unless you are used to riding on pan flat roads (like Al Qudra) the first few times you do longer sessions on the turbo you will really feel them in your legs. Because of the natural breaks we get outdoors we can usually sustain power for longer, so we will see higher power avg and NP compared to indoors.
Comparing data sets
A huge consideration when comparing indoor to outdoor data is the method of collection. If you ride indoors with a power based trainer, you are likely using that for your data. Outdoors, obviously you must have a different power meter to collect the data. Therefore you are using two different power meters. They will give different readings. If you are getting around a 2.5% difference between your power meters you are doing extremely well. It is common to see a 5 - 10% difference between power meters.
You can check the above by performing a test. Record your indoor power data using something like zwift (or similar) alongside recording your ‘outdoor’ data using your power meter and a garmin (or similar). Then compare the two data sets. While this won’t tell you if you are producing more power outdoors, it will tell you how different your indoor to outdoor power readings are.
Don't be alarmed if there is a 10 - 30 W difference between data sets. It doesn’t mean you are not training accurately or correctly it just means to be aware of differences. During your outdoor season, you should try to base your power zones from the outdoor power meter on an outdoor test. During turbo season it is vice/versa.
Physiological differences
If your power meters are coming up flush, then you know the indoor vs outdoor differences in either down to the biomechanics of cycling or something physiological.
The most likely reason is heat. In Dubai, we tend to be able to keep ourselves cooler riding inside compared to outside. For most others in the world it is the opposite. When we heat up, blood is diverted away from the working muscles to the skin to help with cooling, however the muscle are still demanding the same energy output and so the body must reduce the work load to stop itself overheating. You rarely have a choice here, your body will do it automatically.
Indoors we can stay cool via AC, fans and ice cold nutrition. Outdoors in hot conditions this becomes a lot trickier. So if in the UAE and cycling in summer heat, expect to see a lower output than when you are indoors.
The bottom line
Expect to see differences but don’t let that put you off using both the indoor trainer and outdoor roads. Being a slave to numbers isn’t why we ride our bike. Understand what your zones feel like. Use the indoor season to gain great muscle efficiency for cycling and look forward to the outdoor season to match it with biomechanical efficiencies. So long as both are being improved at some stage, you are becoming a better cyclist.
If the data differences really bother you, ensure you are doing regular zero resets of your power meters and comparing them every few months.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Turbo season has been well underway for the past few months thanks to a few restrictions. Now we are being allowed back outside, you may see some differences in your numbers. Here is what to expect and why.
Outdoor power will likely be higher than indoor
Outdoors we are much more likely to do some out the saddle riding. When this happens we can produce more force thanks to our body weight pushing through the pedals, while indoor we tend not to ride out the saddle and so body weight is largely put through the saddle. This means you should expect to see a higher NP and MAX power when riding outside compared to a similar ride inside.
They are called stationary turbo trainers for a reason, they’re stationary. Outside we can move the bike and you will see good riders line them selves up into the perfect power producing position for themselves by rocking the bike. On turbo trainers this rocking cannot happen, so some force is lost due to the movement over the bike to get into a perfect power producing position. This will be prevalent in MAX power efforts.
Coasting, a great chance for the legs to rest and regain some energy. Indoors we tend not to coast, a two hour indoor session is said to be like 3 - 4hrs on the road because of this. Unless you are used to riding on pan flat roads (like Al Qudra) the first few times you do longer sessions on the turbo you will really feel them in your legs. Because of the natural breaks we get outdoors we can usually sustain power for longer, so we will see higher power avg and NP compared to indoors.
Comparing data sets
A huge consideration when comparing indoor to outdoor data is the method of collection. If you ride indoors with a power based trainer, you are likely using that for your data. Outdoors, obviously you must have a different power meter to collect the data. Therefore you are using two different power meters. They will give different readings. If you are getting around a 2.5% difference between your power meters you are doing extremely well. It is common to see a 5 - 10% difference between power meters.
You can check the above by performing a test. Record your indoor power data using something like zwift (or similar) alongside recording your ‘outdoor’ data using your power meter and a garmin (or similar). Then compare the two data sets. While this won’t tell you if you are producing more power outdoors, it will tell you how different your indoor to outdoor power readings are.
Don't be alarmed if there is a 10 - 30 W difference between data sets. It doesn’t mean you are not training accurately or correctly it just means to be aware of differences. During your outdoor season, you should try to base your power zones from the outdoor power meter on an outdoor test. During turbo season it is vice/versa.
Physiological differences
If your power meters are coming up flush, then you know the indoor vs outdoor differences in either down to the biomechanics of cycling or something physiological.
The most likely reason is heat. In Dubai, we tend to be able to keep ourselves cooler riding inside compared to outside. For most others in the world it is the opposite. When we heat up, blood is diverted away from the working muscles to the skin to help with cooling, however the muscle are still demanding the same energy output and so the body must reduce the work load to stop itself overheating. You rarely have a choice here, your body will do it automatically.
Indoors we can stay cool via AC, fans and ice cold nutrition. Outdoors in hot conditions this becomes a lot trickier. So if in the UAE and cycling in summer heat, expect to see a lower output than when you are indoors.
The bottom line
Expect to see differences but don’t let that put you off using both the indoor trainer and outdoor roads. Being a slave to numbers isn’t why we ride our bike. Understand what your zones feel like. Use the indoor season to gain great muscle efficiency for cycling and look forward to the outdoor season to match it with biomechanical efficiencies. So long as both are being improved at some stage, you are becoming a better cyclist.
If the data differences really bother you, ensure you are doing regular zero resets of your power meters and comparing them every few months.
Turbo season has been well underway for the past few months thanks to a few restrictions. Now we are being allowed back outside, you may see some differences in your numbers. Here is what to expect and why.
Outdoor power will likely be higher than indoor
Outdoors we are much more likely to do some out the saddle riding. When this happens we can produce more force thanks to our body weight pushing through the pedals, while indoor we tend not to ride out the saddle and so body weight is largely put through the saddle. This means you should expect to see a higher NP and MAX power when riding outside compared to a similar ride inside.
They are called stationary turbo trainers for a reason, they’re stationary. Outside we can move the bike and you will see good riders line them selves up into the perfect power producing position for themselves by rocking the bike. On turbo trainers this rocking cannot happen, so some force is lost due to the movement over the bike to get into a perfect power producing position. This will be prevalent in MAX power efforts.
Coasting, a great chance for the legs to rest and regain some energy. Indoors we tend not to coast, a two hour indoor session is said to be like 3 - 4hrs on the road because of this. Unless you are used to riding on pan flat roads (like Al Qudra) the first few times you do longer sessions on the turbo you will really feel them in your legs. Because of the natural breaks we get outdoors we can usually sustain power for longer, so we will see higher power avg and NP compared to indoors.
Comparing data sets
A huge consideration when comparing indoor to outdoor data is the method of collection. If you ride indoors with a power based trainer, you are likely using that for your data. Outdoors, obviously you must have a different power meter to collect the data. Therefore you are using two different power meters. They will give different readings. If you are getting around a 2.5% difference between your power meters you are doing extremely well. It is common to see a 5 - 10% difference between power meters.
You can check the above by performing a test. Record your indoor power data using something like zwift (or similar) alongside recording your ‘outdoor’ data using your power meter and a garmin (or similar). Then compare the two data sets. While this won’t tell you if you are producing more power outdoors, it will tell you how different your indoor to outdoor power readings are.
Don't be alarmed if there is a 10 - 30 W difference between data sets. It doesn’t mean you are not training accurately or correctly it just means to be aware of differences. During your outdoor season, you should try to base your power zones from the outdoor power meter on an outdoor test. During turbo season it is vice/versa.
Physiological differences
If your power meters are coming up flush, then you know the indoor vs outdoor differences in either down to the biomechanics of cycling or something physiological.
The most likely reason is heat. In Dubai, we tend to be able to keep ourselves cooler riding inside compared to outside. For most others in the world it is the opposite. When we heat up, blood is diverted away from the working muscles to the skin to help with cooling, however the muscle are still demanding the same energy output and so the body must reduce the work load to stop itself overheating. You rarely have a choice here, your body will do it automatically.
Indoors we can stay cool via AC, fans and ice cold nutrition. Outdoors in hot conditions this becomes a lot trickier. So if in the UAE and cycling in summer heat, expect to see a lower output than when you are indoors.
The bottom line
Expect to see differences but don’t let that put you off using both the indoor trainer and outdoor roads. Being a slave to numbers isn’t why we ride our bike. Understand what your zones feel like. Use the indoor season to gain great muscle efficiency for cycling and look forward to the outdoor season to match it with biomechanical efficiencies. So long as both are being improved at some stage, you are becoming a better cyclist.
If the data differences really bother you, ensure you are doing regular zero resets of your power meters and comparing them every few months.
One-Hour Workout: Revving Your Swim Engine
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