What I've Tried: Watts Up Home Cycling

A little while ago, I was given the opportunity to test out the WattsUp Home Cycling Program.  As a new instructor there, Adam wanted me to get familiar with the workouts and the terminology they use in their workouts.   The Home Cycling program is essentially most of the same workouts you'd experience if you went in to one of their classes but you get to do it in the comfort of your own home at a time that works best for you.   It's all about convenience.

His and Hers Home Cycling Programs in action!

The WattsUp program is a periodized training program that works at building your fitness so you're in peak shape by the summer.  It is a year long program and it's based around your power zones.  If you don't know your power zones, you can book at test with one of the WattsUp testers for It's almost like having a coach but without the hefty price tag.  You get several workouts to choose from each week:  3 recovery workouts varying in length (30 min, 45 min and 60 min), 2 quality workouts, also varying in length (60 minutes and 90 minutes) and then a long ride that is close to two hours in duration.  You could ride every day and never do the same workout.  That's a win / win.

The Long Ride in the Watts Up Home Cycling Program

All of the rides I did had me warming up with with some easy spinning along with various drills like high cadence work and everyone's favourite, single leg drills.  When I normally get on the computrainer to ride, I do the warm up and then ride a course.  I always SAY I'm going to do drills but I never do them.  The WattsUp program incorporates those into the warm up so you actually DO them. 

I used the program 2-3 times a week over the course of 4 weeks.  From that time alone, I noticed a difference in my riding.  Power numbers that seemed a little tough to hit at the beginning didn't seem to be as hard to hit or maintain by week four.  Every workout I did was a little different.  Even the recovery workouts were engaging.  You don't just get on your bike and pedal easy for an hour.   Every workout has some variety in it.  G had the opportunity to try it for a week and he signed up for it before the week even ended.  For $50/month, you can't beat the price!  He absolutely loves it. 

If you don't have a computrainer or another type of power based trainer, but you have a power meter on your bike, that also works for the home cycling program.  If you don't have a power meter or a power based trainer, don't worry, WattsUp has got you covered.  You can rent one from Bike Watts.  They offer monthly computrainer rentals.  They have partnered with WattsUp to offer a Home Cycling package.  You can rent a computrainer and get the home cycling package for $120/month.  That's a pretty sweet deal.

I haven't been riding much because of my knees but whenever I get on the bike, I use the WattsUp Home Cycling program.  The workouts are interesting and challenging enough that I'm working hard but not killing myself.   These workouts are much better that my usual "off season" workouts.  Those would usually consist of mostly aerobic rides with a little bit of tempo work thrown in here and there if I felt like it.  Which didn't happen often.   This program offers people a smart way to train in the comfort of their own home year round.  It's definitely something I will look at using for the long haul.

Tri Talk Tuesday: Improving on the Bike

I can't believe that APRIL is here already.  It only seems like yesterday that I celebrated my birthday.  Geez.  It's the first Tuesday of the month so you know what that means... It's time for Tri Talk Tuesday!  This month my lovely co-hosts, Courtney & Cynthia and I are chatting about how to improve on the bike.  Given it's the longest distance discipline of the three sports, this is where you stand to make the most in terms of time gains.

So, how can you get better on the bike?  There are some things you can do that will be costly and others that won't cost you anything.  Here are my 4 tips:

1.  Train with Power

This is the costliest option but it's also the most bang for your buck in my opinion.  The power you are able to generate on the bike is absolute - a watt is a watt.  It is not affected by things like temperature, dehydration etc, as heart rate is.  So even if you're racing on a super hot day, the power you are able to generate will stay the same, unlike your heart rate which will affected by the heat.  If you were training by heart rate and it was a hot day, your heart rate would more than likely be elevated so it wouldn't be an accurate reflection of your proper racing zones.

2.  Get properly Fit

This is probably the next costliest option.  A good bike fit will set you back anywhere between $300-$400.  If you're going to spend money on a tri bike, spend the money on getting fit properly so you get the most out of your bike.  A good fit makes all the difference on a tri bike.  A poor fit can cost you power and comfort.  Even being off by the slightest millimeter can make a difference in your comfort level and the amount of power you can generate on the bike.  I would also include getting an appropriate saddle as part of your bike fit.  I've never been comfortable on the stock saddles that have come on my various tri bikes.  You might be one of the lucky ones that is but if you're not, you may have to do some research.  Being comfortable on your bike, especially in your aero bars means that you'll get the most benefit out of it.  If you're not riding in your aero bars then why are you on a tri bike? 

3.  Ride with a Group

This may or may not cost you anything.  If you choose to join a tri club then obviously there are club dues.  Or maybe you just have a large group of triathlete friends that you like to ride with.  Either way, riding with a large group that has people that are faster than you in it, is another great way to improve your cycling.  You are more apt to work harder at keeping up with the group vs. if you rode on your own.  Riding in a group will also help you get more comfortable handling your bike with people around you. 

4.  Improve Your Pedaling Efficiency - Drills

Cheapest option going.  Look up cycling drills on you tube, get on your trainer, and work your butt off.  Seriously though, working on making your pedal stroke more efficient (i.e no dead spots) will translate to more power.  One of the best drills for improving your pedal stroke is the single leg drill.  I try to incorporate a few of them into my warm up while I'm on the trainer.  You can also do them outside if you're one of those lucky people that lives somewhere you can ride outside all year round. 

Do you have any tips you'd add to this list?  Head on over to the link up and check out some other posts!

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