Author: Coach Pav

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Training

From Trainer to Trail: Adapting Indoor Workouts for Outdoor Training

From Trainer to Trail: Adapting Indoor Workouts for Outdoor Training

As the weather transitions and the promise of spring beckons, it’s time to dust off your Sunday bests and get ready to ride outdoors. While trainer sessions have allowed you to develop key components of fitness, adapting to the dynamic conditions of outdoor cycling requires some adjustments. 

Understanding the Differences

Environmental Factors

For some climates, spring brings wind, rain, and fluctuating temperatures that can impact your ride. Unlike the controlled environment of indoor training, outdoor riding requires adaptability to changing conditions. Wind resistance can significantly alter your power output, making pacing more challenging. Rain can create slippery surfaces, requiring more caution in handling, braking, and cornering. Temperature swings might mean you need a dress change mid-ride.

Prepare for these factors by checking weather conditions before heading out. Plan your route with bailout options in case of worsening weather, and dress in layers to ensure you remain comfortable and safe.

Practicing riding in various conditions can improve your overall adaptability and confidence when faced with unexpected elements. Not to mention that you can’t control the weather on your target events. 

Bike Handling & Terrain

Indoor training limits your exposure to real-world cycling skills such as cornering, descending, and adjusting for varying road conditions.

Spring is the perfect time to refresh these skills. Outdoor cycling requires the ability to react to obstacles such as potholes, gravel patches, traffic, and even wildlife. In contrast to the predictability of an indoor trainer, your reflexes must be sharp and your bike control precise.

If a skills clinic isn’t available via your local bike club, a great way to regain handling confidence is to practice slow-speed maneuvers in an open area before heading onto the roads – closed parking lots are ideal.

Working on balance, braking control, and navigating tight turns will ease the transition back to outdoor conditions. Riding on mixed terrain, whether rolling hills or technical descents, will also help remind you of correct shifting, gearing, and weight distribution for optimal efficiency.

The Right Data

Indoors, your power and effort can be consistent, but outdoors, wind resistance, terrain changes, and traffic influence effort distribution. Learning to pace yourself accordingly is key. For instance, maintaining a set power output indoors is straightforward, but outside, you may have to surge on climbs, ease up in a tailwind, or push harder against a headwind.

One way to train for this variability is to use lap averages on your recording device rather than the total average. For example, if you are maintaining power/heart rate/perceived exertion on the flats but have to go above this on a hill, simply hit the lap button once you can maintain the right measure again. This helps you focus on the correct time in zone rather than chasing an overall average. 

How to Adapt Your Indoor Workouts

A Gradual Transition

Start by replacing one or two indoor sessions per week with outdoor rides. This allows your body to adjust to changing conditions while maintaining consistency in training. Sudden shifts to all-outdoor riding can lead to fatigue or even injuries, as your body is no longer supported by the controlled resistance of an indoor trainer.

  • Example: If you typically do VO2 max intervals indoors, find a steady climb or stretch of road to replicate these efforts. Uphill efforts are excellent for maintaining steady power output and simulating trainer-based efforts in real-world conditions.
  • Example: Swap an indoor endurance ride for a steady, long outdoor ride to build real-world endurance. Keeping your power, heart rate, or perceived exertion in line with what was prescribed as best as possible and practicing sustained efforts over varied terrain will make your long rides more effective.

Mimic Structure Outdoors

To retain the benefits of structured training, plan outdoor rides that match the goal adaptation of indoor intervals. Use a power meter or heart rate monitor to stay within target zones and replicate your trainer’s precision outdoors.

  • Threshold Intervals: Find a long, uninterrupted stretch of road or a moderate climb where you can sustain effort without frequent stops.
  • Sprint Workouts: Use road signs or natural markers to time your sprints. This keeps the workout engaging and sharpens acceleration skills. A benefit of sprinting outdoors is that you can work on your sprint technique. Have someone record you sprinting so you can compare against professional sprinters’ videos.
  • VO2Max Intervals: Shorter and steeper hills are perfect for VO2Max intervals. Find a hill where you can ride at the required output for the duration.

Refine Bike Handling Skills

Riding outside provides an opportunity to regain confidence in bike handling. Dedicate time to:

  • Practicing cornering and descending to rebuild fluidity and efficiency. A traffic-free (or traffic light) environment can be key to this, so timing rides when most people aren’t driving is sometimes important. 
  • Riding in different positions (on the drops, out of the saddle, etc.) to improve comfort and aerodynamics. Try to make a mental note of all the times you break from the position, then aim to best this next ride.
  • Navigating group rides to reintroduce drafting and pacing dynamics. This also gives you a much-needed social boost and a nice reminder of why you, almost certainly, started riding in the first place. 

Riding with others is a great way to practice real-world skills. Group rides can help you get accustomed to pack dynamics and riding closely with others, which is essential for any draft legal event or goal.

Adjust for Weather

Unlike winter, where you might train indoors to avoid extreme cold, spring weather is unpredictable. Be prepared by:

  • Dressing in layers to regulate body temperature and avoid overheating or chilling. Most jerseys are flexible enough to carry those layers if you need to take them off, but saddlebacks are also a good idea.
  • Checking forecasts and wind conditions before heading out to avoid getting caught in sudden weather shifts. Plan routes where you head into the wind at the start, this means a tailwind on the way home when you might be more fatigued. 
  • Planning routes that allow for bail-out options in case of rain, strong headwinds, or dangerous conditions. Let a family member or buddy know you’re heading out and opt for phone trackers so they can rescue you if you get a mechanical issue.

Being adaptable and prepared will allow you to enjoy outdoor riding without compromising your training quality.

Revise Your Fueling & Hydration Strategies

With indoor, controlled workouts, your fueling and hydration strategy is easy to implement, but outdoor rides demand more attention to this. The increased exposure to wind and sun, combined with longer durations, means that neglecting fueling can lead to energy crashes (bonking) or dehydration.

  • Practice consuming fluids and fuel at regular intervals to prepare for longer rides and races. Set up an alarm on your phone or recording device to go off at 15-minute intervals as a reminder.
  • Experiment with different fueling and hydration strategies, such as different carb or sodium intake per hour, to find what works best for your body.

Incorporate Terrain-Specific Training

Spring is a great time to explore new routes and adapt to different terrains, especially if you have a goal event that has a high degree of needed skill, such as mountain biking or gravel. 

  • Climbing Practice: Find hilly routes to rebuild climbing strength and work on pacing strategies. Correct technique and position are important. Again, ask someone to record you climbing so you can compare it against tutorial videos online.
  • Wind Management: Ride in various wind conditions to practice pacing, positioning, and drafting skills. Riding in heavy wind can be character-building, but opt for headwind in the first half of your ride.
  • Gravel or Trail Rides: If your goals include off-road riding, spring is the ideal time to start working on bike handling over loose surfaces. Just be mindful that after heavy rain, the trails might be in worse condition than the roads.

Mental & Tactical Adaptation

While riding for hours indoors is as much a mental workout as it is physical, spring riding requires situational awareness. Focus on:

  • Reading the road and anticipating gear changes to improve efficiency.
  • Developing tactical awareness for group rides or events, such as when to push efforts or conserve energy.
  • Mentally adjusting to longer, more variable rides after winter’s structured sessions.

Final Thoughts

Spring offers the perfect opportunity to take your winter fitness outdoors and reintroduce the joys of real-world cycling. By gradually transitioning, mimicking structured workouts, refining handling skills, and adjusting for weather conditions, you’ll ensure a seamless and effective shift from the trainer to the trail. Whether you’re preparing for an event, a sportive, or just eager to enjoy the fresh air, embracing the transition properly will set you up for a strong season ahead.

Categories
Training

Turning Training Into A Lifestyle With Process-Based Training Goals

Turning Training Into A Lifestyle With Process-Based Training Goals

Endurance athletes often focus solely on setting outcome-based goals. These might be a new personal best, a podium finish, or hitting a specific power target. While these goals can motivate you, they can also become sources of stress, self-doubt, and burnout. 

This is where Hugo-the AI powerhouse behind Humango-can help shift your mindset from chasing outcomes to process-based training goals, fostering a sustainable, enjoyable approach to training.

Why Outcome-Based Goals Can Hold You Back

Outcome-based goals are results-driven objectives like:

  • Completing a race in under a certain time
  • Achieving a certain threshold or other power/pace number
  • Placing in the top 10 of a race

While these goals can be useful, they come with drawbacks:

  • They create pressure: The constant focus on results can tie your sense of self-worth to the outcome. If things start to unravel (even if it’s not your fault), it can be hugely demoralizing.
  • They’re often influenced by external factors: Weather, competition, illness, or life events can all impact performance, making goal achievement uncertain.
  • They can lead to burnout: If you constantly chase bigger and bigger goals, you may lose sight of why you started training in the first place.

The Power of Process-Based Training Goals

Shifting focus to process-based training goals means valuing your effort rather than just the outcome. This approach breeds long-term success and, more importantly, makes training enjoyable (and less stressful). Some process-focused goals include:

  • Sticking to your planned training schedule
  • Improving sleep and recovery habits
  • Fueling better for training sessions
  • Learning to enjoy each workout, regardless of the numbers

By embracing the process, you take control of your day-to-day actions rather than being controlled by unpredictable race-day variables.

How Hugo Supports Your Long-Term Success

Humango’s AI-powered training system optimizes your process-based training based on your performance, recovery, and adaptability. More importantly, it keeps you engaged and consistent without becoming obsessed with metrics alone.

1. Personalized Adaptive Training

Hugo dynamically adjusts your training based on how you’re responding to workloads. Instead of fixating on a rigid plan built for an arbitrary goal, you can focus on the journey and allow your progress to unfold naturally.

2. Data-Driven, But Not Data-Obsessed

Hugo provides insights into your training without overwhelming you with numbers. Instead of chasing a specific threshold, wattage, or pace goal, it encourages you to train within sustainable zones that align with your long-term development.

3. Encourages Recovery and Balance

One of the biggest risks of being too outcome-focused is overtraining. Hugo’s advanced fatigue detection model helps ensure you balance effort with recovery, keeping training sustainable and enjoyable.

4. Gamification and Positive Reinforcement

By visualizing progress and providing feedback, Hugo makes training feel like a game—rewarding consistency and smart training decisions rather than just big race results.

5. Focus on Enjoyment

With groups and social features that build togetherness and camaraderie with your peers, you can focus on what it means to be an individual athlete and celebrate the successes in day-to-day training.

What is process-based training in endurance sports?

Process-based training focuses on daily consistency, effort, and long-term progress rather than only race-day outcomes.

How does Hugo adjust my training plan?

Hugo analyzes your performance, recovery, and life circumstances to create an adaptive training schedule that keeps you progressing.

Embracing the Joy of Training

When you shift from an outcome-based mindset to focusing on consistent effort, you rediscover the joy of training:

  • Every workout becomes an opportunity for growth.
  • You celebrate small wins, like completing a tough workout or sticking to your routine.
  • You feel satisfaction in the process, not just the result.

Hugo provides the tools to make this transition easier, helping you stay engaged, motivated, and in love with the sport.

Final Thoughts

Chasing big goals isn’t inherently bad, but if it’s causing stress or making you feel disconnected from the joy of training, it might be time to shift your focus. With Humango, you can embrace the journey, train smarter, and enjoy the sport for what it truly is—a lifelong adventure in self-improvement and discovery.

Try Hugo today and start training smarter!

Categories
Training

New Year, New Data: How to Use AI to Optimize Your 2025 Endurance Training

cyclist training in the winter

The makeup of endurance training is experiencing a revolutionary shift with the integration of artificial intelligence (AI), making structured training more personalized, dynamic, and accessible than ever before. In 2025, AI endurance training platforms like Humango are at the forefront of this transformation, providing athletes and coaches with data-driven insights and instantly adaptive training plans.   

What is AI-Driven Endurance Training?

AI-driven training involves using advanced algorithms and machine learning techniques to analyze your performance data, health metrics, and personal goals, and making progressive training fit in around the constraints of your daily life. This data is then used to create a hyper-personalized training plan that adapts in real time based on your progress and any new data received. It’s like having a coach who’s constantly analyzing your every move and tweaking your training regimen to optimize your performance.

Benefits of Using AI in Training

Hyper-Personalization

Every athlete is unique. You have different strengths, weaknesses, time constraints, and goals. AI excels in personalizing training plans to fit your specific needs. By analyzing vast amounts of data, AI endurance training platforms like Humango can identify patterns and optimize training loads and recovery times specifically tailored to you, reducing the risk of injury and enhancing your overall performance.

Dynamic Adaptability

Traditional training plans are rigid and will not account for day-to-day variations in an athlete’s performance or external factors like weather and health. AI-driven plans, however, continuously evolve. If you’re not performing well on a given day or if you’ve had a breakthrough in your training, AI can immediately adjust your program, ensuring you’re always training at the optimum level.

Integration with Wearables

AI endurance training platforms integrate seamlessly with various wearables and devices, collecting real-time data on your heart rate, sleep patterns, health data, and more. This provides a holistic view of your health and fitness, enabling more precise adjustments to your training routines.

How to Implement AI in Your Endurance Training

  1. Choose the Right Platform: Start by selecting an AI endurance training platform that aligns with your sport and training needs. Platforms like Humango are designed for a wide range of activities and offer extensive customization options.
  2. Set Clear Goals: Clearly define what you want to achieve with your training. AI tools are most effective when they have specific targets to work towards.
  3. Integrate Comprehensive Data: The more data you provide, the better. Connect your wearables and devices, upload your workout and health data, and add subjective metrics to give the AI a comprehensive picture of your profile as an endurance athlete.
  4. Regularly Review Settings: While AI can automate many aspects of training, regularly reviewing your settings is invaluable. This helps ensure that the AI’s recommendations are in line with your overall training philosophy and long-term goals.
  5. Embrace Continuous Learning: AI tools evolve with advancements in technology and data analytics. Keep updated with the latest developments and continuously adapt your training approach to leverage these innovations.

Summary

AI is transforming how athletes train for endurance by providing more personalized, adaptable, and data-driven training plans. As we move further into 2025, the use of platforms like Humango will become increasingly prevalent, enabling athletes at all levels to maximize their potential.

Whether you’re an amateur looking to improve your personal best or a professional aiming for the world stage, Humango’s AI has the tools to optimize your training and help you achieve your goals.

Categories
Fitness

Why Cycling Is a Great Way To Stay Fit

Cycling is a low-impact, efficient, and highly social way to stay fit.

If you want to improve your fitness, you need to find activities that push your physical limits. Physiologically speaking, you need to put yourself under enough physical stress that you require a recovery period. Then you need to repeat that process. This approach sounds simple, but it requires consistent effort and ongoing commitment.

But aside from the science, what makes cycling (one of the Humango team’s favorite sports) such an excellent activity for improving fitness? There are countless benefits, but we’ll focus on the top four reasons:

• Low impact 

• Mental health

• Efficient

• Highly social

We’ll also look at virtual group rides, which offer additional perks, including:

• Accessibility

• Affordability

Why is cycling good for your health?

Cycling is a low-impact exercise.

If your goal is to stay fit, you should consider cycling just to prolong the longevity of your body. Cycling offers one of the lowest-impact activities of all endurance sports. This means you stand a much smaller chance of injuring yourself and sidetracking your training plan.

All this might sound fantastic, but we’d like to offer a word of caution: While cycling is low impact, it’s not entirely without risk of injury. When purchasing a bike, you may want to work with a qualified bike seller to find a bike that fits you well. You may even want to customize a bike to your build. Nothing ruins a good ride like a poorly fitted bike.

Cycling boosts your mental health.

Exercise, in general, is excellent for mental health. Like most endurance sports, cycling releases endorphins into the bloodstream, and these “feel good” hormones travel to the brain, reducing anxiety and improving your mood. However, that doesn’t mean more riding is always better. While training is beneficial, overtraining can adversely affect your mental well-being. By combining artificial intelligence with sports science, Humango can help you prevent this.

Cycling makes travel efficient.

Your body is an incredible machine on its own, but when you add the two-wheel brilliance of a well-designed bike, it becomes phenomenal. Even at a modest pace of 15mph, you will cover 60 miles in four hours. There aren’t many other ways to travel that distance that quickly — not without some mechanical assistance.

In many parts of the world, it is possible to go from the mountains to the beach in a single bike ride. In addition to the incredible scenery, this mode of travel provides a tremendous sense of accomplishment.

Cycling is highly social.

There’s nothing quite like getting outside on your bike and riding around with just your thoughts. The flexibility to get on the bike and cruise around is one of the best things about owning a bike. Yet, for those who need their daily fix of human interaction, cycling can also be a way to bond with like-minded people.

With many cities and regions offering bike clubs, organized group rides, Gran Fondos, and sportives, the cycling world has evolved into a tightly knit community.

Discover the benefits of virtual group rides.

While many bike riders enjoy the wind in their hair, cycling has leveraged the power of technology to create a new phase of indoor, interactive cycling. Immersive online platforms like Peloton, Zwift, and RGT Cycling make it easy for cyclists around the world to come together and share their passion for riding a bike.

In these online worlds, you can find a group ride for almost any riding level. Options include everything from group workouts for those who need to smash a set of intervals to organized races with categories and point systems. Whether you want a relaxed ride or an event that pushes your limits, there’s an online ride for you.

These digital riding communities offer advantages that go beyond the bike. From avoiding traffic to avoiding the new guy who will overlap your wheel, virtual group rides remove much of the worry and replace it with safe, stationary fun. You won’t need to worry about running out of food or drink, searching for a bathroom, falling because you can’t unclip your foot in time, or any other factors that tend to cause anxiety.

Virtual rides are always accessible.

As you can probably guess, one of the other advantages of riding in virtual cycling worlds is that they aren’t impacted by the weather. Whether you’re trying to beat the summer heat or skip winter’s rainy gloom, riding indoors lets you accomplish your goal easily.

Virtual riding is affordable.

All this might sound expensive and, compared to other sports, the cost might be higher. However, while you can certainly splurge for the latest and greatest technology the cycling industry has to offer, there are much more affordable options too.

Used equipment is an excellent option for those on a budget or unsure if their interest will last. Join a reputable form or cycling group and seek out trustworthy sellers. Make friends with your local bike store and ask for their advice. Do some research, see what is available, don’t fall for the hard sell, and feel free to take your time.