Alpe du Zwift and Winter Training

When my son graduated from high school in 2019, I suddenly had a lot more time on my hands. His sporting events were over. I no longer had to drive him around to school and practice and other events because he finally got his driver’s license. What to do with the extra time? I bought a new bike.

I’m now in my third winter since getting that bike. I’m in my Winter training time. But let me digress…

I’ve had several phases in life during which I would get excited about bike riding, then ride all Summer, building fitness, only to stop for the Winter because it was just too cold to ride outside. I tried stationary trainers but just didn’t stay with the routine. Then Spring would arrive, and my first few rides outside were cold and I was in awful shape so I was always sore at the beginning of the outdoor riding season. After years of this cycle, I would get busy with other things and stop riding altogether. This “ride for a few years then quit” cycle happened a few times.

Now I’m back on the bike, and had the same problem: I need a way to stay fit over the Winter. This time I have some advantages: technology has improved and I have a bigger budget.

I bought a turbo trainer and, for the first Winter, I used Rouvy. It was OK, and I definitely improved my fitness over the Winter, but I decided to try Zwift during my second Winter training cycle.

After a few months of regular Zwift use, I decided to do the Alpe du Zwift climb. I had ridden (virtually) every day for a few weeks before that and I was pushing myself a lot, knowing that I was about to leave on vacation and have a break from training. I finished that climb absolutely exhausted and my first few days of vacation were a new experience in soreness. But, I did it.

Upon my return from vacation, I spent a lot of time on the trainer, climbed Alpe du Zwift a few more times, and entered the outdoor riding season in the best shape in 20+ years. I trained indoors to build power. Once I got outside, I started training for distance to be ready for RAGBRAI.

OK, nice review of history, but what’s the point?

I’m taking a moment to reflect upon my fitness improvement progress:

• In 2019, when I first got my new bike, I was tired after only eight miles. I was getting passed by other bikers all the time. My average ride speed was awful.
• In 2020, my stamina was better, my speed was better, and I was still awfully slow. I had a lot of time off from work because of the COVID-19 pandemic and I rode a lot.
• In 2021, my fitness continued to improve, my average ride speed finally topped 16mph (in hills), and it’s no big deal for me to ride 50+ miles at any time.
• In early 2022, just yesterday, I climbed Alpe du Zwift for the 9th time (finally got the wheels), and I feel good enough to climb it again today.

After nearly three years of riding, I’m in good shape, I feel great, I’ve lost weight, and my resting heart rate is in the high 40s. And most importantly, I still enjoy cycling.

Sauna

I’ve never understood saunas. Why? What makes people sit in an uncomfortably hot room?

Recently, I stumbled upon several videos and web articles about the benefits of saunas. To sum them up:

• They spur the production of heat shock proteins. These proteins help the body to naturally eliminate bad cells, such as the precursors to cancer and dementia.
• Blood pressure is reduced because so much blood has to be sent to the skin to assist in cooling.
• All cause mortality is reduced in men who regularly bathe in a sauna.

This piqued my interest. I did a lot more research. I’m convinced that it’s in my best interest to at least try sauna bathing. My wife really likes scalding-hot baths. She loves the heat. Between the two of us, it seems like a home sauna would get a lot of use. We bought one.

So, with only a week of experience with it, here’s my initial reaction:

• Jumping in right after a workout seems to lead to faster recovery. I feel less tired after a post-workout sauna session. This could just be in my head of course.
• I start sweating profusely. I need three towels: one to sit on, one to wipe the sweat off my body, and one to put under my feet to keep a pool of sweat from forming on the floor.
• My heart rate goes up to the same rate as if I was doing a moderate cycling workout, even when I’m sitting still in the sauna.
• I’m still thirsty after drinking 32 ounces of water during/after a sauna session.
• I feel good for the rest of the day, even if the preceding workout was very demanding.

Will I stick with it after the novelty wears off? Too early to tell. Is it going to help my long term health? I’ll probably never know because I don’t know what would happen if I never bathe in a sauna again. Do I like it so far? YES.

UPDATE #1

After two more weeks, I still like it. I haven’t skipped a day. I have to wash towels ridiculously often. And I’m going to continue using it.

UPDATE #2

After 6 months, I still use the sauna several times per week, usually right after a cycling workout. It’s part of my exercise routine.