PAIN CAVE PERFECTION

You’ll struggle to find a more passionate advocate of Zwift than Tri NZ’s own Anna Russell. You’ve seen the tech used at the Super League Arena Games and here, the former Auckland pro shares tips on setting up your own pain cave.

Triathletes have always loved themselves a great pain cave set-up. From the early Cateyes to the Computrainers, hours spent at TT pace staring at a wall have been the bread and butter of triathlete training plans for years. Things have changed in this space dramatically with the advent of virtual training platforms such as Zwift. It may still be called the pain cave but setups nowadays are anything but a cave. From LED lights to specifically built PCs to 50” TV monitors, the modern indoor training setup has become a piece of art. So what does it take to create this ultimate experience? Here’s five tips to trick out your pain cave:

1. An online training platform

By far the most popular and immersive training platform used by triathletes is Zwift. With both running and cycling, and its use in the Super League Arena Games, it is perfect for those sweet spot TT intervals. You can even use the ‘Join Zwifter’ function and ride with some of your heroes while they are out training.

2. A Computer or Device

Apple TV or an iPad are the most cost-effective Zwift devices you can use at a relatively inexpensive price tag. It still comes at a price (Apple TV is approx. NZ$279) and that is in graphics capability. If you are a closet gamer, or just love a crisp and clear picture, then a gaming style PC or laptop is the way to go. You can see every minute detail in the virtual ‘World’ around you, a truly immersive experience. Want to save money with the PC? Build your own. It’s not as hard as you think!

5. Lighting and aesthetics

Once you’ve got all the must-haves listed, it’s time to make your pain cave your own. Like pumping music? Then why not set up a clubbing-type environment with LED lights that change based on where in the Zwift World you are riding? Want to share your suffering with an audience? Set up a second monitor and livestream out to all your followers while keeping tabs on their comments. Have a custom trainer mat designed with your name on it. Invest in a trainer desk to house all your snacks and devices. The opportunities to make your space unique are endless. Check out some of the best NZ Zwift setups here:

Setup

3. A Smart Trainer

Want to feel every gradient change in the ‘World’ you’re riding in, or have the trainer automatically adjust resistance in a workout to match your power target? Then a smart trainer is a must-have. They come in three categories, the cheapest being the ‘wheel-on’, literally where you keep your back wheel on the trainer. This is great as an entry level option but you may see some variations in power as the reading is quite tyre pressure and temperature sensitive. The most popular is the ‘wheel-off’ or direct-drive trainer. Take the back wheel off, put the chain straight on the trainers cassette and away you go. More accurate, better ‘feel’ for changes in resistance and easier to transport. The gold-standard is the Smart Bike but you’ll pay for it – upwards of $5,000 in most cases. Picture an exercise bike but with cleats and lot’s of cool buttons to press to change gears. They’re quite heavy so this is definitely a piece of equipment to set-up and not move!

4. A Fan

The Ferrari of fans is the Wahoo Headwind. This is remote controlled, can vary intensity based on Heart Rate, and send a plume of air straight into where it matters most - your face and core. A cheaper alternative is a good old heavy-duty fan from Mitre 10. It may not have the remote but it will definitely cool you down. Don’t be fooled by the small desk fans as they feel more like a light exhale on your face rather than a cool jet-force type breeze.

We’re searching for NZ’s ultimate pain cave. Do you have sick set-up? Share it @triathlonnz

Breakfast is often described as the most important meal of the day, because it ‘breaks’ the overnight ‘fast’ and provides fuel to kickstart your body for the day ahead. For a triathlete, breakfast can provide fuel for a morning training session, as well as act as a recovery meal after training.

Breakfast for fuel

Carbohydrate is the key nutrient to fuel a morning training session, particularly if this will be a high intensity session or one longer than 60 minutes. It provides fuel for working muscles and the brain.

Inadequate fuelling before a high intensity session can lead to fatigue later in the session, poor concentration and poor performance. Training with insufficient fuel can also increase your risk of illness and injury.

Adequate hydration is also essential to get the best out of your training session. Like an overnight fast, we can wake up dehydrated after going all night without drinking fluid. Include a drink as part of your pre-training breakfast to ensure you are well hydrated. Juice or milk (plain or flavoured) are good choices as they contain carbohydrate. A useful practise is to check