Heather: We're all spending a lot more time at home indoors. I know some of us have more
restrictions than others, but as a human race, one of the things we're great at is problem solving
and then adapting. It's certainly something we've seen optimized when it comes to training
for triathlon. Ahead of this video, I reached out to some of the pros and asked them to
share their indoor training setups. It's time to get nosy. Let's have a look behind the
scenes. [music]
Heather: As you can tell, there's not really much to see here in my makeshift spare bedroom
at pain cave. You haven't clicked on this video to see my pain cave. You want to see
the pros. Let's not hang around. Why not start off with double Ironman World Champion, Patrick
Lange. It seems like he's not just got his racing nailed but his setup is pretty sweet
too. Patrick Lange: Hey guys. I'd like to share
some bit size of my training room. I'd like to quote Daniela Ryf's post because she said
she doesn't have a pain cave, she has a training room where she is able to fulfill her dreams,
work towards her dreams. I really like that. I'm going to quote on that. This is my training
room and I give you a tour. [music]
Patrick Lange: The first and most important. We have the bike trainers because we are training
together, Julia and I. We have this nice little setup. The most of my time on the training
I'll spend on my TT bike, on my competition bike because I train to ride in the aero position
especially during the high levels. We use Tacx trainers and we're connected with Swift
with the TV out there. We have some TRX trainer. We have the yoga mat and the gymnastic ball.
Then we have the weightlifting station with the elastic bands for the smooth training,
for increasing some power. That's more or less the setup where we can-- I think, we
can cover everything else related to strength and my fitness training indoors. We spend
a lot of time here to make our dreams come true.
Heather: I'm not sure if it's German organization coming through here, but Laura Philip seems
to have an equally impressive setup. Laura Philip: Hi guys. Laura Philip here.
I just wanted to give you a little short insight into my pain cave setup during quarantine
time. Over here I just have a basic setup with some weights, box for some jumps, treadmill
in the background. Then I have my [unintelligible 00:03:17] or the tour pro smart trainer. Pretty
sweet setup for virtual riding. Behind me, you see my pool. We build it. Just a little
pool where I can swim on some hot-- Water temperature right now is 25 degrees. Not too
bad. I did quite some swims also with my wetsuit.
Over here, I also have a ski arc which is also pretty cool but for only for ski exercise
but also for swim-specific strength exercise. Also, have some codes to do some other stretches
and strength exercises. Over here, another room where I can also lift some weights, do
core stuff, do some fun stuff in the rings. That's pretty much all I got. That's my setup
Hope you like it. I love to spend time in here. Take care.
Heather: I told you there's going to be some good ones but do not worry, you can still
be a world champion without anything quite such an impressive setup. Gustav Iden is the
reigning 70.3 world champ and he uses the same pain cave that he has had for years although
he's definitely going to beat us when it comes to the sound system.
[music] Gustav Iden: Hello GTN, and welcome to my
pain cave. It's a really basic setup with a bike here but the TV and the sound system
is really, really good. I also nearly bought a treadmill so I can have a complete brick
sessions inside this basement. On this table here, I have all the things I need. I have
a lactate measurement device here. I can exactly know how hard I'm pushing. I have some extra
energy and I have my earbuds in case my mother and father are upstairs trying to sleep while
I'm training in the morning. I don't use the sound system to wake them up.
Heather: Some of us don't do that much training indoors and it might have come as a bit of
a surprise when the lockdown was imposed. I must admit I was really lucky I managed
to get the treadmill from work back to mine just in time. A few of the pros started to
realize the potential repercussions for not being able to go outside and train. There
were a couple of hasty purchases of treadmills made. It does turn out though that not all
treadmills are built to endure the sheer volume and speed of pro triathletes. If you do run
at the speed of David McNamee, it's no wonder a treadmill can't keep up. It does seem though
that David has managed to at least maintain his sense of humor while also in lockdown
in Girona. David McNamee: Hey everyone, It's David McNamee
here in Spain. Today I'm going to be showing you my pain cave. Living here, I never thought
I would need such a thing but obviously, due to the COVID pandemic, everyone's basically
training doors. I just split my training between two places in my flat. The first place is
here in my balcony and we'll call it the pleasure balcony. This is where I do basically most
of my cycling. I just have very simply my bike set up on a trainer, a fan to help me.
I usually spend two or three hours out here every morning just cycling.
I also have the two helmets there for safety and I have the Evo helmet for when I'm doing
a race and the road helmet for when I'm just doing a little cycle in the virtual reality
world. Let's go inside and I'll show you where I do my strength work. Now we're inside obviously
and this was my bike's last storage room which has been converted into a makeshift. Strength/core
place. We just have a basic mat for [unintelligible 00:07:29]. Unfortunately, I only have some
5-kilogram dumbbells and obviously it's been the strength workout place. We have some porridge
in the corner just to give you that extra boost. At one point I had a very cheap €300
treadmill but it went by after about a week. Not ideal but this is what I have right now.
I can only focus in what I have. [music]
Heather: It was good enough for David, but if you want to know more about the strengths
of porridge, I think you need to speak to a Scotsman. Where's Fraser when you need him?
Anyway, back to some more serious setups and I mean serious
[music] Kimberly Morrison: After a long hard day's
training, jacuzzi hot tub. The J-400 series. Perfect for recovery, hydrotherapy. This truly
is the art of relaxation and the art of conversation. [music]
Kimberly Morrison: Just a little bit more to the training, we get naked and we get in
here. 100 degrees sweat it out. [music]
Beth McKenzie: Hi. Luke McKenzie: Welcome to the office.
Beth McKenzie: Thanks for having us. Luke McKenzie: This is actually the second
office. The first office was actually in Encinitas in Southern California where Beth and I first
met. In 2015, we bought a place in Noosa and straight away we knew that we needed to recreate
the office and this is the new and improved version of the Noosa office.
[music] Mirinda Carfrae: Everyone, Mirinda Carfrae
here. I wanted to share with you our training setup, our home gym setup which has been getting
a lot of use lately with the current stay at home situation. We were sponsored by Technogym
the past couple of years. We have treadmill setup which is awesome, also the gym setup.
We also use Tacx trainers for our bikes both my husband and I have Tacx trainers and TV
set up for each of us. We can watch our own shows if we like or usually we do watch the
same show at the same time. Gym set up in here. Pretty much bike run gym. Outside we
have a master spa, where we get to do our swimming as well. Pretty much self-contained
here. We can do everything we need to in terms of triathlon training, at least enough to
get us by for now. Heather: Not all of us have that much space
to dedicate to our training areas, but efficiency with the space you do have is key. These pros
have certainly nailed the neat compact pain cave.
Joe Skipper: Hello everyone. Can I give you a little tour of my pain cave where all the
magic happens? Bike is all set up on the Wahoo KICKR as you can see. Normally on this screen
here, is where I'll have Zwift, Sufferfest, or something like that. Fan's placed right
in front of it. Then this one, sometimes I'll tilt the TV screen around and I can have Netflix
or something like that. If I want that on there, YouTube, watching sports videos. Obviously,
I'd watch GTN as well when I'm doing my sessions. Got my race bike there, the Quintana Roo PRsix,
and the rear wheel for the road bike what I've got in there with the gravel bike. Spare
Wahoo KICKR as well if me and Laura want to do some sessions together.
Matt Bottrill: Yo, Global Triathlon Network. Matt Bottrill here. I've been seeing a lot
of these pain caves on the show. I thought I'd show you mine. This is basically where
all the magic happens, all the training begins. I've got my road bike here, my time trial
bike, and then a walk bike. Basically, I have all these always setup. I just like to have
them so I can just jump on. You know what it's always like. You're always running late.
I've always got the setup there, just in case. Then depending on how I'm feeling, I can go
on the bike that I want to, or the training sessions that I've got.
Sarah True: Hello, hello. This is Sarah True, and this is my basement. I'm coming to you
from ‎Hanover, New Hampshire, which is the Northeastern US. We get some pretty serious
winters here, lots of snow and ice. We definitely get it and some good time in our basement
training facility, on the trainer, and on the treadmill. We also have a pretty serious
weight set up behind me. It may not be fancy, but we have all the basics. We don't really
need to leave home for training with the exception of swimming because unfortunately, I don't
have a pool here, like most of you. The actual basement is pretty-- I would say it's pretty
humble. Not a lot going on. No fancy posters of ourselves. It's just a cellar with a lot
of fancy equipment in here. Heather: I struggled on this next one. I've
gathered it's a bit of a guy thing because I've been told that men can find a shed a
little bit of a sanctuary. I on the other hand, just think of a shed as somewhere that
you might keep plant pots or paint, ladders, and you usually find far too many cobwebs
for my liking. Although, I think it's fair to say that these pros' pain caves look a
little bit different to my shed. [music]
Bryan McCrystal: This is it. Turbo hooked into the TV here for Zwift to race guys every
week. Get my ass kicked. I have the treadmill as well behind me. It's pretty standard to
have your Turbo TV nowadays. I'm very lucky to have it to get the training that we all
very much want to be doing at this time, but difficult that it is.
George Goodwin: This is my real-life indoor training setup, not one of those perfect setup
photos that you see on social media. This is where I do all my riding at the moment.
I'm running outside. I'm using the turbo, great deal. That's been getting a lot of use.
I'm using my race bike at the moment just because I've not had a chance to use it. I
might get used to it a bit. Might go on the road bike a bit on the turbo as well, just
to mix it up. Then new edition for lockdown because we can't swim, is the Concept2 rower
machine. Great bit of kit. I managed to borrow off someone just to try and keep my overall
body swim fitness taking over, I guess. Heather: Those of us in the Northern hemisphere
are hopefully going to be stepping outdoors in the not too distant future. It's a little
different though for our friends the other side of the equator as they're approaching
the winter months. They're likely to be spending a lot more time on their indoor setup. Let
take a look at how some Sam Appleton, James Cunnama, and Tim Reed are going to be gearing
up for their training. James Cunnama: Hi GTN. James Cunnama here
from South Africa. You asked for a look at my training set up, my pain cave. Here it
iS. Nothing special I'm afraid, purely utilitarian. I got a Wahoo KICKR mounted to Cervelo p5
on it with Rotor 2INpower, connected to my computer, which is connected to Zwift, which
is connected to a big TV so that I can see those attacks going. Double set of fans pointing
at my head for that real-world feel when you're going to 60 k/h. Everything you need, nothing
you don't. Purely utilitarian. Sam Appleton: Hi there. Just caught me working
on my fitness. This is my humble garage where all the magic happens. Usually, I'm tinkering
with my bikes too much, and it's creating more drama for the mechanics and things like
that. This is my treadmill. Fortunately, I got this earlier this year before everything
started locking down. It's a great tool to have, especially in this time. I use it to
do those shorter sharper runs off the bike, where I can just dial in the pace, I don't
have to worry about anything else. It's really good for those 20 to 30-minute runs off the
bike. This is the garage. Let me take you into the
house, in the spare room where we do almost Zwift riding. This is the spare bedroom that
we've converted into a bit of a trainer room. This is my bike setup. Here, Zwift on the
big TV. It's been a great tool to have in the last couple of months, with everything
that's been going on, and everyone spending a lot more time inside. I've worked my way
up to level 37, which is nice. This is the trainer set up. I do my gym in here as well,
if I'm doing a home gym session. I've got my bands there. I've got a chin-up/pull-up
bar there, and do some cool workouts here. Not really too much to say, nothing to fancy.
It gets the job done. Yes, I've been spending a lot more time in here lately and being enjoying
every minute of it. Tim Reed: Good day. Tim Reed here show off
my pain cave. It's a pretty rudimentary setup. We actually only moved in a month ago. I'm
still partly unpacking, but still getting in good sessions. I feel I need a really expansive
setup, but just like the basics to get the work done. I do have a treadmill over here,
which I'll probably get set up pretty soon. I have one of my mountain bikes set up with
the Allen Sports trailer. We'll go for a ride soon, won't we [unintelligible 00:17:54]?
Go for a ride soon? Kid: Yes.
Tim Reed: Yes. Got a lot of wheels floating around, big fan of wheels. The main device
that I use is the Wahoo KICKR with my road bike typically. If I'm using my TT bike, I
tend to run the Feedback Sports Trainer there. Basically, I just run my laptop down on a
little table in front of the bike. Just run it through an ANT stick or Bluetooth and have
a pretty simple flow fan down next to the bike, with a dehumidifier next to the fan.
It gets pretty steamy in here all times of the year, and especially in the summer obviously.
I found that if I didn't have the dehumidifier, all my running shoes and anything that could
go moldy would go moldy. I've learned to dehumidify the room while I'm training. That's pretty
much it. Got this selection of bikes at the back. There is a few more at the bike shop
waiting to come back. We're getting there. We're slowly getting unpacked. That's the
pain cave. Tim Reed, signing out. Heather: A massive thank you to all the pros
for taking the time to share their indoor training setups. Hopefully, you've enjoyed
that little sneak peek behind the scenes. Give us a thumbs up if you have. Keep an eye
out for a video on how the pros train. Some tough workout is going to be coming your way
pretty soon. If you do like to get some inspirational photos or stories of training setups, or even
some coaching tips, check out our social media channels and give those a follow.
[00:19:34] [END OF AUDIO]