Nutritional recommendations for endurance training on the roller and treadmill

When roads and paths are under ice and snow, outdoor endurance training easily becomes dangerous; especially in sports like road cycling or running. During the cold season therefore, focused and serious endurance training takes place indoors: typically with a racing or time trial bike on a roller trainer or in running shoes on a treadmill.

High sweat rate, no headwind: pay attention to fluids and electrolytes
Because there is no headwind in your flat and since indoor rooms are usually at a relatively high temperature, indoor training leads to heavy sweating. The high sweat rate comes with a significant loss of fluids and electrolytes, which in some cases even leads to a mild headache after the workout. Therefore, if you train indoors, make sure you drink enough fluids and electrolytes.
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You can easily determine your individual salt and sodium loss with a SWEAT PACK sweat analysis.

The right sports drink
Depending on the training goal, we recommend different sports drinks for indoor training. If the focus is on athletic performance, sports drinks with carbohydrates and electrolytes are preferable. For example, COMPETITION® or ISOTONIC. If the indoor workout is primarily to train basic endurance and fat metabolism, the choice falls on sports drinks without carbohydrates - e.g. ELECTROLYTE TABS or LOW CARB BURNER. » find the ideal sports drink

Indoor interval training
Indoor training is often there to train intensive intervals. The loads can be measured precisely under constant conditions. And challenges and competitions in training communities like Rouvy or Zwift lead to an extra kick in terms of motivation and endurance. Those who want to show optimal, sustained performance during such high-intensity training sessions need well-filled glycogen stores. For this purpose it is recommended to exercise with carbohydrate drinks and, as needed, also with LIQUID ENERGY GEL or POWER GUMS.

Simulate the competition indoors and test nutrition tactics
Indoor training is also an excellent way to test nutrition for outdoor activities. Use high intensity workouts in order to compare different drink variants and dosages with each other. This prevents surprises such as stomach problems or empty energy stores during competition.
Indoor training is moreover a good way to determine individual fluid loss under different exercise conditions. A training log with data on intensity and temperature shows your fluid loss per hour.

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Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ