Surviving Winter Like a Triathlete: How I Built My Indoor Training Haven
Why an Indoor Setup Matters
When winter hits and the roads turn to ice (not so often here in Netherlands), triathlon training doesn’t stop — it just moves indoors. Over the years, I’ve refined my “pain cave” into a space that keeps me training hard, even when it’s cold outside.
The Bike Zone (Smart Trainer Heaven)
At the heart of my setup is the Elite Suito-T smart trainer — smooth, quiet, and rock-solid even during those long, grinding sessions. I’ve paired it with Rouvy, which I genuinely prefer over Zwift. The big advantage for me is realism: Rouvy’s real-life video courses make every ride feel like I’m actually out there on the road, not inside a virtual cartoon world.
Even better, Rouvy offers official IRONMAN courses, so I can train on the exact routes I’ll race on later in the season. That’s been a game changer for pacing, familiarity, and confidence on race day.
Everything syncs seamlessly with TrainingPeaks, where I have my structured workouts loaded and ready to go. I love being able to just hop on, select my next workout, and get straight into it — no manual setup, no wasted time.
💨 Smart Fan Setup: Comfort Meets Automation
One of the biggest upgrades I made this year was setting up two smart fans that I control using Google Assistant. A simple “Hey Google, turn on the fans” during a tough interval feels like having my own personal support crew. It might sound like a small thing, but being able to adjust airflow hands-free mid-workout is a total game-changer — especially when you’re drenched in sweat and don’t want to break focus.
And yes, the same system doubles as my heat prep setup — I just keep the fans off when I want to simulate racing in warmer conditions.
🎥 Entertainment & Dual-Screen Setup
Staring at data screens for hours can get dull, so I connected my Xgimi MoGo 3 Pro projector to my laptop to run a dual-screen setup. That way, I can have Rouvy running on one screen while streaming Netflix or YouTube on the other.
Having a movie, documentary, or race replay on in the background makes the long endurance rides fly by. It’s amazing how much easier a three-hour trainer session feels when you’re climbing through the Alps in Rouvy and watching your favorite show at the same time.
🏃 The Run Zone: Keeping the Miles Rolling Indoors
For running, my setup centers around the Domyos T900D treadmill, which has proven to be a reliable and smooth option for winter training. It connects directly to Zwift, which I use for structured running workouts, tempo sessions, and virtual group runs.
Just like my bike setup, this system syncs perfectly with TrainingPeaks, so all my runs — from easy aerobic sessions to speed intervals — are guided by pre-loaded workouts. Having the data integrated across platforms keeps everything consistent and ensures that every step I take indoors still moves me toward my race goals.
Running in Zwift adds a surprising layer of motivation too. Whether it’s chasing virtual PRs, joining a group run, or just zoning out while cruising through the digital streets of New York or the forests of Watopia, it keeps things interesting when the weather outside is anything but inviting.
A couple of strong fans, plenty of fluids, and a clean towel nearby turn the treadmill zone into a solid training station that rivals any gym setup — and it’s all just a few steps away.
🔥 Why I Love This Setup
This setup gives me everything I need for a productive, engaging indoor training experience. It’s reliable, motivating, and adaptable — whether I’m doing a short recovery spin, a long simulation of an Ironman bike leg, or a treadmill tempo run.
The truth is, winter training doesn’t have to feel like a compromise. With the right setup, your pain cave can become your secret weapon — a place where discipline and technology meet to keep you race-ready all year long.
