Tailwind Athletes' Indoor Workouts

Indoor workouts are a great way to keep up fitness and focus on strength training and injury prevention even as the weather makes it hard to be outside. We asked three of our Tailwind athletes about their favorite indoor workouts and how they use Tailwind Endurance Fuel and Rebuild Recovery during and after.

Brian Miller

My sport of choice is Triathlon. Mainly Ironman 70.3 distance races.

Indoor workouts are critical during the off season to establish base fitness and start the building phase for the next season. Sometimes it takes a lot of mental toughness because indoor workouts can be daunting. As a personal trainer I find time to complete workouts early in the morning or in between clients.

Fueling for an Indoor Workout

During exercise I sip on Tailwind Endurance Fuel (mandarin orange, my fav) about every 5 mins and drink Tailwind Rebuild Recovery after hard efforts lasting 2 hours or more. My stomach can not handle food immediately after workouts so Rebuild is perfect.

Brian’s Bike Workout

Total time: 1 hour

  • Warmup for 20 mins (50% to 65% intensity/build from Zone 1-2)  
  • Repeat 4 Times:
    • 2 mins (80-90% intensity, Zone 4-5)
    • 2 mins (60-70% intensity, Zone 2-3
  • Recover for 4 mins (50-60% intensity, Zone 1)
  • Repeat 4 Times:
    • 2 mins (80-90% intensity, Zone 4-5)
    • 2 mins (60-70% intensity, Zone 2-3)
  • Recover for 4 mins (50-60% intensity, Zone 1)

Mario Mendoza

I’m a mountain/ultra/trail runner that enjoys any distances between half marathon and 100 miles. My main passion is really testing myself in the mountains and it’s something that I really connect with.

To be honest I don’t really enjoy indoor workouts but they are essential to running well when the mountains open up. And in a year with a pandemic and limited races, challenging myself on the treadmill has been fun. I drew confidence from all the treadmill running I do in the winters and when we have wildfires, when I went after the 50k and 100k Treadmill World Records this year. I thought about the mental toughness it takes and that if I can make a small space comfortable, once I get to race in the mountains again it will feel like Heaven.

I’ve found workouts on a treadmill go much faster than the easy runs because your more engaged. This is my favorite treadmill workout. It’s a 10 mile progression run. You can easily shorten this if necessary and just take the basic idea.

Fueling for an Indoor Workout

I keep a bottle of Endurance Fuel on the treadmill in case I need it during the workout (usually I do take some around mile 7-8). I use Rebuild Recovery within a 20 minute window after the workout is done. 

Mario’s Treadmill Workout

  • First, complete a 1 mile warm-up.
  • Then run the first mile at 65% of your max effort. This should be relaxed but flowy.
  • Continuously pick up the pace on the treadmill every half mile by .1 miles per hour.
  • Roughly halfway through the run you should start entering your tempo 75% max effort.
  • After the halfway mark only pick up the pace every mile by .1.
  • The last couple of miles you will be running closer to lactate threshold pace 80% max effort.
  • Jog a 1 mile cool-down after the workout.

Here are the paces I generally use in mph while remember to only increase pace every mile after the halfway mark:

  • ½ mile increase (5 miles total): 10.0, 10.1, 10.2, 10.3, 10.4, 10.5, 10.6, 10.7, 10.8, 10.9, 
  • 1 mile increase (5 miles total): 11.0, 11.1, 11.2, 11.3, 11.4

This run is not easy, but it should also not feel like a race. Just a strong cardio load.

Maggie Guterl

I am an ultrarunner. The kind who says the longer the more fun! I got into running at the same time I started going to the gym so strength work has always been incorporated into my run training. I started on roads and am in love with trails now but both are important. I enjoy any distance and surface.

Keeping a strength routine from the beginning might be why I am seldom injured. I am 40 years old now though and I feel that it is even more important to be consistent and diligent with strength work. Even if you are not as old as me (not that I am that old!), it is important to set yourself up for a long running career by keeping your body balanced and strong. Running is such a repetitive motion that it is really crucial to train your stabilizing muscles and those lateral movements.  If nothing else, a strong core is critical. This home workout I do helps train those stabilizing muscles and wake up the ones we don’t use as much.  The core exercises were given to me by my Physical Therapist, Phil Rambo (that’s his real name) when I got my first real injury during quarantine! My core is stronger than it has ever been! 

Fueling for an Indoor Workout

For this workout, I do not fuel during since the whole thing will take you less than 45 minutes. Afterwards, I will drink Rebuild or make a smoothie bowl (if it’s meal time or I am extra hungry) using Rebuild. 

Maggie’s Indoor Strength Workout

The jumping progressions are called plyometrics. Please do not start out with those if you are just beginning a routine. Give it 4-6 weeks of gradually adding weight and working up to this motion. Consulting your doctor is recommended before you start any strength routine especially if you have any specific injuries. You can also adjust the number of reps and rounds to suit your abilities.

2-3 Rounds

  • Legs
    • 25  x air squats (progression plyo squats)
    • 15 per side x  curtsy squats (you can progress by adding weight - household object i.e., soup cans, water jugs or small dumbbells if you have them)
    • 15 per side x stationary lunges or walking lunges if you have the space (progression: plyo or jumping lunges)
  • Upper body/Core
    • 15 x pushups (progression: If you are bad at pushups like me you can start on an elevated surface like a stairway or bench and work your way to parallel or even decline - feet elevated)
    • 15 per side x shoulder taps. In a plank position tap opposite shoulder and alternate. 
    • 10 per side  x bird dogs 
    • 10 per side x dead bugs
    • 20 double leg bridges or progress to single leg bridges. (Additional progression stick one leg straight out and parallel to floor)
  • Finale - Planks!
    • Plank hold - I find it fun to finish off your workout with a couple of plank holds or one long one. Hold as long as you can and watch yourself progress to longer and longer!

Have a Suggestion?

We’d love to hear your favorite indoor workouts! Leave a comment or email us at supportcrew@tailwindnutrition.com.

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