 So this is my new bike setup indoors so the winter is upon us here in Norway and I'm probably gonna spend the whole winter here and the pools closed you know all this fall I've been doing aqua jogging swimming to supplement my well I had a break from running now I'm back running but you know I'm building up slowly with in terms of the running volume so there's there's room for more training basically and so ideally I would probably do aqua jogging and the elliptical and spend time at the gym and at the pool but the gyms and pools are closed as I said so and so I was like what am I gonna do how am I gonna fill my quota so to speak for you know because I'd like to at least get in a you know six seven hours of endurance training per week ideally more as I build but at the moment that's where I'm at and so I decided you know what I'm gonna get a bike trainer that's what what was called I'm gonna insert some footage here from the trainer it's it's basically a very good one I actually got a great deal I was just looking at you know the Norwegian equivalent of like Craigslist or Gumtree or whatever and I was like I found I was just looking for for a trainer and I just I just chose the first one that looked decent and and pretty much at the lowest price level so I was like looking for the cheapest thing I could find really and I found this one I went and bought it and then when I came back I realized that it's actually one of the better bike trainers and the person who I bought it from said she hasn't actually used it all that much either so it's it's really great I'm happy really good deal and so yeah the wheel basically goes on top of this little thing this other wheel back here which provides a little bit of resistance and then based on the gearing of the bike you'll have more or less resistance so it's really nice there's a little block in the front to put the front wheel into it and I put my Garmin watch just there just to keep an eye on my heart rate I got a heart rate monitor on and I just look out the window and or watch the documentary or some something entertaining on Netflix for example so today I've got a one and a half hour long sort of long ride I know in you know in cycling terms one and a half hour is not a long ride I know that but one and a half hours is a decent sort of time and that's what I'm gonna do today I'm gonna ride for one and a half hour I'm gonna watch a documentary on Netflix and I'm just gonna chill and nothing crazy probably gonna keep my heart rate somewhere around like 120 125 beats per minute that's for me that's about 60 60% ish of my max heart rate so that's a good sort of point to be at where you just want to train the heart and just get some time in you know when you're at the lower heart rate your heart actually all is allowed to fill properly so at the really really high very high intensity type training we have to max type of thing where you're closer to your max heart rate because of the intense beat because so fast the rate the heart is not actually allowed to fill up as much for each beat whereas if you're training around 60 to 70% of your max heart rate that heart rate is really ideal for training the heart because you're allowing the heart to fill up with blood to its capacity and it's gets it's really elastic and that's a really good stimulus for growth of the heart in a good way so anyway that's a little detour on the physiology side of things and of course if you're interested in more physiology talks you could check out some of my other videos on that but I also offer coaching of course if you're interested in customized training plan or just a standalone consultation even where we could talk more about your training or some questions you may be having about training in general running whatever anyway so that's my setup this is my Canyon Endurace aluminium bike I had it for a few years it's a nice bike I like it and it's proving a really good tool for me in these times now having to train at home since there's no gyms etc and also due to the winter just being able to just be in my own living room and just sit down on the bike and just grind out half an hour an hour one and a half hour in addition to my running training and of course strength training and that sort of thing and it's really nice so I like it I'm happy about it anyway that's all for today I just wanted to show you guys my setup and inspire you maybe to train and to exercise because it just feels great it's fun and that's what we're meant to do you know we're meant to move every day we're not meant to sit still all the time hope you're doing great check out my coaching in the link in the description please subscribe and have an awesome day see ya