Training Challenges During Taiwan’s Typhoon Season
The typhoon season from July to October each year is a major obstacle for cyclists in Taiwan. A single typhoon can keep you from riding outdoors for 3-5 consecutive days. But top athletes don’t let the weather dictate their training plans.
Indoor Cycling Equipment
Trainer Selection
| Type | Features | Price |
|---|---|---|
| Fixed trainer | Cheapest, rollers provide resistance | NT$3,000-10,000 |
| Resistance trainer | Fixed power training, high accuracy | NT$8,000-25,000 |
| Direct-drive smart trainer | Most accurate, connects to Zwift | NT$15,000-50,000 |
| Three-roller trainer | Requires balance, trains technique | NT$6,000-15,000 |
Recommendation: Serious riders should choose a direct-drive smart trainer, which can connect to software like Zwift and TrainerRoad.
Essential Accessories
- Cycling fan: No natural airflow indoors, easy to overheat
- Sweat guard: Protects the bike (heavy sweat can corrode metal)
- Training mat: Reduces noise and vibration
- Water bottles x3: Easier to dehydrate indoors
Zwift Virtual Riding
Zwift is the most popular indoor cycling platform, offering a virtual world riding experience:
- Virtual routes: Includes Watopia, Yorkshire, New York, and more
- Multiplayer online: Ride with cyclists from around the world
- Structured training: Built-in training plans
- Race system: Multiple online races every day
- Cost: Approximately NT$450/month
TrainerRoad Training Plans
TrainerRoad focuses more on scientific training than Zwift:
- Adaptive training: Automatically adjusts based on your condition
- FTP improvement plans: Systematic training schedules
- Analysis tools: Detailed training data analysis
- Cost: Approximately NT$600/month
Non-Cycling Alternative Training
If you don’t have a trainer, you can do the following on typhoon days:
Core Training Circuit (30 minutes)
| Exercise | Reps/Time | Sets |
|---|---|---|
| Plank | 45 seconds | 3 |
| Dead bug | 10 reps/side | 3 |
| Bird dog | 10 reps/side | 3 |
| Bridge | 15 reps | 3 |
| Mountain climber | 20 reps/side | 3 |
Lower Body Strength Training (45 minutes)
| Exercise | Reps | Sets |
|---|---|---|
| Bodyweight squat | 15-20 | 4 |
| Split squat | 12/leg | 3 |
| Single-leg deadlift | 10/leg | 3 |
| Calf raise | 20 | 3 |
| Jump rope | 5 minutes | 2 |
Yoga and Stretching
Typhoon days are a great opportunity to improve flexibility:
- Yin Yoga: Hold each pose for 2-5 minutes
- Focus areas: front of thighs, hamstrings, hip flexors, upper back
Sample Typhoon Day Training Plan
Typhoon Day 1 (warning just issued):
Easy 60-minute indoor ride + core training
Typhoon Day 2 (typhoon center):
Strength training + stretching
Typhoon Day 3 (after the typhoon):
If still dangerous, easy 90-minute Zwift ride
Typhoon Day 4 (weather improving):
Easy outdoor recovery ride
Mindset Adjustment
- Don’t be anxious: A 2-3 day interruption won’t cause you to lose fitness
- Use the opportunity: Rest and recharge, or work on training aspects you usually neglect
- Watch videos to learn: Use this time to study riding techniques or race footage
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