PAIN Cave Set Up. What's Yours? Photos Please!
Moderator: Moderator Team
Hi team,
I'm reaching out to gather feedback and advice on combining working from home with bike trainer sessions. I've recently signed up for the Cairns Ironman and have a young child, which means I'm quite time-poor. I'm looking for ways to integrate my training with my workday to make the most of my time.
Context
Long outdoor rides are challenging to fit into my schedule, so I'm considering using a bike trainer during work hours. The idea is to multitask and get some training done guilt-free. Additionally, my location is predominantly flat, and I enjoy climbing, so a trainer setup could be ideal.
Current Setup
Proposed Setup
Key Considerations
Questions for the Community
1. Experience: Has anyone tried a similar work and training setup? How did it work out for you?
2. Pro Tips: Any suggestions to streamline the setup for quick transitions between work and training?
3. Learnings: Lessons learned from your experience that you wish you knew earlier?
4. Advice on Training Mode: Is ERG mode the best choice for my needs? Any recommendations on recording stats seamlessly?
Thank you in advance for your insights and advice.
I'm reaching out to gather feedback and advice on combining working from home with bike trainer sessions. I've recently signed up for the Cairns Ironman and have a young child, which means I'm quite time-poor. I'm looking for ways to integrate my training with my workday to make the most of my time.
Context
Long outdoor rides are challenging to fit into my schedule, so I'm considering using a bike trainer during work hours. The idea is to multitask and get some training done guilt-free. Additionally, my location is predominantly flat, and I enjoy climbing, so a trainer setup could be ideal.
Current Setup
- Workstation: Sit-stand desk, Bluetooth keyboard, Bluetooth mouse, and a 38-inch widescreen.
- Devices: MacBook Pro (work laptop), PC/Windows, Garmin 840, and Garmin 6S Pro Sapphire.
Proposed Setup
- Trainer: Kickr Wahoo Move.
- Accessories: Kickr Climb, a dedicated Wahoo desk for riding, cycling mat, and Wahoo Kickr headwind fan.
- Workspace Configuration: Debating whether to get another screen for the trainer setup on the side or keep the bike/trainer in front of the main screen and sit-stand desk.
Key Considerations
- Efficiency and Ease of Use: If the setup is cumbersome to switch between work and training, I might not use it as often.
- Zoom Meetings: I plan to avoid being on the bike during meetings but can see myself riding during other tasks that don't require camera participation.
- Training Mode: Considering using ERG mode to maintain focus on work while recording stats on Strava/Garmin Connect without the distraction of platforms like Zwift.
Questions for the Community
1. Experience: Has anyone tried a similar work and training setup? How did it work out for you?
2. Pro Tips: Any suggestions to streamline the setup for quick transitions between work and training?
3. Learnings: Lessons learned from your experience that you wish you knew earlier?
4. Advice on Training Mode: Is ERG mode the best choice for my needs? Any recommendations on recording stats seamlessly?
Thank you in advance for your insights and advice.
It's all about the adventure 
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alexneumuller
- Posts: 409
- Joined: Thu May 21, 2009 10:45 am
- Location: Munich, Germany
- Contact:
Wau, amazing! I don't care about anything other than Eleiko flooring, rack ... simply amazing, I wish I firstly had space for it and then "paper" to purchase it 
I only have a couple of competition kettlebells, short bar and some sport training plates (fell for colors).
I only have a couple of competition kettlebells, short bar and some sport training plates (fell for colors).
The ultimate, coming from a powerlifting background and now pretending I can ride a bike...
SL8 R-Works - 6.19kg
IG: RhinosWorkshop
IG: RhinosWorkshop
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alexneumuller
- Posts: 409
- Joined: Thu May 21, 2009 10:45 am
- Location: Munich, Germany
- Contact:
Thank you. It has been quite a journey to build it. And trying to figure out what would work best.
Main mistake I did, is choose a floor that was more for functional training. But after installing it, I notice that Treadmill and Kickr were moving way to much when I was on it. And the Eleiko Rack, could not be leveled properly. Had to replace the whole floor with a new surface.
Probably best investment I have done, are the Television, that are movable independently. So I can be on the Turbo, and don"t need to look up fully, and on the Treadmill I can move them perfectly eye line. One for Zwift, and other for movies.
The only negativ part of it all, that I have not been able to use it fully yet, due to a lung infection. But I m pretty much over it now. Only planning to do Gravel Burn in South Africa this year, so plenty of time to train and get ready for it.
Main mistake I did, is choose a floor that was more for functional training. But after installing it, I notice that Treadmill and Kickr were moving way to much when I was on it. And the Eleiko Rack, could not be leveled properly. Had to replace the whole floor with a new surface.
Probably best investment I have done, are the Television, that are movable independently. So I can be on the Turbo, and don"t need to look up fully, and on the Treadmill I can move them perfectly eye line. One for Zwift, and other for movies.
The only negativ part of it all, that I have not been able to use it fully yet, due to a lung infection. But I m pretty much over it now. Only planning to do Gravel Burn in South Africa this year, so plenty of time to train and get ready for it.
GaBa wrote: ↑Fri Jan 17, 2025 12:19 pmWau, amazing! I don't care about anything other than Eleiko flooring, rack ... simply amazing, I wish I firstly had space for it and then "paper" to purchase it
I only have a couple of competition kettlebells, short bar and some sport training plates (fell for colors).
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alexneumuller
- Posts: 409
- Joined: Thu May 21, 2009 10:45 am
- Location: Munich, Germany
- Contact:
i have a room next to the gym set up as bike storage, and in the garage I put in a shower with bike hanger to do maintenance. 
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Damn! Where do you keep bike tools etc?
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Sent from my iPhone using Tapatalk
Sent from my iPhone using Tapatalk[/quote]
Damn! Where do you keep bike tools etc?
Sent from my iPhone using Tapatalk[/quote]
Sent from my iPhone using Tapatalk
Yeah - a heater, because this is my uninsulated garage and here in the UK it’s freezing rn.
And yeah - locks, camera, alarm, steel door and window grilles….
As for the pain cave bit: a pretty knackered caad5 frame I salvaged as a dedicated turbo bike - hanger was bent when I got it and its a bit flexy under power, but otherwise does the job perfectly. Did have the Kickr Climb but honestly thought it a gimmick and pretty unstable so got rid. Two screens - bottom for Zwift, top for tv. Fan on a smart plug is my favourite bit - never need to worry about forgetting to turn it on.
Sent from my iPhone using Tapatalk
And yeah - locks, camera, alarm, steel door and window grilles….
As for the pain cave bit: a pretty knackered caad5 frame I salvaged as a dedicated turbo bike - hanger was bent when I got it and its a bit flexy under power, but otherwise does the job perfectly. Did have the Kickr Climb but honestly thought it a gimmick and pretty unstable so got rid. Two screens - bottom for Zwift, top for tv. Fan on a smart plug is my favourite bit - never need to worry about forgetting to turn it on.
Sent from my iPhone using Tapatalk
