Getting paid to ride (Work from home + trainer)?

[Conza]

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 (Kickr Climb + Rouvy etc.). I've got a tri sutto - advanced 16 week - 20 hours a week training plan I used in 2021/2015. I've got til June 2025 for that event.

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. Need to be able to jump on and more or less 'go'.
• 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. So likely 'sitting up' most of the time pedalling, whilst using the mouse & typing etc. Is this even feasible? Or do-able? Or not really - if I need to actively do things (besides just listen into a meeting etc.)
• 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? Or you tried and have pulled the pin? If so, why?
4. Advice on Training Mode: Is ERG mode the best choice for my needs? Any recommendations on recording stats seamlessly? Best trainer for this?

Thank you in advance for your insights and advice. Open to hearing recommendations/critiques (e.g. don't bother, find the time outside of work, get up earlier, use X instead of Y etc etc.) and any pro tips about training whilst having kids etc.

[AFE]

I think low intensity rides can be done while being on the phone (video not ideal, as you figered out). I don't think you can operate your computer while being on the bike.

For high intensity workouts I don't think you can do them while working. But you can squeeze them in the breaks between meetings, do them in the morning or evening. So I think indoor training is quite effective.

I run Zwift on an IPad and use a Stages SB20 smartbike. The initial setup was easy and it does not take much time to start a workout.

[EdWiser]

I can add a tip for using your computer while riding.

https://cherpake.com/connect/

This app installs on your Mac and iPhone.
You have a touch screen mouse. And can use your iPhone keyboard for txt. And you can control apps from the iPhone too.

[JMeinholdt]

Working while riding is going to leave you in a situation where you do neither all that good.

While working from home, I have been able to manage quite effective training by planning a sub 60 minute workout plan over lunch hours during the week. Sub 60 minute workouts can gain you a lot of fitness and then you can do your best to fit the longer workouts in on the weekends (either indoors or out).

Use your lunch hour to train, then eat lunch while working. Eating while working is easy.

[CampagYOLO]

Working while riding is going to leave you in a situation where you do neither all that good.

While working from home, I have been able to manage quite effective training by planning a sub 60 minute workout plan over lunch hours during the week. Sub 60 minute workouts can gain you a lot of fitness and then you can do your best to fit the longer workouts in on the weekends (either indoors or out).

Use your lunch hour to train, then eat lunch while working. Eating while working is easy.

This for me, I can't imagine doing any kind of work whilst on the trainer. Or I'd only be doing Zone 2 efforts on the trainer and that really isn't an efficent use of time, especially as you say you don't have much spare time.

An hour of intense Threshold or VO2 work in your lunch break will still provide a lot of benefit for longer efforts.
Only issue is that I sweat for ages after a hard work out which isn't a good look in meetings!

[DirtiousDirte]

Working while riding is going to leave you in a situation where you do neither all that good.

While working from home, I have been able to manage quite effective training by planning a sub 60 minute workout plan over lunch hours during the week. Sub 60 minute workouts can gain you a lot of fitness and then you can do your best to fit the longer workouts in on the weekends (either indoors or out).

Use your lunch hour to train, then eat lunch while working. Eating while working is easy.

I agree with the above and this is what I do.

For reference, I tried to do hours of z1 while working. The pedaling is far more distracting than you realize. On the other side of the coin, emails are also far more distracting than you realize.

Finally, sitting like a stone led to some uncomfortable numbness I never typically get.

When I figure out how to post photos I'll share my setup. I'll admit it is janky but I'm cheap.

[Tifosiphil]

I used to have the turbo set up behind my desk so I could hop on but I found the above to be very true.

My solution for building fitness was a treadmill and doing inclined walks. I found this didn't fatigue me as much but was still burning calories and good exercise. I could probably two hours of inclined walk at around 5km an hour without fatigue and still being able to work effectively, this left me with the energy to do a one hour VO2 max session on my dinner and then eat my dinner at my desk and recover in the afternoon