What you’ll need to consider when you want to start training indoors.
Indoor cycling offers numerous advantages, particularly in winter. It's time-efficient, eliminates concerns about rain, and you don't have to worry about freezing onto your bike. In short: it's an excellent option for winter when outdoor cycling might not be as appealing. In this blog post, we'll guide you on what you need to kick off your indoor training journey and how to make indoor cycling more enjoyable. Shirin and Nic made an awesome YouTube video on this topic you can check out below!
How to get into indoor cycling
1. Turbo trainer.
Before you start indoor cycling - you obviously need an indoor trainer. Indoor turbo trainers come in various types of resistance, price ranges and features. They can be broadly categorized into Standard Turbo Trainers and Smart Trainers. Standard Turbo Trainers (also referred to as „dumb“ trainers) are more straightforward in terms of usability but lack in terms of connectivity and features, what generally makes them cheaper. With these, you simply mount your bike on it with the back wheel still on, set the resistance yourself either directly on the trainer beforehand or by chaining gears while riding. Also important to note is, that you will need external sensors such as power meters, cadence sensors or speed sensors in order to connect it to apps and measure these metrics. With “dumb“ trainers, you also have the option to choose between magnetic and fluid trainers, with magnetic trainers offering a quieter alternative with adjustable resistance and fluid trainers, which, although more expensive, provide a smoother and more realistic riding experience due to a fluid resistance mechanism. These are great for those looking to maintain a level of fitness on a budget.
Then there are smart trainers, wich are more commonly used nowadays. They are already equipped with all the necessary sensors and technology, which allows them to easily connect to virtual riding apps. Resistance can also be automatically adjusted based on the app you’re using. If you’re going uphill in the game, it will get harder, and vice versa. This makes indoor-cycling way more immersive. Smart trainers are available in both wheel-on versions, which will be cheaper, and direct-drive versions, where the smart trainer replaces your rear wheel. These will usually be quieter, offer a more stable and responsive platform and be more accurate in terms of power readings. The most well-known options are the WAHOO Kickr Core and the Tacx flux.
When selecting a turbo trainer, consider your budget, noise tolerance, and the level of realism you desire in your workouts. If you're on a budget, consider checking out second-hand options online for a wallet-friendly indoor cycling setup.
2. Wheels and tires.
After you've successfully set up your bike on your turbo trainer, you should place an object under your front wheel to achieve a better riding position, especially if your trainer doesn't come with an elevation block or riser. This quick adjustment improves comfort and optimizes your indoor cycling workout. Use a dedicated riser block for stability, or improvise with a thick book if you don't have a riser. And don't forget to occasionally spin your front wheel. Leaving it parked on one side throughout the entire indoor season could result in deformation. By giving it a spin every now and then, you'll help maintain its shape and functionality. If you have a bike trainer that doesn't require you to remove your rear wheel, similar to the one we have here - choosing the right tires for indoor cycling is crucial. Swap your tires for slick road bike or special indoor-trainer tires to enjoy a smoother, quieter indoor cycling experience. Hometrainer tires also help extend the life of your premium road tires for outdoor use. Additionally, you should regularly check for tire wear and ensure proper inflation.
3. Floor protection.
You should place a mat under your indoor setup to protect the floor from sweat and potential corrosion caused by your bike and trainer resting directly on the bare floor. This simple step ensures that both your equipment and the floor stay in good condition. Another benefit of putting something underneath your indoor trainer is, that it makes the whole setup quieter, so you won't annoy your downstairs neighbors. There are various options for mats suitable for indoor cycling setups. You can invest in one designed specifically for this purpose, or opt for alternatives like a yoga mat or a large towel.
4. Sweat protection.
Speaking of protection - sweat can potentially cause significant damage to your bike, so it's crucial to provide proper coverage. Place a towel over your handlebar and frame, or use a dedicated sweat protector. Furthermore, remember to clean and wipe down your bike after each session to prevent the buildup of corrosive salts from sweat. We can't emphasize enough how crucial it is to shield your bike from your dripping sweat, and we're pretty sure you don't want your bike literally being damaged by your own body fluids - trust me.
5. Investing in a fan.
Invest in a fan, as indoor cycling can generate significant heat due to the absence of natural airflow you'd experience outdoors. A fan serves a dual purpose during indoor cycling: First and foremost, it helps regulate your body temperature, preventing overheating during intense sessions. Secondly, it mimics the breeze you'd encounter outdoors, providing a more comfortable and realistic riding experience. Consider placing the fan strategically to create airflow across your body, and adjust its intensity based on the intensity of your workout.
6. Hydration and nutrition.
Hydration is key to maintaining peak performance and preventing fatigue. Keep a water bottle within reach, making it easy to stay refreshed throughout your workout. Adding electrolytes to your drink might also be beneficial as you'll be losing a significant amount of sweat. Additionally, paying attention to your nutrition is just as crucial as it would be if you were cycling outdoors. We uploaded a whole video about cycling nutrition, so if you're looking for guidance, you can check it out here.
7. Entertainment.
Select your entertainment wisely. Whether it's catching up on your favorite TV show, watching a movie, enjoying a YouTube video, or immersing yourself in virtual cycling software like Zwift - having engaging content is key to enjoyable indoor training sessions. The benefit of virtual cycling platforms such as Zwift is that you can participate in virtual group rides with your friends, or enjoy rides through beautiful landscapes. Alternatively, you can also opt for a virtual gym class to mix things up. There are many different platforms out there such as MyWhoosh, Rouvy or Zwift, which is probably the most popular platform. The important thing is to have something to follow, preventing boredom during your indoor cycling sessions. Aside from visual entertainment, you can also consider creating a motivating playlist to keep your energy levels up. Music can be a powerful companion during workouts.
8. Training plans.
Simply hopping on your bike for a short ride while binge-watching your favourite show is a good idea, but that can get pretty monotonous after a whole season. To maximize your indoor training, ensure you're following a comprehensive plan that incorporates short, punchy rides, long zone 2 rides, recovery rides and interval sessions. This not only keeps things interesting but also helps you stay motivated and get genuinely fit during the winter. And you know what they say: winter miles make summer smiles.
That's it! Following these simple tips will enhance your indoor cycling experience significantly. We hope you found this blog post helpful. Check out buycycle.com if you’re still looking for a bike to ride outdoors after the winter and stay on the blog a little longer, if you want to learn more about road bikes or all things cycling. Our team's always got your back whenever a question pops up, but until then, we wish you, as always: Happy browsing, happy cycling!