Indoor cycling can be a polarizing topic among cyclists. Some people relish the opportunity to train without the distractions of traffic and weather, while others find it tedious or struggle with motivation. In Canada, where the winter months often make outdoor cycling impossible, indoor training becomes a necessity rather than a choice. Whether you love or hate it, dusting off your trainer and setting up indoors is an essential part of staying fit and ready for the next season.
Indoor cycling offers a controlled environment where you can focus on power, technique, and endurance without worrying about road conditions, stoplights, or other distractions. However, it’s not as simple as hopping on your bike and spinning away. To make the most of your indoor sessions and avoid common mistakes, it’s important to understand the key do’s and don’ts of winter indoor cycling.
In this blog, we’ll explore some of the best practices for maximizing the benefits of your indoor rides while minimizing potential pitfalls. From setting up your space to optimizing your workouts, these tips will help you make your indoor training effective, enjoyable, and rewarding. By following these guidelines, you’ll be fitter, faster, and more prepared for when the snow melts, and the outdoor riding season begins.
Indoor cycling provides the perfect opportunity to target high-intensity workouts without the usual outdoor interruptions like traffic, weather, or terrain changes. This makes it an ideal setting for structured training, such as intervals, sprints, or threshold efforts. You can dial in precise power targets and stay fully focused on the effort without worrying about stopping for lights or dodging obstacles.
By using a smart trainer or a power meter, you can fine-tune your performance and monitor progress with each session. This controlled environment allows you to make measurable improvements in a way that can be more challenging outdoors. Whether you’re aiming to boost your FTP (Functional Threshold Power) or simply improve endurance, indoor cycling is a powerful tool when used correctly.
Power meters like the Garmin Rally RK100 and smart trainers like the Tacx Neo 2T or Flux 2 provide a lot of accurate and valuable data to help make sure that the training you do is precise.
It can be tempting to hammer out intense sessions every time you jump on the bike, especially with the structured nature of indoor training. However, this can lead to burnout, fatigue, and even injury. The convenience of indoor cycling means that you can push hard frequently, but doing so every day is counterproductive.
Variety is crucial for well-rounded training. Make sure to balance your high-intensity sessions with recovery days and easy rides. This approach will help you build fitness sustainably over the winter months without peaking too early or burning out before spring. Follow the principle of “hard on hard days, easy on easy days” to keep your training balanced.
One of the best ways to stay motivated indoors is by using third-party apps like Zwift, TrainerRoad, or MyWoosh. Platforms like Zwift allow you to ride in virtual worlds, joining group rides, races, or structured workouts alongside other cyclists from around the globe. This social aspect can make indoor riding more fun and engaging, giving you a sense of community even when you’re training alone at home.
If you’re more focused on performance improvement, apps like TrainerRoad offer a variety of structured training plans tailored to your fitness goals. These programs guide you through each session, ensuring you stay on track and continue progressing throughout the winter.
Just because you’re riding indoors doesn’t mean you can ignore bike maintenance. In fact, riding inside can be even harsher on your bike than outdoor conditions. The lack of airflow and the inevitable sweating during indoor sessions can cause significant damage to your bike’s components, especially if sweat gets into your frame or bearings.
After every ride, wipe down your bike to remove sweat, which can corrode metal parts over time. It’s also important to continue regular maintenance, such as degreasing and lubricating your drivetrain. Since indoor riding typically involves less coasting, your drivetrain endures more continuous stress, so keeping it in good condition is essential for smooth performance. The Muc-Off Indoor Training Kit has everything you need to keep your bike in pristine condition during the indoor season.
Given the intense nature of indoor workouts and the limited airflow, you’ll likely sweat more indoors than outdoors. This is where having a towel or sweat catcher becomes invaluable. Products like the Tacx Sweat Cover can protect your bike frame from the corrosive effects of sweat, while a towel will help keep your hands dry, improving your grip on the handlebars.
It’s also a good idea to place a mat under your bike, like the Tacx Rollable Mat, to catch any dripping sweat and protect your floor from damage. These simple measures will not only extend the life of your bike but also make for a more comfortable and tidy training space.
It’s easy to forget to drink or eat while riding indoors, especially since you’re not exposed to external elements like wind and sun, which typically remind us to hydrate. However, hydration is just as important during indoor sessions. You’re still sweating and burning calories, and neglecting to replenish fluids and electrolytes can result in fatigue or cramping, especially during longer sessions.
Prepare your nutrition ahead of time by setting up water bottles and snacks within easy reach. For longer rides, consider setting a timer to remind you to take a sip or eat every 10-15 minutes. This will help maintain your energy levels and ensure you’re properly fueled throughout your ride. We love the Honey Stringer Chews and the First Endurance Liquid Shots.
Although you’re indoors, riding can quickly become hot and uncomfortable without the cooling effect of outdoor wind. A good-quality fan is crucial for maintaining comfort and preventing overheating during intense sessions. Look for a fan with adjustable speed settings so you can tailor the airflow to the intensity of your workout.
The added airflow helps regulate your body temperature, improving performance and making your rides more enjoyable. A well-ventilated space also reduces excessive sweating, keeping both you and your bike in better shape.
With the advent of virtual racing and high-intensity training programs, it’s easy to get caught up in competitive indoor cycling. While these are great for keeping you engaged, don’t forget the importance of base miles. Base training, where you ride at a steady pace in Zone 2 (low intensity), is essential for building aerobic fitness and laying the foundation for higher-intensity work later in the season.
Longer, slower indoor rides help improve endurance, develop fat-burning capacity, and prepare your body for the rigours of outdoor cycling. Base miles may not be as thrilling as virtual races, but they play a vital role in your overall fitness progression.
One of the biggest advantages of indoor cycling is the ability to stick to a structured training plan. A well-designed plan will include a mix of high-intensity intervals, endurance rides, recovery days, and rest periods. Having a clear plan in place ensures that you’re not overtraining and that you’re hitting all the key areas needed for progress.
Apps like TrainerRoad, Sufferfest, or even personalized coaching can provide detailed training plans tailored to your goals. Whether you’re aiming for a personal best in your next race or simply looking to stay fit, following a structured plan will keep you on track and motivated throughout the winter.
Many cyclists tend to ride at a lower cadence (pedal revolutions per minute) when indoors, often because of the lack of natural momentum you experience outside. While it’s not inherently bad to have a lower cadence during certain sessions, consistently riding with a slow cadence can make it difficult to transition back to faster pedaling once you return to outdoor riding.
Keep an eye on your cadence, and try to maintain a higher pedal speed, especially during endurance rides. Aim for a cadence that you would normally hold during outdoor cycling to ensure a smoother transition back when spring arrives. Most smart trainers have a cadence sensor built into them, but if yours does not, check out the Garmin Speed and Cadence 2 Bundle!
Winter is the perfect time to refine your aerodynamic position. Since you’re spending a lot of time on the trainer, use this opportunity to practice holding a more aero position for extended periods. Set up a mirror in front of your bike or record yourself to check your form and make adjustments. Focus on keeping your elbows bent, your head in a low position, and your upper body stable.
Practicing your aero position indoors will help you maintain it more easily when riding outside, giving you free speed without additional effort.
If you’re using a wheel-on trainer, make sure to use a trainer-specific tire. These tires are designed to handle the unique stresses of indoor cycling, such as the heat and friction generated by the trainer. Using a regular road tire will wear it out quickly, and it may also cause unnecessary noise and slippage.
For those using direct-drive trainers, make sure your bike is properly calibrated, the drivetrain is in good condition and you are using the proper thru axle for your trainer. This ensures smooth, quiet operation and prevents excess wear on your bike’s components.
Whether you’re new to indoor cycling or a seasoned pro, following these do’s and don’ts will help you make the most of your winter training. With a few simple adjustments, you can create a productive and enjoyable indoor riding routine that keeps you motivated and fit throughout the colder months. Stay disciplined, avoid common mistakes, and you’ll be ready to hit the road stronger and faster when spring arrives!
