Indoor Season: How To Get Started With Indoor Cycling
In the Northern Hemisphere, winter is approaching much more quickly than we’d all hoped it would. Daylight hours are at a premium, the winds are picking up, and the chill is in the air. As a coach, one question I am asked often is, what tools do I need to train indoors during the winter?
If you are new to the world of indoor cycling, it can be a lot to take in. But the benefits you gain can be tremendous. Let’s break it down into two main categories. The first will be Getting Started, and the second will be Benefits of Indoor Cycling.
Getting Started
Before you can begin, there is a set up process. Here are the set-up considerations:
What is my budget?
What space do I need?
What items do I need to purchase?
What next?
Budget. Creating your indoor cycling space will come at a cost. You can choose less expensive options, but in general, the more you spend, the better the equipment.
If you are looking for the bare minimum, then a Basic Trainer will get the job done. A Basic Trainer will get you up and riding quickly. You will not have power data and your rear wheel will most likely stay on to be the resistance needed to do your session. Basic Trainers tend to be a bit more noisy and plan on having an extra tire handy as you will break down the rear tire relatively quickly.
If you want a more realistic ride feel, then going the way of a Smart Trainer is for you. While the price increases here, you can still purchase a very good Smart Trainer for a fair price. A Smart Trainer will give you power data and you’ll take off the rear wheel of your bike (this is called direct drive) reducing wear and tear on your rear wheel. Smart Trainers are typically much quieter than a Basic Trainer and have a much smoother ride. Another perk to a Smart Trainer is that you can connect to training apps such as Zwift or Rouvy to enhance your indoor riding experience. Two very good Smart Trainer options are: ZwiftHub and Wahoo Fitness.
Space. Having a dedicated space for training does not mean you have to have an enormous space. The easier you make it for yourself to get on your bike, the more you’ll use it inside. Basic space requirements are simple: find an area in your house (or garage) that can accommodate the length of a bike and a fan and is close to a power supply.
I do find that having a space that allows you to keep your setup up, and not having to move your trainer and bike around, is ideal, as trainers can be a bit heavy.
Items to Purchase. In addition to the trainer itself, you may (or may not!) need to invest in a few other items. I have found the following items to be very helpful with indoor cycling:
Cycling Mat (or yoga mat) – Indoor training is a sweaty affair. A mat protects your floor and allows you to clean up your space easily.
A Fan – A fan that has multiple settings and that is powerful is a must. This will keep you cool (no overheating please!) and allows the sweat to clear off your body more quickly.
A Display – Such as a laptop, TV, or iPad that you can use with the app of your choice.
What Next. Now that you know what you need to get started, it’s time to get that space set up and get to riding! If you have a coach, then your built workouts from your coach can be done inside. You can put your cycling computer on Indoor setting and your workout will be available just as they are for outdoor riding. If you use an app like Zwift, your workout will appear in a training folder on the day it is scheduled to be done. If you don’t have a coach, many apps will have options for group riding or workouts that you can select and do on your own.
My Personal Recommendations are below. I have been cycling training indoors since 2017 and enjoy it for a variety of reasons. Here are the items that I use to make indoor training a better experience:
Wahoo Kickr + Wahoo Training Mat
Industrial Fan (purchased on Amazon!)
Zwift Training App
Laptop for using Zwift
Stand/Table for easy access to bottles, nutrition, laptop
Towels (to soak up that sweat!)
Benefits of Indoor Cycling
I find indoor training to be useful for a variety of reasons. While I use it a lot more in the winter months, I will also use it during the summer if I have a specific session that requires focus. Here is a list, not extensive, of benefits of indoor cycling:
Focus. I will do a lot of key workouts indoors if it requires me to hit specific power targets. Outside riding has too many variables that might prevent a solid workout (such as stop signs/lights, cars, terrain that is not ideal for the session).
Work on Weakness. If you are weak in an area then the trainer can provide an uninterrupted space to allow you to focus. Do you need one leg drills? Is your coach always telling you to increase your cadence? These areas can be dialed in on a trainer without putting you at risk.
Efficiency. Time is always a factor right? Reduce the amount of time it takes to ride (drive somewhere, determine what to wear, etc.) by knocking out your session at home.
Bad Weather Alternative. No excuses now, right?! Missing a session due to poor weather is no longer a problem.
Indoor cycling can be fun and exciting. If you have more questions on how to get started, please let me know. I’m always happy to help!
Ride On :)