Indoor cycling is an extremely effective way to train but nevertheless most cyclists don’t use this opportunity to achieve great results. Here are 7 quick tips that will make you a happier and better cyclist with indoor cycling training:
1.No indoor recovery rides
Indoor cycling is a psychological challenge. There is not much fun happening when you sit on your ergo meter bike or home trainer.
The best way to beat this challenge is simply to reduce indoor training time as much as possible.
Skip the recovery rides and take a day off instead. You don’t have to train every single day and it’s much better for you to take a day off than doing one more recovery ride on an indoor bike you don’t really like. Forget about recovery rides and look forward to more energy for your next visit in the fitness room.
2.Spend less time on indoor cycling
When you reduce training time, you increase your attention to the workout you perform.
Doing shorter workouts makes it easier to complete the training program as you have planned it. That’s very satisfying. This principle can be used outdoors as well.
As a consequence of reduced training time (and thus increased attention/motivation), it makes sense to increase the overall intensity of your indoor cycling. Thus, you will get great results in less time.
Interval training is often a lot easier to do indoor. When you don’t have to pay attention to traffic etc., then you can concentrate 100% on maintaining the correct power output, cadence or heart rate during the intervals. That’s difficult outdoors, especially if you are not familiar with interval training.
4.Drink more water
Indoor cycling makes you sweat a lot more than you are used to. Don’t get fooled to believe that you sweat more because you work so much harder than you do on the roads. You might find a spinning instructor who believes that people sweat due to the high intensity of his training program, but that’s not the reason.
There are several reasons why cyclists sweat so much more indoor, but I just want to to be a little more concerned about your hydration.
5.Use an ergo meter bike
I’m a big fan of power meter training and it was actually during indoor cycling I discovered the benefits from this training regime.
In most fitness centres they have ergometer bikes that can be used for power meter training. I cannot guarentee that these ergometer bikes deliver 100% precise power outputs, but that ain’t that important. It gives you a chance to get introduced to what power meter training can do for you.
Many ergometer bikes are of high quality and so reliable that you can use them for physical tests to track your progress throughout the winter season.
6.Use a cycling training program
It’s easier and very motivating to use e.g. the 12-Week Winter Training Program. If you have never tried a training program before then this is one of the best places to begin.
7.Turn up the music and have fun!
Indoor cycling gives you the chance to train with people who are normally out of your league for regular road cycling training. That’s a great chance to socialize with other people.
Don’t underestimate the value of having a small talk with people who are a lot stronger or weaker than you. Turn up the music and have fun with your indoor cycling!