Indoor cycling is a highly effective way to train, but most cyclists don’t use this opportunity to achieve great results. Here are seven 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 when you sit on your ergometer bike or home trainer.
The best way to beat this challenge is 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 you should take a day off than doing one more recovery ride on an indoor bike you don’t like. So forget about recovery rides and look forward to more energy for your next visit to 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 planned. 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. Therefore, you will get great results in less time.
Interval training is often a lot easier to do indoors. When you don’t have to pay attention to traffic, you can concentrate 100% on maintaining the correct power output, cadence, or heart rate during the intervals. That isn’t easy 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 thinks 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 indoors, but I want to be a little more concerned about your hydration.
Indoor cycling can be tough on your body, so drink plenty of water before and after your ride. You might also want to keep a towel handy to mop up any sweat.
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.
Most fitness centres have ergometer bikes that can be used for power meter training. I cannot guarantee that these ergometer bikes deliver 100% precise power outputs, but that isn’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, this is one of the best places to begin.
7.Turn up the music and have fun!
One of the best things about indoor cycling is that you can listen to music or watch TV while you ride. Pop in some headphones or fire up Netflix on your phone or tablet so you can stay entertained while you pedal away.
Also, indoor cycling allows you to train with people who are generally out of your league for regular road cycling training. In addition, that’s a great chance to socialize with other people.
Don’t underestimate the value of having small talk with people who are much stronger or weaker than you. Turn up the music and have fun with your indoor cycling!
If you’re not sure how to get started, sign up for a class at your local gym or cycling studio. A certified instructor will be able to help you set up your bike and give you some tips on techniques. Plus, riding in a group is more fun than riding solo.
With these seven tips in mind, you’re ready to tackle indoor cycling like a pro! Just remember to start slow, dress appropriately, and stay hydrated throughout your ride. And if you ever get stuck, there’s no shame in asking for help from a certified instructor—that’s what they’re there for!