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Indoor cycling is convenient, fun, and time-effective, offering plenty of bang for your training buck. Set your space up now with the right kit, and you can be sure that dark nights and bad weather won’t get in the way of your riding.
Here are six tips to get your indoor riding season off to a success.
Choose your smart trainer wisely
The ZwiftRide is one example of a smart bike, which hooks up to a smart trainer for a realistic ride feel
(Image credit: Future)
Your choice of a smart trainer (or, smart bike) is a key decision and the foundation for effective training. Smart trainers and smart bikes — like the ZwiftRide — are now so densely wrapped in features that you can make each training session scientific, fun, and meaningful. Smart trainers come with power meters, cadence sensors, and even simulated resistance to make your virtual cycling landscape feel even more realistic. Whether you’re climbing virtual hills or sprinting down a finishing tunnel against your arch-rival, the right smart trainer ensures that every pedal stroke counts and is counted.
Spending more will provide greater accuracy in power measurement, a higher maximum incline percentage, and often a more realistic ride feel. Pair your smart trainer with an app and create a virtual world of indoor cycling that will make you want to get on your bike and ride.
An indoor cycling app will make all the differance
There are many indoor apps, but Zwift is the market leader
(Image credit: Zwift)
Indoor cycling apps tap into the myriad of different motivations cyclists have for training indoors; they can provide a social community, focused training with individual sessions and long-term training plans, a way to monitor your fitness development and the fun of competition if you need a little bit of racing spice to keep the excitement when you can’t get outside.
Zwift is the market leader, and offers a huge amount to cyclists, creating an immersive inside cycling world that rivals the outside. You can ride in multiple virtual worlds, including the legendary Watopia, and the streets of London. In every setting, you can hang out with your friends, focus on your training session, or get involved with racing. Zwift allows you to train and race with others, even if you are sat in your garage or spare room, and it lets you join group rides, races, and social events with cyclists from around the globe. Your pedal power moves your avatar through the onscreen landscape, and you can see your real-time data as you ride.
Apps like Zwift not only make indoor cycling more engaging but also provide the training support you need to improve. Zwift’s expert coaches have designed individual sessions and entire training plans to help you meet your indoor and outdoor cycling goals.
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Using an indoor app, alongside a smart trainer, means you have the valuable data needed to track your fitness development or adapt your training at your fingertips. For cyclists looking to make the most of their indoor training, Zwift offers the perfect blend of fun, community, and serious training.
A fan and turbo mat are essential
A fan is a must-have, and a mat will make a huge difference
(Image credit: Future)
Creating a comfortable environment to train in helps you focus more on your performance and immerse yourself in your virtual cycling world. A mat under your turbo can stop your bike from rocking and making noise – important if you have another flat or room below you – and it protects your floor from sweat because, boy, will you sweat training inside.
Unlike cycling outside, there is no breeze or movement to cool you down, so a fan is essential. If your body’s core temperature starts to creep up, not only will you feel uncomfortable, but your ability to push out the watts and complete a tough session is also diminished. Position your fan to circulate air effectively around your body and make sure you have some natural ventilation in place as well an increase in ambient temperature and humidity can make your cycling session feel harder than it is. Some fans come with remote controls or can be integrated with your training apps to adjust speed based on your cycling intensity.
Pay attention to saddle comfort
You want to be comfortable in the saddle, as well as out
(Image credit: Future)
Given the stationary nature of indoor cycling, you’ll spend a lot of time in one position, not getting in and out of the saddle or shifting your weight around, which can lead to pressure points and sores. Plus, vast quantities of sweat produced while cycling inside can make even your favourite shorts rub more than usual.
A lot of people make the mistake of using their oldest cycling shorts for the turbo trainer, shorts with thin padding or that have lost their elasticity, so they bunch up are the worst choice of all. Choose shorts that are a little bit thicker and firmer in the padding, thus offering more protection for when you aren’t moving around as you ride. The lack of moving around the bike can also exacerbate postural problems, so make sure your bike fit is spot on.
Don’t forget to drink
You will need to replace lost fluid
(Image credit: Future)
Staying hydrated is crucial for maintaining performance and health during indoor cycling sessions. You can lose a significant amount of fluids through sweat, particularly in a warm indoor environment, as the puddles beneath your bike will attest to. Make sure you have easy access to water or electrolyte drinks during your workout. Keep multiple water bottles placed within arm’s reach so you don’t need to interrupt your ride. To stay on top of your fluid intake, set a reminder on your cycling app to take sips at regular intervals. Try this sweat rate calculator to ensure you are hydrating the right amount to perform to your best throughout your turbo session or Zwift race.
Remember: Great things happen indoors
The hard work will pay off
(Image credit: Future)
Indoor cycling is not just an alternative to cycling outside – it’s a unique and exciting cycling discipline in its own right. Creating the perfect pain cave this winter involves more than just throwing together some cycling equipment. Thoughtful planning and investment in the right gear can transform your indoor cycling experience, so your training is fun, productive and comfortable. With a smart trainer and an engaging app like Zwift, you’re well on your way to achieving your fitness goals, irrespective of the weather outside.
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