If you can’t cycle outside due to poor weather, or cycling in traffic-heavy cities isn’t your thing, that doesn’t mean cycling is a no-go. Indoor cycling is the answer! Making the move to indoor cycling means you can cycle in a safe, warm environment.
Avoiding cars and rain outside means your indoor cycling interval session can be completed with no distractions. Typically, cyclists that train indoors will either use a turbo trainer or rollers set up in a comfortable space at home. Alternatively, spin classes in the gym are hugely popular fitness classes. So, if that sounds interesting to you and you’re excited to get started, here are some tips for successful indoor cycling:
Set Up
Turbo trainers that set up in your own home are an easy way to start pedaling. They can be inexpensive for a basic trainer, or into the hundreds for a more expensive smart trainer that can actually measure your power, speed and so on. Simply take your bike, clamp the back wheel into the turbo trainer and start pedaling as you normally would. The rear wheel will be lifted off the ground so you are stationary, and you can use gears or a purpose-built resistance control to increase or decrease the resistance and effort needed to workout. More expensive smart turbo trainers are specifically built for indoor cycling and there is no rear wheel. The difference is a more realistic and smoother cycling experience.
Preparing For a Workout
Indoor cycling is a tough workout, even if you opt for a shorter session. You should fuel properly and have a full water bottle during the workout. Keep up the hydration before, during and after the indoor cycling workout. Consider setting up a fan to blow on you as you’re cycling to help keep cool throughout the ride. After the workout, eat a nutritious snack within half an hour and continue to hydrate. A banana or recovery bar can be good options.
What to Wear
Expect a lot of sweat! As you workout your body’s temperature will rise with each round of efforts. Sweat-wicking clothing is essential to maintain a cool body. Think about padded shorts or leggings (nothing loose and baggy to avoid clothing getting stuck in the pedals), and wear a moisture-wicking top to move sweat away from your body. Have a towel on hand to wipe away any dripping sweat.
Adjusting Your Bike
Many starters can make the mistake of setting up their indoor bike incorrectly. To make sure things are right: First, make sure your saddle is the right height. A saddle too low or too high will lead to an uncomfortable ride. Then, make sure your handlebars are level with your saddle so you aren’t stooping too low. Your bike needs to be comfortable to maximize your workout. When you straighten your leg on the pedal, your leg should be slightly bent at the knee.
Now that you’re ready to ride, check out our indoor cycling workout videos featuring some of the most scenic locations in America.