Indoor Cycling: 5 Dos and Don'ts

Indoor Cycling: 5 Dos and Don'ts 

Indoor cycling training is an effective option to improve your fitness level. There are no traffic lights, no stop signs, no cars, no breaks or coasting when going downhill or following the pack. Each pedal stroke helps improve your lower limb strength and cardiovascular capacity. This type of training is also ideal when it rains, in cold weather conditions or when darkness sets in.

Here are 5 dos and don'ts during your indoor cycling training.

5 Dos

1.      Set up the bike properly on the training base 

It’s important to make sure your bike is level. The training base should be stable and not tilted because of the floor. Remember to raise the front wheel so that it is level with the rear wheel.

Depending on your training base, make sure that the quick release system on your wheel is compatible with the clamping system on your training base to increase stability.

Use a specific tire for indoor training that is more resistant to friction and heat. 

2.      Set up a fan, have a towel handy and stay hydrated  

There is obviously no wind indoors to slow us down as opposed to outdoor conditions. However, the effect of wind or air movement is an important factor in reducing body temperature during physical exertion. It is therefore useful to have a fan near you during indoor training so you don’t suffer from hyperthermia, which could negatively affect your health and performance. Don't forget your towel and water bottle!

3.      Find ways to stay entertained while training 

Training in the living room or the basement is obviously not as fun as riding outside in the sun. It’s important to find ways to get through your workouts and stay motivated. Listening to high-tempo music during your intensity intervals or watching your favorite shows during endurance training are effective strategies you might want to try.  

4.      Structure your workout 

Each indoor training session should have a clear goal with parameters for duration, number of intervals to complete (if applicable) and intensity. This goal eases and optimizes the many hours spent on your bike. For interval sessions: vary the intensity, duration, position on the bike (sitting vs. standing) and pedaling pace to expose yourself to all the conditions you experience during your outdoor rides.

Use objective data to better structure your workouts. Heart rates may be of interest to give you an idea of your perceived exertion. However, keep in mind that the heart rate is often higher during indoor training due to the increase in body temperature. As well, several training bases give you power during the pedaling cycle (watts). This is more accurate data that allows a stable and reliable training plan.

5.      Motivate yourself as part of a group 

What could be better than training with other riders to stay motivated. There are many programs that allow you to train with your friends online. Without going anywhere, it’s possible to race and ride on different routes with cyclists from other countries.  

5 Don'ts

1.      Disturb your neighbors

Indoor training bases can be quite loud and create a lot of vibration, especially during high intensity intervals or a downhill part of a course (less resistance). A fairly dense rubber mat can help absorb much of the vibration and lower the decibels. 

2.      Not taking breaks

On the road, we stop pedaling several times during an outing. Whether at traffic lights or a stop sign, on a downhill slope or simply when relaxing and letting go, there are many moments of recovery. Why not include short periods of rest indoors? A break of a few seconds / minutes can be taken to recover after an effort, to do a cross-training or simply to fill your water bottle. 

3.      Forget to calibrate training bases 

It’s important to properly calibrate the training bases that provide the power developed in order to ensure the accuracy of the data. The air pressure as well as the temperature of the air in the tire are factors that can change the accuracy of the displayed power. After your warmup, make sure the calibration is done.

4.      Always do the same workout 

It’s important to vary the type and parameters of your workout. If you train 4-5 times a week, be sure to alternate between interval and endurance sessions. This allows for better recovery and improves power parameters.

5.      Overuse your summer bike

Cyclists tend to sweat a lot when training indoors. Sweat falls on the handlebars, shifters and the headset of the bike. Salts and minerals in sweat can create corrosion and rust that prematurely damage equipment. A bike on the training base experiences torsion forces in places that were not designed for this type of stress. If that’s an option, indoor training is a great time to use a second, older bike to keep your Formula 1 ready for your first outdoor ride!

Simon Lambert-Lemay

Osteopath  

Co-owner of the PowerWatts Rive-Sud centres