Keep On Riding: Hoops' Guide To Indoor Training
Keep On Riding: Hoops' Guide To Indoor Training
Cold, wet and windy – cycling in the winter isn’t easy, and many people choose to hang up their cycling shoes until Spring as soon as the weather turns foul. However, things have changed. The dawn of smart trainers and interactive training platforms in recent years has evolved indoor training from sitting on the rollers and staring at the wall, to a fun, entertaining and social experience!
For those looking to increase their indoor training this winter, here’s our guide to getting started.
Choosing The Right Trainer
When it comes to indoor trainers, there are many options to choose from. If you’re planning on utilising platforms such as: Zwift, RGT, Trainerroad etc. then a smart trainer is the way to go thanks to their connectivity features. Direct-drive smart trainers will provide you with the best experience possible – eliminating the rear wheel and securing your bike to the trainer means you can benefit from the flywheel technology for gradient simulation, automatic resistance and ERG mode, as well as highly accurate power and cadence measurement.
Our trainer of choice is the Wahoo Kickr, equipped with all the connectivity features needed, plus power reading accurate to +/-1% and gradient simulation up to a 20% incline on the standard model. The more affordable Kickr Core offers the same connectivity features with power readings accurate to +/-2% and gradient simulation up to 16% – some seriously impressive specs!
£449.00
£999.99
Keeping Cool
When riding outside the air is much cooler, and we benefit from the breeze blowing through our hair. However, static cycling in an enclosed indoor environment is a recipe for some serious heat generation, so solid airflow is really important. When you’re pushing it to the max, the last thing you want is to overheat – not only is it an uncomfortable feeling, but it’ll also hinder your performance on the bike.
We’d recommend investing in a fan (or two, or even three!) in order to keep your body cool even during the toughest workouts, and don’t forget to crank the windows open – the heat has to go somewhere!
Stay Hydrated
When out on the road oftentimes we’ll take a sip of water at the crest of a hill or when coasting, but with the constant effort of turbo training it’s easy to forget (especially when you’re head-down in a workout!).
Without stating the obvious, we sweat a lot on the turbo! This means that staying hydrated is even more important, as reaching the point of dehydration is easier. Always keep a bottle of water in-sight and within reach so that you don’t forget to drink or have to refill mid-workout, and maybe even set periodic reminders on your phone during workouts.
Variety Is The Spice Of Life
It’s easy to catch yourself repeating the same workouts over and over again, week in week out, but it’s important to keep things varied. Not only will this make your riding more interesting, but you’ll actually benefit from the varied load on your legs and give your body the opportunity to adapt. It doesn’t have to be too scientific, just avoid too much repetition.
While hard sessions are great, make sure you throw in plenty of recovery rides and have an easy week every now and then – constant all-out sessions will lead to fatigue and burnout, which is the last thing you want!
Consistency Is Key
As with most things in life, consistency is key. It’s easy to get all excited at the start of winter, but then find that rides are slowly becoming further apart and less frequent by the end of it. Setting goals is a great way to build motivation, whether it’s to reach a specific power number or building up to a target time for an event you’ve signed up for in Spring. Setting a goal encourages you to make a plan, and a plan will provide you with structure and direction.
Consider using a training plan – most platforms will offer a wide range of plans to cater for your individual needs and goals, from just a few weeks long to several months. This means that you don’t even have to think about what you’ve got planned, simply hop on the bike and follow the workout!
Don’t Take It Too Seriously
It’s important to remember that for the vast majority of us, that cycling is something for us to enjoy – we’re not obliged to do it, it’s something that we choose to do that should bring us joy in some kind of way.
With that being said, sometimes life gets in the way, and if you’re simply not feeling up to a particular workout after a long day at work or you have other commitments, don’t beat yourself up about it! While it’s important to push yourself and be consistent, missing a day here and there really won’t make a difference in the long term, but overdoing it could.
For those that like to ride outside between indoor sessions during the winter, check out our list of essential pre-winter bike checks for the home mechanic here.
