A Comprehensive Guide to Indoor Cycling

Whether you’re a dedicated cyclist or just want to get in shape indoors during the winter, you can improve your riding and achieve your goals with smart training. Today’s best smart trainers deliver a realistic road feel and a wealth of data.

Get a custom training plan that’s designed to meet your needs. Select your training volume, events, and schedule, and our plan builder creates your perfect cycling program.

Training Tips

Having a plan and structure for your indoor training is key to success. Power-based workouts can help you improve your FTP, VO2 max, and muscular endurance. Aim to track your progress with a cycle computer or other tool that offers a wattage display and keep a training diary. This allows you to see your progress over time and is a motivating factor for continuing to train.

Good form is essential when riding on a trainer. Start by checking your seat height. Chase recommends standing next to your bike and placing your foot so that the thigh is parallel to the floor and your knee is bent at 90 degrees.

Drills like cadence and form sprints can be great for your fitness and make the time spent with a trainer more enjoyable. Group classes are another way to add variety and motivation to your training. If you’re able to, join a cycling class at your gym or host a “trainer night” at your house where everyone brings their trainers and does a group hammerfest.


Indoor cycling is an aerobic and anaerobic exercise that builds strength, endurance, and cardiovascular fitness. During a typical class, participants ride stationary bicycles while listening to inspirational music and hearing instructions from an instructor. The instructor leads the group through simulated challenges such as hill climbs and recovery periods between them.

To get started, you need a bike and a trainer. Ideally, you should have a space in your house where you can leave the bike set up for workouts whenever you want. You may also need water bottles and a fan, as indoor cycling can be sweaty work.

Bestselling author David Hough is the anti-badass motorcyclist, a serious, down-to-earth master of two-wheeled street rods who takes his craft seriously. His writing style is straightforward and conversational, never preachy or boring. Wade through the deck, and you’ll find sage motorcycling advice in this book. A must-read for any serious cyclist. Appendices include tips on improving road skills, anticipating and handling hazards such as treacherous tar snakes and lane-weaving drivers, and adapting to the demands of aging.


The lack of wind and more pedaling during indoor training can increase energy demands, so proper fueling is crucial. Keep extra water bottles and easy-to-digest snacks, like energy bars and fruit, handy to sustain energy levels over long rides.

Indoor cycling is a great option for achieving your fitness goals, whether that’s losing weight or improving endurance. It also helps build muscle strength and can be a valuable cross-training option for runners and other athletes looking for a low-impact cardio workout.

Hough is motorcycling as Kyuzo from Akira Kurosawa’s Seven Samurai is to swordcraft — he’s cold-eyed, intelligent, and focused on the refinement and expression of technique. Wade through the repetition and anecdotal storytelling, and you’ll find some useful lessons in this follow-up to Proficient Motorcycling. The e-book format makes it easy to keep track of your progress. It’s a great way to see how your efforts are paying off and to plan future training.


Whether you’re taking an instructor-led class or riding on your own with a bike trainer, there are a few things to consider to ensure your safety. The most common mistake that athletes make when training indoors is overheating. Up to 80% of the energy you spend on cycling is turned into heat, so much so that your core temperature can rise to dangerously high levels. This is why hydration is so important!

In addition to improving cardiovascular and pulmonary fitness, the total body workout that cycling provides also strengthens your core muscles, helps you develop a strong back, and improves your overall balance and posture. Plus, it delivers a genuine endorphin boost that can improve your mood even when you’re not on the bike. It’s no wonder that cycling is such a popular form of exercise!

Discover the profound impact of cultivating a positive attitude in the article, “How a Positive Attitude Can Transform Your Life.” Explore insights on resilience, opportunity attraction, and the role of optimism in overcoming challenges. Learn how adopting a positive mindset can lead to a more fulfilling and joyful life.

Leave a reply

Please enter your comment!
Please enter your name here