6 Top Tips For Indoor Cycling Training in the winter
Cycling is the perfect way to spend a summer’s day. Warm temperatures and long days mean you can ride for hours with minimal kit.
Cycling to keep fit in the summer is easy. You can go out after work, as the weather is more pleasant and it’s still light. But, it can be hard to motivate yourself and get out on your bike during the winter. You can only go out at the weekend as it’s dark when you get home from work.
Also, you might not be keen on cycling in freezing temperatures, and we can’t blame you! There is the option to go to the gym, but the gym is full of January gym-ers that won’t be there when Spring comes. So how can you keep up your cycling regime during the winter?
The solution is to create a workout space at home as an alternative option to going out cycling. If you’re a keen cycler, setting up a turbo trainer area will give you just as good a workout as cycling outside, and you can stick to your workout schedule throughout the winter.
Here, we’ll give you our top tips for indoor cycling training and how best to set up your indoor cycling training station.
Table of contents
- Explore our indoor trainers
- Sign up for an online training programme
- Get all the kit you need
- Set up your area
- Stay hydrated
- Don’t forget recovery
1. Explore our indoor trainers.
One of the easiest ways to avoid cycling in cold weather or busy gyms is to get a home trainer. We offer several home trainer options with various benefits and features, including top brands like Elite, Tacx and ETC. Here are the different options you could purchase.
A static bike will provide a stable, hassle-free ride anywhere in your home. The Tacx Neo Bike Plus Smart Bike can give an elite indoor cycling experience.
With this Tacx static bike, you get a home cycling workout and can experience the simulation of riding on different road surfaces and the feeling of realistic gear changing.
Additionally, the Smart technology using the Tacx training app rides will adjust the resistance of your bike to replicate the terrain of a race or course. You can also get left and right foot pedal analysis to monitor your performance and progress, which can help you develop a more effective stroke.
Static bikes are a great indoor cycling training option. However, they can take up a lot of room, don’t fold away and are not easy to transport. Unless you have a dedicated place in your home, like a home gym, spare room or garage, these bikes can get in the way of home life.
Rollers are a great alternative to a static bike, especially if you prefer to ride your outdoor bike indoors.
Roller trainers consist of three roller drums bolted onto a solid rectangular frame. The back bike wheel drives the two rollers at the back. The benefit of a roller trainer is that it replicates the balance you require on the road and can help develop your skill and balance. They also provide a high cadence and smooth pedalling to practise your sprints indoors.
Rollers are also easy to transport. You’ll often see people using them to warm up before a race. Why not browse the high-quality roller trainers we offer here at Swinnerton to keep you cycling through the winter months?
You can choose between three types of turbo trainers available for indoor cycling workouts; regular (on-wheel), direct-drive and Smart. A regular or on-wheel turbo trainer uses the tyre of your bike to roll on a metal or composite drum to drive the trainer. We encourage using hard compound tyres to avoid creating resistance, wear and heat.
A direct-drive turbo trainer allows you to replace the back wheel of your bike and use your cassette to drive the turbo. These are often quieter because there is less resistance. Turbos have various ways to create resistance, including heavy flywheels, fans, fluid discs and magnets.
Smart turbo trainers interact with software apps connected with ANT+ or Bluetooth that control the resistance to simulate realistic trails or races. A Smart turbo trainer can also record your performance using a power meter.
Why not browse our selection of turbo trainers and find the right one for you? However, ensure they are compatible with your bike before you purchase one.
2. Sign up for an online training programme.
You might think a home trainer is a good idea, but you might not be enthusiastic about the prospect of monotonous cycling in the same spot for hours.
Fortunately, you can access various apps and online training programmes to vary your indoor cycling workouts. For example, our Smart turbo trainers are compatible with apps like Tacx Training App, Trainer Road, Zwift, the Elite E-Training App and more that simulate a realistic riding sensation. You can even sign up for virtual rides or races with fellow cyclists worldwide.
3. Get all the kit you need
Once you have your home trainer, you may want to consider some other items to make your workout comfortable and efficient.
Our home trainer accessories collection includes useful kit to aid your home workout. For example, if you’re using a turbo trainer, you might want to invest in a steering block for a more realistic indoor cycling experience. Or, a wheel elevator block to make the bike the correct height on the ground and offer additional stability.
Luckily, you won’t need any extra clothing as you do for cycling outside in the winter. All you need is your regular summer cycling attire.
If your cycling clothing needs replacing, browse our men’s and women’s cycling kit online.
4. Set up your area
Ensure you set your training area up before you start to be clear of distractions and hazards while training. Create a spacious zone to fit your bike and trainer. Also, you might want a place to perch your computer, tablet or phone to follow along with a training programme on your chosen app. The Elite Training Desk will keep your screen at the right height for you to train.
You might also get hot and sweaty during your workout because you won’t have that cold breeze from riding outside. To avoid making your home smell like a gym, open a window to keep a constant airflow. You can also use a training mat or towel to prevent dripping sweat from damaging the floor or use a sweat catcher.
5. Stay hydrated
It’s crucial to stay hydrated when training indoors.
Working out in an enclosed space might get hotter without a constant outdoor breeze. And if you’re using a fan, this can dry out the air around you.
Ensure you drink enough water before, during and after your workout to stay cool and hydrated. Aim to drink half a litre of water per hour to keep hydrated.
Here is our collection of water bottles and bottle cages to help you stay hydrated during your indoor ride.
6. Don’t forget recovery.
Like any workout, it’s crucial to warm down your body. An indoor ride is no different, especially if you’ve been working at peak effort. Stretch your muscles and use protein or whey-based products to aid muscle repair.
Indoor cycling trainers at Swinnerton Cycles
If you prefer to cycle in the warmer months but still want to train your cycling muscles in winter, an indoor cycling trainer is the way to go. Why not browse our home trainers and accessories in our online collection today and cycle all year round in the comfort of your home?
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