As winter sets in and the days get shorter, your enthusiasm for outdoor cycling may start to decline. The cold, wet weather, combined with limited daylight, can make outdoor riding feel less than appealing. But for those serious about increasing their fitness and performance on the bike, or those who want to bring the social rides inside, winter doesn’t have to mean putting cycling on hold.
Indoor cycling using a smart turbo trainer can be a fantastic way to keep up your fitness, train for races or sportives, and even just have a bit of fun with your cycling buddies.
Here’s how to make your indoor cycling sessions something to look forward to rather than a chore to endure.
1. Invest in a Smart Trainer
In the past turbo trainers were ‘dumb’ and required the rider to adjust resistance themselves by either a lever or changing gear. With modern Smart Trainers, there is real-time feedback and interaction, and you know exactly how hard you’re working. The trainer picks up your power output and then within your chosen software speeds you up or slows you down accordingly. This is ideal for social riding or just riding at your own leisure.
The alternative setting is Erg Mode. This is where the trainer essentially forces you to push a level of power. This power can be dictated by climbing a virtual hill in programs such as Zwift or just hitting the power required for an interval in programs such as Trainer Road. Erg mode is ideal for a specific fitness workout.
There are 2 types of smart trainers, Wheel On and Direct Drive.
Wheel on trainers require you to put your back wheel onto a resistance unit, which is turned by the rear tyre. It is advisable to use a specific training tyre for these as you’ll wear out a normal tyre very quickly. Indoor tyres are not suitable for use outside.
Direct Drive trainers require you to remove your rear wheel and mount your bike to the trainer, via the cassette which is mounted to the trainer. Direct Drive trainers offer a much smoother and more responsive pedalling feel but often come at a higher price point.
2. Embrace Virtual Platforms
One of the biggest breakthroughs in indoor cycling has been the advent of virtual cycling platforms like Zwift, TrainerRoad, or Rouvy (or smart trainer manufacturer’s own proprietary systems). These indoor cycling apps turn your indoor rides into interactive experiences. Zwift, for example, allows you to ride through virtual worlds, participate in races, and join group rides with other cyclists from around the globe. You can even talk to other cyclists via 3rd party software (such as Discord). These virtual worlds are packed with challenges and scenic routes that make the miles fly by. Whether you aim to climb Alpe du Zwift or enjoy a social spin, these platforms bring a fun and competitive element to your training.
Other indoor cycling apps, such as TrainerRoad, specialise on the training aspect with the only visual interaction being power graphs and time on your chosen workout. The software has many workouts and training programs that are suitable to all skill levels and can be easily tailored to what you are training for. You would likely want to have additional entertainment such as a TV or music to hand to keep you entertained however.
3. Structured Workouts
If you’re serious about improving your performance, consider using one of the many indoor cycling apps that provide structured training plans. These plans are tailored to your fitness level and goals, whether you’re preparing for a sportive, a time trial, or just looking to boost your overall power/performance. Following a structured workout plan not only provides clear guidance but also adds purpose to each session, which is great for motivation!
4. Create the Right Environment
Your training space can have a huge impact on your indoor cycling experience. Set up your turbo trainer in a dedicated area where you won’t be disturbed. You’ll almost certainly need a fan to keep you cool, a sweat towel, plus a good sound system or headphones for music, and a TV or tablet for entertainment or to stream your virtual rides. A clean, organized, and well-ventilated space will make your sessions more comfortable and enjoyable.
5. Mix Up Your Sessions
Variety is key to staying motivated and avoiding burnout when cycling indoors. Alternate between long endurance rides, short high-intensity interval sessions, and recovery spins. All Virtual platforms often have built-in workouts that cater to different training needs, from intervals to tempo rides, helping you keep things fresh and challenging.
You can also set up training plans that last for multiple weeks that are targeted to your personal goals, from general fitness, crit racing or training for an Iron Man. These training plans can be tailored to your abilities and the time you can dedicate to training.
6. Join Group Rides or Races
One of the best ways to make indoor cycling fun is to join virtual group rides or races. These events add a social and competitive element that can be missing from solo training sessions. Pushing yourself alongside others, even in a virtual environment, can significantly increase your motivation and make the session more enjoyable. Plus, there’s nothing like a little friendly competition to bring out your best effort.
7. Incorporate Music, Podcasts or a Film
Music can be a great motivator, helping you push through tough intervals or keeping your pace steady during long rides. Create a playlist with your favourite tracks or find a podcast that interests you to make the time pass more quickly. You could even sync your music with your workout, increasing the tempo during sprints and relaxing during recovery periods.
Alternatively, immersing yourself in a podcast, film or tv show can take your mind away from the pain of an interval!
8. Track Your Progress
There’s nothing more motivating than seeing your hard work pay off. There are many apps you can use to track your cycling progress – Strava being one of the more well known ones. Seeing improvements in your FTP (Functional Threshold Power), speed, or endurance over time will give you a sense of achievement and encourage you to keep pushing forward. When spring comes you’ll be stealing KOM/QOM’s all over the place!
9. Stay Connected with Your Cycling Community
Don’t let the winter months isolate you from your cycling buddies. Many virtual platforms allow you to connect with friends and fellow cyclists, so you can still enjoy the social aspect of group rides without leaving your home. Share your progress, join group challenges, or set up virtual meet-ups to keep the social aspect of cycling alive. Talk to your friends using Discord and cheer each other on!
10. Set Goals and Reward Yourself
Having specific goals can make your indoor training more purposeful. Whether it’s improving your FTP, completing a certain number of miles each week, or conquering a virtual climb, setting targets will keep you focused. And don’t forget to reward yourself when you hit those milestones—a new piece of cycling gear, a rest day, or even just a treat can be a great way to stay motivated.
Conclusion: Turn Your Indoor Cycling into an Advantage
Indoor cycling doesn’t have to be a dull substitute for outdoor riding. With the right approach, tools, and mindset, it can be just as rewarding. The controlled environment allows you to focus on specific aspects of your training, while the technology at your fingertips can turn your sessions into engaging, interactive experiences. By embracing the turbo trainer and making it fun, you’ll not only maintain your fitness through the winter but potentially emerge as a stronger, faster cyclist come spring. Happy riding!
