If you’re reading this, the thought of going into cycle hibernation until next spring isn’t an option. Gyms are fine, but for people like me and you, the workout and thrill of riding our bikes can’t be replaced by a squat rack and a few dumbbells.
You’re here because you want to start indoor cycling and know how to do it right. I hear you loud and clear, so let’s get into it.
Setting up Your Studio
If you’ve already set up your studio, scroll down a bit; I promise to cover the need-to-know training tips for indoor cycling. However, if you haven’t set up shop yet (and even if you have), you’ll wanna listen to these tips to avoid the “trial and error” approach I see go wrong all too often.
Choose The Right Bike
Let’s have a moment of silence for the people breaking their banks and backs to get an indoor trainer- I really wish they would have read this first.
Before you overpay and perhaps harm yourself trying to assemble your bike, check out some of our indoor trainers. They’re affordable, and we can even set up your bike for you if you’re not too handy.
You Will Ruin Your Floor if You Don’t Read This
For the sake of your floors, invest in a yoga mat after you buy your spin bike. I know that’s a weird request, but it’s necessary, and I’ll tell you why.
If there’s nothing under your bike to catch your sweat, you’ll have unsightly permanent grease stains on your floor in no time.
Invest in These Equipment Essentials
You might not be preparing for the Tour De France, but trust me, you’ll want these gear essentials. Having them can make your cycling experience a lot better.
Cycling shoes: If you want to save your shins get cycling shoes. You’re going to sweat, your feet will slip off the bike, and your shins will pay for it when they get two pedals worth of steel slamming into them.
Not only do cycling shoes help you stay on the bike, but they also keep your feet comfortable during long workouts.
Fan: A fan would seem like an obvious choice to many, but to some, it’s considered dangerous. There’s an old wives tale about how air conditioning during workouts is terrible for your joints and inhibits fat loss.
This is not true…
When you sweat, you’re losing water weight, not fat. When you drink water again, all the water weight you “lost” will be put back on. As for the joint issue, unless you plan on setting up your bike in the middle of the snow, you’ll be completely safe.
Training Tips to Maximize Your Indoor Trainer Workout
The hardest part about indoor trainer workouts is keeping yourself entertained. If you don’t want to feel like an inmate working out in a tiny prison cell, don’t worry; I got you covered.
These tips will keep you entertained and give you a great workout.
HIIT Workout
One of the problems many indoor cyclists face is trying to drag themselves through a long, never-ending workout. If this sounds like you, it might seem like an indoor trainer isn’t for you. Luckily, I’ve got the solution to cure your boredom.
The workout itself is really simple. Pedal your bike as fast as you can for 45 seconds, then coast for 15 to 30 seconds. Repeat until you hit 25 minutes on the bike.
IMPORTANT!: Make sure you push yourself during the 45-second interval. A good rule of thumb is to check and see if it’s possible to speak a few sentences out loud.
Your heart rate isn’t high enough to burn fat if you can.
Fartlek Training
This might be your best bet if you’re looking for something a little less intense than high-intensity interval training.
Fartlek training combines incline training, sprints, and cooldown periods to shake up your routine and maximize the effects of your workout.
Check out one of my favorite Fartlek training routines here if you’re interested.
Grab an Indoor Bike and Get Started!
It might not be summer, but that doesn’t mean cycle season is over. Keep your best road time, gains, and, most of all, your health with an indoor trainer bike. The only thing standing in your way is starting. So, get out there and train! And make sure you pick up some bike insurance just in case you have an accident.
Happy indoor trails from Bicycle Broker!