Indoor Cycling – Useful Tips for Efficient Training

Sometimes the weather is too bad, or it's too cold, or the inner couch potato refuses to leave the apartment, or, or, or...

Luckily, there's the option to put the bike on the roller at home, attach it to the cycle trainer, or hop on your own Schwinn bike to do basic training or participate in a digital race. Indoor cycling can also take place in a fitness club on a Schwinn bike or on the exercise bike at home. There are various live training courses in the club, YouTube videos, or software for home use that simulate training and even competitive situations, allowing you to push yourself without having to endure cold and wet conditions.

Indoor cycling is more than just a supplement to outdoor cycling on the road or off-road. It is a unique form of cycling training with specific advantages and disadvantages. In addition to the aforementioned weather factor, indoor cycling has several other benefits:

• You can concentrate 100% on your body and training because the terrain or traffic doesn't matter.

• There are no dangerous situations, falls, or accidents. A bike helmet is not necessary.

• You save time, for example, the journey to the tour start.

• You don't have to worry about a flat tire or other defects.

• And much more.

Many athletes feel more comfortable on the indoor bike than on the road for these reasons alone. This special form of cycling training naturally requires special equipment.

When the Wind is Missing

What many cyclists underestimate in indoor cycling is the lack of cooling from the wind. This means that sweat flows more than you might think. It is important to somehow catch and divert it. There is no risk of cooling down due to a wet body in the fresh wind. Instead, there is a risk of overheating due to effort and lack of cooling. Too much heat has a negative impact on performance. And streaming sweat is not really pleasant.

To counteract this, clothing is, of course, the first thing to consider:

1. 

   Wear a lightweight jersey made of functional material that absorbs sweat and wicks it to the surface. For this, the jersey must fit snugly, otherwise, the sweat will run down the body under the jersey. These ultra-light "Climber" jerseys made from various mesh materials and designed specifically for sweat-inducing stages are suitable.

2. A mesh undershirt under the jersey enhances absorption.

3. Wear short bib shorts suitable for midsummer, with breathable inserts and a very breathable pad.

4. To prevent sweat from running into your eyes, a headband or a functional bandana is advantageous.

5. Gloves with terry thumbs for wiping sweat should not be missing.

6. Light cycling socks with mesh structures protect your feet from overheating.

7. The cycling shoes should be as light as possible, with a lot of mesh or perforations on the upper. For the sole, the same applies as for outdoor cycling, the stiffer, the better the power transmission.

8. In any case, a towel should be somehow within reach to wipe off the worst.

9. A sweat mat under the bike is useful so that sweat does not drip onto the carpet or parquet floor.

10. If you own an expensive bike and want to protect the paintwork, there are even sweat catchers for the top tube.

With this lightweight and sweat-absorbing clothing, you have control over your body climate, can achieve maximum performance, and master your virtual training perfectly.

Power Fuel for the Body

The significant amount of fluid lost during indoor cycling naturally needs to be replenished. Prepare water bottles with isotonic drinks to restore the mineral balance. For this purpose, there should be one or better two bottle holders mounted on the Schwinn bike.

Since the back pockets of the jersey don't need to be filled with wind vests, arm warmers, or the like, you have plenty of space for energy-providing sports nutrition in the form of gels or bars. They provide a quick energy boost during training. These small carbohydrate-based energy boosters come in many different flavors from various manufacturers. You should try them out.

After the workout, a recovery drink refills the depleted mineral and carbohydrate stores.

Control for the Body

Another advantage of indoor cycling is the opportunity for continuous digital monitoring of cycling parameters and body metrics such as:

1. Speed

2. Cadence

3. Distance

4. Heart rate and pulse

5. Calorie consumption

Especially less trained individuals should keep a close eye on their heart rate and pulse to avoid overexertion. The cycling parameters are purely training parameters for fitness improvement.

Bike computers that can be connected to both the bike and the body via sensors (usually Bluetooth) continuously display these data. With the help of special software, these data can not only be analyzed but also integrated into a fixed training plan. 

Install your small bike computer on the handlebar, and you have all the data always and firmly in view. The higher quality a bike computer is, the more values can be determined and analyzed.

Cyclists who miss the community and nature around them might enjoy an online training platform like, for example, Zwift or RGT. You ride as an avatar in a virtual space or nature, perhaps in the company of other cycling avatars. You train together and even participate in virtual competitions. A completely new, different, but perhaps no less enjoyable training experience than outdoor cycling.

Our Conclusion:

For many cyclists, indoor cycling is a good bad weather or winter alternative. It allows you to maintain your conditioning without freezing during the autumn/winter season and start the new cycling season with a bang. With the right clothing and good digital equipment like a bike computer, training software, and a community training platform where virtual competitions can be held, indoor cycling can also become a year-round alternative. The unique feeling of rushing through nature is, of course, missing. But efficiency and fun are still guaranteed, just in a different way!

P.S.: If you have any further questions, feel free to leave us a comment or email us your concerns. We are happy to assist you!