How To Get The Best Out Of Indoor Training

Cycling is one of the most enjoyable and easiest ways to stay fit, and it allows you to visit new places.

Sometimes, harsh weather or tight schedules can make it difficult to complete a cycling session, so investing in an indoor trainer can help solve your problems and help you get your workout done.

At Fawkes Cycles, we explain what indoor trainers are, the benefits of using one instead of hitting the road, and how to get the most out of indoor training.

Table of contents

• What are indoor trainers?
• Is it worth getting an indoor trainer?
• How to get the most out of indoor training
• How to enhance your experience with online training platforms

What are indoor trainers?

Indoor trainers allow cyclists to train on their bikes indoors by attaching a stationary device to the rear wheel or replacing the bike completely in the case of direct-drive indoor trainers. Roller, flywheel, classic on-wheel and direct-drive trainers are the three most common indoor trainers.

Cyclists often use indoor trainers when their training schedule is impacted by external factors such as bad weather or time limitations. Indoor trainers allow cyclists to ride whenever they want; however, you may need to set it up for every use.

Direct-drive indoor trainers replace the rear wheel of your bike by attaching a stationary trainer. This indoor trainer gives cyclists a more realistic road feel than flywheel trainers and often has a quieter operating function.

Classic on-wheel trainers are arguably the most cost-effective route to an indoor trainer, making it the perfect choice for beginner cyclists. Mounting your rear wheel onto the trainer provides resistance to your rear axle, therefore simulating outdoor conditions.

Flywheel indoor trainers, or spin bikes, are designed with a weighted disc that connects to the pedals via a chain. They are heavier than direct-drive trainers and require more effort, which helps burn extra calories.

Indoor roller trainers provide a dynamic way of training for cyclists, requiring them to ride their bikes on a set of rollers. Cyclists are required to balance and steer on roller indoor trainers, unlike direct-drive and flywheel trainers.

Is it worth getting an indoor trainer?

Indoor trainers are a fantastic alternative to cycling outdoors due to their ease of use and effectiveness. Although indoor trainers don’t offer the same experience as riding outdoors, they provide several advantages. Read on to find out some key benefits you can expect from an indoor trainer.

Indoor trainers are time-efficient

When going out for a ride, you may spend a fair bit of time preparing and going to your route before starting your session. Indoor trainers take away the time you need to prepare, allowing you to jump right into a workout. If you have limited time, not needing to prepare for your ride is a huge advantage with an indoor trainer.

Train in bad weather

Indoor trainers allow you to complete a session without dealing with poor weather conditions, whether it is raining, windy or snowing. Poor weather conditions sometimes make riding difficult and unpleasant, so an indoor trainer is a fantastic alternative. You can ride in a comfortable setting. For times when you only have time to cycle late in the day when daylight is diminishing, an indoor trainer allows you to get in a full session in well-lit conditions.

Keep a consistent training plan

Consistency is key with a training plan, so indoor trainers are a great investment. They allow you to stick to your routine and maintain a steady course and pace of your preference, whereas cycling with a group may require you to keep to a pace you don’t feel comfortable with.

Ride without distractions

Interruptions such as traffic, weather or breakdowns often result in various breaks during your ride and an irregular cycling rhythm. Investing in an indoor trainer ensures you can set up your home to benefit you and prevent any uncontrollable distractions from disrupting your workout.

Improve your technique

Cycling technique is a big part of improving your riding performance, and an indoor trainer is an excellent way to practice. Indoor trainers allow you to work on certain aspects of your riding, such as pedal strokes, cadence and dead spot. Working on your riding technique with an indoor trainer will improve your outdoor riding performance.

Does indoor cycling burn belly fat?

Indoor trainer cycling is an excellent way to lose belly fat and achieve fitness goals. It allows you to manage your fitness plan accordingly. If you want to lose fat quicker, indoor trainers allow you to increase resistance and speed for a more intense workout. It is recommended that you regularly exercise and eat a healthy, balanced diet to avoid belly fat.

How to get the most out of indoor training

Wear appropriate clothing

You should treat indoor training like any other cycle ride and dress appropriately. Cycling jerseys are unnecessary for indoor training as you won’t need to carry additional equipment; however, a thin base layer will be required to keep yourself cool when riding. You should wear padded shorts to keep yourself comfortable during your workout.

Create a training plan

Creating a training plan will enable you to get the most out of your training sessions. It may seem difficult to stick with your plan initially; however, sticking with your training schedule will produce better long-term results. Your training plan should include the days you want to train, the length of the session, and the session’s purpose.

Set personal targets

Setting targets for each session and over longer periods will help you go into each session with a positive mindset and increased motivation. Giving yourself personal targets is essential to ensure you don’t get bored of training. Personal targets will help you track your progress and improve your performance.

Preparation is key

Being readily fuelled for your session with the right nutrition is crucial for achieving the best possible results. If you eat properly and stay hydrated during the day, you should have sufficient energy to complete your session. Eating carbohydrates such as rice, pasta, nuts, and vegetables will help you increase your energy stores. Natural foods like bananas and dried fruits are great options for maintaining energy if you decide to extend your workout or feel hungry during the workout.

Keep yourself entertained

For sessions where you prioritise recovery or want to keep to a steady pace, keeping yourself focused and motivated may prove challenging. Listening to a podcast or a playlist is a great way to keep yourself entertained when you’re not focusing on personal targets.

How to enhance your experience with online training platforms

Online training platforms are a fantastic way to upgrade your indoor training experience. They offer the ability to follow training programmes, join group rides, and much more. Zwift and Rouvy are two of the most popular online training platforms that we recommend so you can elevate your riding experience.

Zwift

Founded in 2014, Zwift is a huge multiplayer online training platform that allows you to ride with friends, follow training plans and explore various workouts. Co-sponsors of the Women’s Tour de France, Zwift is a unique training program as it adopts a computer-style interface, allowing you to explore numerous iconic routes.

Rouvy

Like Zwift, Rouvy allows riders to race, join group rides, and tackle training programmes. Founded in 2013, Rouvy integrates a real-life video environment, allowing riders to traverse stunning iconic cycle routes while making them feel like they are there.

Improve your cycling performance with an indoor trainer from Fawkes Cycles

Indoor trainers are a fantastic alternative when you can’t complete a session outdoors, making them a great long-term investment. Follow our guide to explore the benefits of an indoor trainer and how you can maximise your indoor training sessions.

Looking to bolster your inventory to achieve maximum results? Browse the latest indoor trainer accessories and training body care selection.