Maximizing Your Outdoor Ride: Effective Indoor Training Tips for Cyclists

The sport of cycling has changed over the years. With a wide variety of specialty bikes available (fat bikes, gravel bikes, e-bikes), all-weather gear, and different types of terrain—those who enjoy riding can usually find ways to do it year-round. But not everyone who deals with cold or snowy conditions likes to ride outdoors. Some of us, myself included, are a little more of a “fair-weather” rider. Training indoors for outdoor riding can be highly effective and beneficial, especially when outdoor conditions are less favorable, or you want to focus on specific aspects of your cycling performance. Here are a few ways to think about training indoors to improve your outdoor riding:

Set specific goals: Determine what you want to achieve with your outdoor riding, whether improving endurance, increasing power, or enhancing climbing ability; having clear goals will help you tailor your indoor training sessions more effectively.

Invest in a quality indoor trainer: A good indoor trainer can significantly impact your training experience. Consider smart trainers that can simulate outdoor riding conditions and provide features such as automated resistance control and power measurement.

Try a spinning/cycling class: Sometimes, sitting alone on your indoor trainer can get lonely (unless you’ve found your crew on Zwift.) Look for fitness facilities that offer indoor cycling/spinning classes. It can be a great way to meet fellow riders or even start a conversation or two. (The Velorosa® Cycling Team started after some women met in a spin class at our local YMCA.)

Create a structured training plan: Develop a structured training plan that includes a mix of endurance, strength, interval, and recovery sessions. You can find pre-made training plans online or work with a coach to create a personalized plan based on your goals and fitness level.

Focus on intervals: Interval training is particularly effective for improving cycling performance. Incorporate intervals of varying intensities (e.g., high-intensity intervals for power and speed, longer intervals for endurance) into your indoor training sessions. (It’s also nice to push your speed and watts when you don’t have to worry about deftly navigating cars and traffic.)

Simulate outdoor conditions: Replicate outdoor riding conditions as much as possible during your indoor training sessions. This can include varying your cadence, practicing climbing and descending, and even using virtual cycling platforms that mimic real-world routes and terrain.

Work on technique and form: Use indoor training sessions to focus on your cycling technique and form. Pay attention to your pedal stroke (circles!), body position (shoulders down and relaxed), and breathing patterns, and make any necessary adjustments to improve efficiency and reduce the risk of injury.

Incorporate strength training: Strength training is an essential component of cycling performance. Include exercises that target the muscles used in cycling, such as the quadriceps, hamstrings, glutes, and core, in your indoor training routine to improve power, stability, and injury prevention.

Remember recovery: Recovery is as essential as training for optimizing performance and preventing burnout and injury. Make sure to incorporate rest days into your training schedule, prioritize sleep and nutrition, and use recovery techniques such as foam rolling, stretching, and massage to aid recovery and muscle repair.