Efficient indoor cycling: 10 tips to transform your trainer workouts!

Are you wondering how to make the most of your indoor trainer and achieve better results? Here are our top tips!

What will you find in this article?

1. Why train on an indoor trainer?
2. #1 Focus on consistency and time spent riding
3. #2 Optimize ERG mode usage
4. #3 Motivation – your ultimate “engine”
5. #4 Switch up your apps and surroundings
6. #5 Thermoregulation – the key to efficiency
7. #6 Choose the right gear
8. #7 Nutrition before, during, and after training
9. #8 Embrace lower power on the trainer
10. #9 Gadgets that can make a difference
11. #10 Virtual races to spice things up
12. Summary – efficient trainer workouts

Why train on an indoor trainer?

Cycling on a trainer isn’t just a winter survival tool for maintaining fitness—it’s a powerful training ally all year round. However, your approach, equipment, and strategy can make or break your efforts.

Here’s a comprehensive guide with 10 practical tips to help you make the most of your trainer sessions.

1. Focus on consistency and time spent riding

When it comes to effective indoor training, time and consistency are king. Adapting your schedule and methods to fit in more frequent sessions or extending your time on the bike will pay off in spades.

There’s no one-size-fits-all solution—what works for someone else might not work for you. It’s all about finding a system that you can stick to.

If you ever feel the monotony creeping in or your motivation slipping, shake things up! For instance, if the weather allows, you could mix in some MTB or gravel rides to keep things interesting.

2. Optimize ERG mode usage

ERG mode is one of the standout features of smart trainers. By automatically adjusting resistance to match your target power, it takes the guesswork out of training—letting you focus purely on pedaling. However, like any tool, it’s all about knowing when and how to use it.

ERG mode shines during high-intensity sessions with short intervals, like those lasting from 30 seconds to 5 minutes. It also works wonders for power-focused workouts, where maintaining precise wattage is crucial.

However, riding in ERG mode can feel more mentally demanding during long intervals (e.g., 10-20 minutes) compared to outdoor rides, where natural variations in power provide micro-rests. If you’ve ever felt like your legs are stuck in a “vice,” that’s ERG for you!

3. Motivation – your ultimate “engine”

Let’s face it: finding the drive to hop on your trainer isn’t always easy—especially when your training routine starts to feel like déjà vu all over again. Motivation is the fuel that powers your progress, so discovering what sparks your enthusiasm is key.

Here are a few hacks to light that fire:

• Espresso or a favorite pre-workout ritual: Make it part of your routine to get in the zone.
• Energetic playlists: Whether it’s a heavy metal riff, an upbeat pop anthem, or a driving techno beat, the right soundtrack can be a game-changer.
• Pre-set gear: Lay out your kit next to your trainer—this simple prep step eliminates excuses.
• Organize your space: Keep a towel, water bottle, energy gels, and headphones within easy reach.

4. Switch up your apps and surroundings

Monotony is the silent killer of trainer motivation. Even the best-laid training plans can feel stale if they lack variety.

Thankfully, a world of virtual apps awaits to keep things fresh. Beyond the ever-popular Zwift and Rouvy, try exploring alternatives like MyWhoosh, which offers immersive routes and diverse scenery—all for free.

Switching apps can breathe new life into your sessions, keeping your workouts exciting and engaging.

5. Thermoregulation – the key to efficiency

Your body generates massive heat while cycling indoors—about 75-85% of your energy is dissipated as heat, while only 15-25% translates to mechanical work. Without proper cooling, your performance will nosedive faster than you can say, “sweat puddle.”

Here’s how to stay cool:

• Fans are non-negotiable: A high-powered fan like the Wahoo Headwind makes a huge difference, but even a basic desk fan will do wonders.
• Multiple fans for full-body cooling: Ideally, set up fans to hit you from the front, side, and back.
• Chill the room: Keep the temperature around 16-18°C and crack a window for fresh airflow.
• Cold drinks: Ice-cold water or an electrolyte mix will keep your core temperature in check.
• Experiment with cooling accessories: Wet towels or cooling wraps can help you beat the heat.

If your heart rate stays lower during similar workouts, you know your cooling setup is working its magic.

6. Choose the right gear

As we’ve mentioned earlier, your body generates a lot of heat while training on an indoor trainer. This makes your choice of clothing critical for both comfort and performance. Unlike outdoor rides, you don’t have to worry about aerodynamics or weather conditions, so your focus should be on lightweight, breathable, and functional clothing that enhances moisture-wicking and prevents chafing.

Minimalism is key when it comes to dressing for the trainer. Your outfit should prioritize heat dissipation, moisture management, and overall comfort.

How to dress for indoor training?

1. Choose lightweight, breathable shorts:

• Special trainer-specific shorts: Some brands offer shorts designed specifically for indoor training. These often use mesh-like materials that wick sweat more efficiently, and their padding is thinner to prevent overheating and minimize discomfort.
• Summer cycling shorts: If you don’t have trainer-specific gear, opt for the lightest summer models. Avoid thick, insulated options that trap moisture and heat.

2. Shirt – optional but practical:

• Moisture-wicking tank tops: A sleeveless, technical shirt can help with sweat absorption and prevent skin irritation from prolonged sessions.
• No shirt: If your training area is well-ventilated and private, going shirtless is an excellent way to maximize heat dissipation.

3. Add accessories for extra comfort:

• Sweatbands: A good headband or wristbands can prevent sweat from dripping into your eyes during intense intervals. Look for fast-drying, moisture-wicking materials.
• Breathable socks: Lightweight cycling socks improve comfort and ventilation for your feet in stiff cycling shoes.
• Towel: Keep a small, absorbent towel nearby to wipe away excess sweat during your workout.
  

4. Avoid overly thick clothing and non-breathable materials that can trap moisture, lead to overheating, and fail to wick away sweat effectively.

7. Nutrition before, during, and after training

Proper nutrition before, during, and after indoor training is the cornerstone of maintaining energy, ensuring recovery, and maximizing performance. Training at home offers a unique advantage—you have full control over your diet.

However, you also need to adapt your eating and hydration habits to the specific demands of indoor conditions. Key points to remember:

• Hydrate consistently: Don’t wait until you feel thirsty to drink. Start hydrating before your session and continue throughout.
• Avoid heavy meals before training: Large, rich meals can lead to digestive discomfort, especially during high-intensity workouts.
• Refuel after your session: Skipping post-workout nutrition can hinder muscle recovery and leave you feeling drained the next day.

Morning training

Early-morning sessions can be challenging nutritionally due to limited time for proper meals. Focus on quick and easily digestible energy sources.

Before:

• 2 glasses of still water.
• A light, carb-rich snack like:
• A large banana.
• White bread roll with honey or jam.
• Optionally, a small coffee or espresso to boost focus.

During:

• For sessions under an hour, water or an electrolyte drink is sufficient.
• For longer sessions (1.5–2 hours), consume a gel, energy bar, or banana every 40–60 minutes.

After:

• A glass of water or recovery drink.
• A nutritious breakfast, e.g.:
• Oatmeal with fruit and nuts.
• Whole-grain bread with eggs and avocado.
• A protein-carb smoothie.

Midday training

If your session falls during the day, careful meal planning ensures you stay energized without digestive discomfort.

Before:

• If your session is 2–3 hours after breakfast or lunch, a large meal isn’t necessary. Instead, have a small snack an hour before, such as:
• An energy bar.
• A handful of dried fruit.
• 1–2 glasses of water.

During:

• For sessions up to an hour, water or an electrolyte drink is sufficient.
• For longer sessions, consume carbohydrates in the form of gels or energy bars every 40–60 minutes.

After:

• A glass of water or an isotonic drink.
• A balanced meal, such as pasta with chicken and vegetables, a quinoa and tuna salad, or rice with salmon and vegetables.

Evening training

Evening sessions come with unique challenges—they follow a full day of activity, and your recovery window might be shortened if you train late.

Before:

• Have a light dinner 1.5–2 hours before training, e.g.:
• A sandwich with hummus and vegetables.
• Yogurt with granola.
• Drink 1 glass of water 30 minutes before starting.

During:

• For sessions under 1 hour, water or electrolytes suffice.
• For longer rides, consume carbs as needed.

After:

• Opt for a light, nutrient-rich meal, e.g.:
• A salad with grilled chicken or tofu.
• An omelet with vegetables and a slice of whole-grain bread.
• If short on time, a recovery shake with fruit and oats is a good alternative.

8. Embrace lower power on the trainer

One of the most common challenges cyclists face when transitioning to an indoor trainer is the noticeable drop in power compared to outdoor rides. For many, this can be frustrating, but it’s important to understand that this is completely natural and stems from several key differences between training on a trainer and riding in the real world.

The first step in dealing with performance differences on the trainer is accepting that an initial drop in power is entirely normal. When transitioning to a trainer, FTP (Functional Threshold Power) can be 5–15% lower, and in some cases, even up to 20%. It’s important to remember that these differences result from the specific nature of riding on a trainer and are not an indication of a loss of fitness. To minimize these differences, regular calibration of power measurements is crucial. If you use a power meter on your bike, such as in the crankset or pedals, calibrating it with your trainer will help you achieve consistent results. On the other hand, if your trainer measures power independently, it’s worth calibrating it according to the manufacturer’s recommendations to ensure the most accurate results.

Another step is adjusting your training zones to match the indoor environment. Zones determined based on outdoor FTP may not be adequate for the trainer, so it’s a good idea to perform a separate FTP test in indoor conditions. This will make your training more effective and tailored to your actual capabilities. Proper ventilation is also essential. The lack of airflow indoors increases fatigue and makes heat dissipation more difficult, so it’s worth using strong fans or opening a window to improve comfort and performance.

Equally important is maintaining training consistency. Over time, your body will adapt to the specific demands of riding on a trainer. After a few weeks, the differences in performance between outdoor rides and indoor training will gradually diminish, and your trainer results will become increasingly similar to those achieved in natural conditions. Regular training, precise measurements, and the right training conditions will help you effectively tackle this challenge.

9. Gadgets that can make a difference

The right accessories can turn a good session into a great one:

• Trainer desk: Keep essentials like your water bottle, snacks, and phone within arm’s reach.
• Sweatbands and towels: Stay comfortable during hard efforts.
• Rocking platforms: Simulate outdoor riding for added realism.
• Air purifiers: A bonus for urban riders concerned about air quality.

10. Virtual races to spice things up

Virtual races on Zwift are an excellent way to introduce high-intensity training and add variety to your routine. Remember to choose a category that matches your FTP and avoid overdoing it with too many races! Treat them as a supplement to your training plan rather than its core. One to three races per month are enough to improve your fitness and prepare for the season.

How to plan virtual races?

1. Choose the right category

Most platforms, such as Zwift, offer race categories based on your FTP:

• Category D: Below 2.5 W/kg
• Category C: 2.5–3.2 W/kg
• Category B: 3.2–4.0 W/kg
• Category A: 4.0–4.6 W/kg
• Category A+: Above 4.6 W/kg

Selecting the correct category allows you to compete with riders of a similar fitness level.

2. Plan the frequency of your races

Virtual races are intense, so it’s important not to overdo them. Participating in 1–3 races per month is recommended, depending on your training plan.

3. Calibrate your equipment

Before each race, make sure your trainer and power meter are calibrated. This ensures accurate results and a level playing field for all competitors.

4. Adjust the length and route of the race

For beginners, start with shorter races (20–40 km) that last between 30 and 60 minutes. This makes it easier to incorporate high-intensity efforts into your training plan without overburdening your body.

Summary – efficient trainer workouts

An indoor trainer can become your secret weapon for cycling success if you play your cards right. Stick to regular, varied, and well-optimized sessions to boost your performance and enjoy the ride.

Whether you’re chasing personal records or just staying fit, these tips will help you take your training to the next level. 🚴‍♂️

Thinking about cycling training? If you want to take your riding to the next level, we have a great option for you!
Individual coaching – work one-on-one with an experienced coach who will continuously adjust your training load to your needs and support your development as a cyclist.

Check out our individual coaching program!

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Thinking about cycling training? If you want to take your riding to the next level, we have a great option for you:

• Individual coaching – work one-on-one with an experienced coach who will continuously adjust your training load to your needs and support your development as a cyclist.

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