When you cycle outside, you have to contend with the elements: wind, rain, scorching heat, and whatever else the world throws at you. When you're cycling indoors, however, you don't need to worry about these things, which in theory simplifies your cycling wardrobe.
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So, when you're cycling indoors, it's important to opt for clothing that wicks away moisture from the skin and dries quickly. This will help you to feel fresh and cool for the duration of your workout. We also highly recommend using at least one fan to help mimic the airflow you'd otherwise encounter outdoors.
When choosing your indoor cycling kit, look for garments that are thin and lightweight, ideally made from mesh, with lots of ventilation points, that stretch enough to feel comfortable and move freely in, but hug your body enough to wick sweat (which baggy clothing isn't able to do).
As we explained in our previous answer, it is important to manage your body temperature while training indoors, but if you already own lightweight summer kit that's designed to be used on hot days, then you can probably make do with that.
However, if you're serious about your indoor cycling training, and plan to race online, we would definitely recommend you consider investing in some dedicated kit to make your endeavours more comfortable.
The popularity of indoor cycling has exploded over the last few years. Completing a structured workout indoors is at times a lot more appealing than braving the elements when the weather isn't nice. Instead of suffering whilst freezing on the bike, you can ride in the relative comfort of your own home.
- The very best mountain bike specific training plans, with HD videos demonstrating each exercise. These mean you can get fitter and stronger for all aspects of mountain biking, whether it's the climbs, the descents or anything in between.- Structured and specific interval sessions for you to complete every week. These interval plans detail the exact speed, resistance, rest and work time of each interval, taking away all the guesswork and guaranteeing you the best results in the shortest space of time. You can complete these either on a static gym bike, turbo trainer or outside on a 'real' bike. These work all the different aspects of fitness required for mountain biking, from the short, sharp sprints to the long, lung-busting climbs.- Mountain-biker-specific daily stretches that will help correct your 'riders posture'. Mountain bikers aren't known for their great posture. We spend hours hunched over the bike. This is compounded by more time spent in the car, at a desk or sat watching TV. Poor posture can leave you open to injury, and also limit your movement and ability to transfer power to the bike. The programme contains daily stretches that take 5-10 minutes to complete. These target the areas that are tight in most mountain bikers to help you reduce injury, move better on the bike and feel much more flexible.- 35 free bonus pages! These detail the best ways to ensure you are recovering properly between your rides and workouts, show you how to set goals properly, give tips on how to complete the plan and tons more!
Last week, Zwift announced a 50% price increase to their monthly subscription. Zwift, the virtual indoor cycling platform was developed three years ago and was free for beta testers. Since it went public with its software, the company charged $10/month for its service and quickly built a cult-like following and changed indoor cycling forever.
Tacx just released a completely overhauled version of their training software and cloud-based platform. You will be able to create your own workout, or pick a workout from their training plan library that is specific to your goal. You will also have access to their large library of HD quality videos of real courses from around the world.
Although indoor trainers and studio-based cycling classes have been around for decades, the new indoor cycling revolution started with the development of electronic smart trainers. The clunky dumb trainers of the past were replaced by devices that could monitor and control the resistance the rider feels. Apps like Zwift, TrainerRoad, The Sufferfest, Rouvy, and FulGaz then threw gas on the fire by streaming training content, connecting riders across town and around the world, and allowing cyclists to ride together in virtual worlds. For many athletes, the days of grinding out a ride alone on a noisy dumb trainer are just a distant memory.
Interest in indoor cycling and e-racing surged in early 2020 when a global pandemic forced people around the world to stay at home to slow the spread of a highly contagious virus. Everything outside, from local group rides to professional bike races, was cancelled. In some areas of Europe, even recreational cycling was prohibited. During March and April 2020, a time of year when file uploads from virtual training platforms normally declines, the online coaching service provider TrainingPeaks experienced a 500 percent increase in the number of Zwift file uploads compared to the same period in 2019.
More athletes than ever are joining the indoor cycling movement. Experienced outdoor cyclists are moving indoors, new cyclists are gaining the fitness and confidence to participate in outdoor events and group rides, and busy cyclists who had given up on the idea of being fit and powerful are discovering the pathway back to the athletes they want to be. This book is for all of you, including indoor cyclists who want to perform at your best and have no intention or desire to ride outside.
People in the US were encouraged to get outside for walks, hikes, runs, and bike rides, and many people dusted off old bikes in their garages and rode for the first time in years. Some bike shops experienced an increase in business, and companies selling indoor trainers and indoor cycling apps saw tremendous growth. A lot of cyclists and triathletes turned to Zwift, The Sufferfest, TrainerRoad, Road Grand Tours (RGT Cycling), Rouvy, Bkool, and other indoor cycling apps to continue training with power, take advantage of the benefits of smart trainers, and stay engaged with other athletes in their communities.
In the chapters to come, I will show you how to integrate proven sports science, the latest indoor cycling equipment, cutting-edge technologies, and your athletic goals and identity to help you become a faster and stronger cyclist. My aim is not to take you off the road, track, or trail, but rather to improve your performance everywhere you ride. Likewise, it is important to recognize indoor cycling as its own discipline and not always an alternative or prelude to riding outside.
A good portion of this book will teach you how to plan a period or season of indoor cycling to meet your athletic goals. To effectively improve your cycling performance or overall fitness, you need a plan that moves you to new performance peaks. A well-designed training plan and library of workouts are tools to help you get there.
Competitive cyclists and triathletes race outdoors (although e-sports are creating opportunities to compete indoors), and the workouts required to build fitness require focus. When training outdoors, can you give everything you have for a high-intensity interval, or do you have to hold something back and reserve some focus for watching out for cars, kids, dogs, curves, and stop signs? Indoors, you are guaranteed to have the control to execute long intervals uninterrupted. You can stay in an aerodynamic position for long period of time, which is key for adapting to the position so you can be both aero and powerful. And you can ride yourself cross-eyed and heaving, if you want to, without losing your balance and drifting into traffic or off the road. Generally speaking, the more focus your workout requires, the better it is to do indoors. You can build the engine indoors, and then go outdoors and develop the skills to use it. 2ff7e9595c
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