Indoor Cycling Training Tips: Maximise Your Performance and Avoid These Common Mistakes
Indoor cycling is one of the most effective ways to boost fitness, improve endurance, and sharpen performance, whether you’re training for outdoor races or simply want to stay fit year-round. As a cycling coach, I work with many of my clients to help them become leaner, fitter, and faster through tailored training programs and regular one-on-one video calls. However, even the most dedicated cyclists can make mistakes that hinder progress. Here are the most common indoor cycling training mistakes and how to avoid them.
Indoor Cycling Training Tips: Beat the Heat and Stay Cool
One of the biggest challenges of indoor cycling is overheating. Unlike outdoor riding, where natural airflow helps regulate body temperature, riding indoors can trap heat and lead to excessive sweating and dehydration. About 75-80% of the energy generated during cycling is lost as heat, so maintaining a cool environment is essential.
How to stay cool:
- Use multiple fans to create airflow, especially on your back and torso.
- Ride in a well-ventilated area, such as a garage or basement.
- Stay hydrated by drinking more fluids than you would outdoors.
- Wear moisture-wicking clothing to help sweat evaporate more effectively.
Indoor Cycling Training Tips: Proper Bike Setup for Comfort and Efficiency
A poor bike setup can cause discomfort, joint pain, and even injuries. Many indoor cyclists make the mistake of riding on an uneven bike or setting up their screen at an awkward angle, which can lead to poor posture.
Fix your setup by:
- Ensuring your bike is level by measuring axle heights or saddle pitch.
- Adjusting trainer feet to compensate for uneven flooring.
- Positioning your screen at the same sightline as your outdoor rides to maintain a natural posture.
Indoor Cycling Training Tips: Mimic Your Outdoor Riding Position
If you’re training for outdoor cycling events, your indoor setup should closely resemble your outdoor riding position. This helps ensure smooth transitions between training sessions and actual rides.
What to consider:
- Set your saddle height and handlebar position to match your outdoor setup.
- Avoid exaggerated upright positions unless comfort is your priority.
- Use indoor training to experiment with small adjustments and test how they impact power output.
Indoor Cycling Training Tips: Take Breaks to Prevent Discomfort
Many cyclists believe they must pedal non-stop during indoor training sessions, but this isn’t necessary. Outdoor rides naturally include breaks for traffic lights, descents, and coffee stops, and your indoor training should reflect this.
Why breaks are important:
- Helps prevent saddle soreness and joint strain.
- Allows you to stretch and reset your posture.
- Simulates real-world riding conditions more accurately.
Indoor Cycling Training Tips: Avoid Overdoing High-Intensity Workouts
Indoor cycling apps make it tempting to push hard all the time, with constant access to virtual races, group rides, and high-intensity workouts. However, too much high-intensity riding can hinder long-term progress.
Balance your training by:
- Incorporating more low-to-moderate-intensity rides to build endurance.
- Following structured training plans rather than randomly selecting workouts.
- Avoiding back-to-back race days to allow proper recovery.
Indoor Cycling Training Tips: Follow a Structured Training Plan
While it’s fun to jump into virtual group rides or celebrity-led workouts, a well-structured plan tailored to your goals will yield better results. Unstructured training can lead to inconsistent progress and burnout.
How to create structure:
- Set clear training goals and follow a planned progression.
- Mix endurance, interval, and recovery rides strategically.
- Work with a cycling coach to customise a plan that fits your abilities and aspirations.
Final Thoughts
Indoor cycling is a fantastic way to stay in shape and improve performance, but small mistakes can derail your progress. By optimising your environment, fine-tuning your bike setup, balancing intensity, and following a structured plan, you’ll get the most out of every session. As a cycling coach, I help my clients tailor their training programs to achieve peak performance, ensuring they stay motivated and on track for their key events. If you’re looking to refine your indoor cycling strategy, let’s work together to make you leaner, fitter, and faster!
Ready to elevate your cycling performance? Book a free call with me to discuss whether you are a good fit for my coaching program and how I can create a personalised coaching plan to help you achieve your goals.