B

29 Indoor
for
Insider Tips

Training Trainer
Trip-Ups
and their
Fix-Ups

3 Workouts
Boredom-Busting

Get the most out of indoor training!

Contents
3
How to
Choose an
Indoor
Trainer

6
Trick the
Trainer

7
3 B oredom-
Busting
Workouts

8
5 Trainer
Trip-Ups
and their
Fix-Ups
How to Choose
an Indoor Trainer
There are more indoor cycling options than ever before.
Which bike trainer is right for you?
Spin class devotees aside, it’s the rare cyclist who prefers riding indoors—if such a person even
exists. But the truth is that for many of us, a ride outside isn’t always an option, particularly
in winter. If you’re training for an early season event or just trying to keep a regular riding
schedule, an indoor bike trainer can be a valuable tool. But what to get? There are several basic
kinds of trainers, but the options for them have proliferated wildly the past few years, including
new “smart” trainers that talk to training programs or allow you to ride or race in a virtual
environment. Here’s how to decide which bike trainer is best for you.

The Wind
This is one of the original trainer styles.
Basics Pedaling powers a fan that provides
resistance. Resistance increases as the
rear wheel spins more quickly because
you’re either pedaling faster or using a
bigger gear.
Pros: Wind trainers are among the
cheapest trainers around, and they’re
very simple and durable.
Cons: Wind is the noisiest style, its
resistance level is not adjustable, it’s often
limited to basic features, and it doesn’t
simulate real road feel very well.
Magnetic
In place of a fan, a magnetic, or “mag,”
trainer uses a magnetic flywheel to
provide resistance. Note: You may
see some newer trainers marketed as
electronic; most are actually variations
on traditional magnetic trainers, with
an electromagnetic resistance unit that
can be controlled via remote or vary
automatically based on a software app
(dedicated or third-party).
Pros: Affordable options abound,
resistance can be adjustable, they’re
much quieter than wind trainers, newer
electromagnetic versions are some of
the most fully featured models avail-
able, and they have a wide variety of
options.
Cons: Their resistance range is limited,
and they aren’t as durable.
Fluid
Fluid trainers are a type of magnetic
trainer, as they’re based on a magnetic
flywheel, but a fluid trainer adds cham-
bers of viscous fluid to further tune the
resistance options. This is the most
common type of stationary trainer avail-
able today.
Pros: They have the best “road feel”
of any style of trainer, they offer a broad
range of resistance adjustment (elec-
tronically controlled on the nicer mod-
els), they’re very quiet, and they have
a wide variety of features and options
(like power and connectivity).
Cons: They’re susceptible to overheat-
ing and cooking the fluid, though their
durability continues to improve.

BACK TO CONTENTS 29 Insider Tips for Indoor Training 3

 Rollers
Rollers are the oldest of the indoor
trainer styles; here, the bike sits freely on
three frame-mounted precision drums
that turn as you pedal. Resistance can
be provided by the rollers themselves
(smaller-diameter drums provide more
resistance) or via magnetic, fluid, or wind
add-on elements.
Pros: Elite cyclists swear by them for
some workouts, and they’re great for
improving your form.
Cons: Resistance range isn’t great, and
they take some practice to get used to so
you don’t slide off.
Indoor Bikes
These fully featured machines are similar
to what you’d see in a high-end Spin class
studio. They can use fluid or magnetically
controlled resistance, and many of them
have integrated electronic dashboards
and wireless connectivity to interface
with apps and training programs.
Pros: They’re the most stable setup for
indoor riding, they’re the quietest option
(particularly in terms of vibration), and
they reduce wear and tear on your bike.
Cons: They’re expensive, large, and
heavy enough to require a dedicated
space; they may not fit very large or
small riders well; and they need a second
set of pedals.

Extras, Extras! Read All about ’em

There are all kinds of accessories out there, from the essential (axle attachment inserts) to the esoteric (a storage bag!). You’ll want to consider
at least the following add-ons—prioritized by importance.

Axle attachment inserts: Some trainers that attach via the rear
wheel can accommodate different axle standards and offer inserts
for that purpose. Make sure the trainer you’re buying has compatible
options for the bike or bikes you want to use.
Front wheel block: Yes, you can just use a stack of phone books,
but a dedicated leveling block is much more stable and typically not
very expensive.
Sensors: You can buy a basic unit now and upgrade it later with
sensors for things like power, cadence, or even virtual speed,
which can transform basic units into smart trainers that work with
training programs.
Floor mat: It protects your floor from scratches and sweat and
absorbs a bit of vibration—useful for nice floors and apartments.
Trainer tire: Trainers rely on friction to produce resistance, so
they’re much harder on tires than road miles—they don’t only wear
out tread but also flex casings to the point that they can eventually
fail. If you have high-end tires on your bike and are riding inside
most of the winter, consider a trainer-specific tire (typically not
recommended for outdoor use), which has a beefier casing and
tread. Another option: Install an inexpensive heavy-duty training
clincher on a spare rear wheel.

The P ow e r M e t e r
Many trainers now have the option to
Options add power tracking. Sometimes this is
dedicated to the trainer with its own
head unit, or it can be part of a “smart”
trainer as mentioned later. If you don’t
already have a power meter on your
bike, it may make more sense to add
one that can also be used outside than
to pay for a trainer with this (often
expensive) option.
Connectivity
A true smart trainer is different
from models with electronically
controlled resistance. “Smart” means
it can communicate with other devices,
allowing the rider to download a training
program to, say, a phone-based app that
might automatically adjust resistance
or sync to an online training platform.
This is a premium feature and can
significantly boost the price of a trainer,

BACK TO CONTENTS 29 Insider

Choosing
Tips for
anIndoor
IndoorTraining
Trainer 4
 but for riders who want lots of variety, it
may be worth the cost. Some third-party
training platforms support nonconnected
trainers, but you’ll still need extras, like
an external “speed” sensor from Garmin
or CycleOps and possibly a power meter.
A n Ar t i c u l at i n g
At ta c h m e n t
A few trainers pivot on an articulating
base, which means you can stand up and
pedal while leaning the bike side to side
just as you do on the road. This might
be marketed as a way to help maintain
core strength, but if you’re looking for
that sort of workout, an indoor trainer
probably isn’t the place to start. This
feature does matter if you’re looking for
a more genuine “road feel,” but bear in
mind that no trainer can simulate a 100%
outdoor ride feel.
D i r ect-to - F ra m e
At ta c h m e n t
Some stationary trainers offer a direct
attachment to the rear dropouts; the trainer
replaces the bike’s rear wheel. This provides
a crisper, more efficient connection
between the bike and the trainer because
it doesn’t rely on tire friction to produce
resistance, which then also saves tire life
(trainers are very hard on tires). However,
direct-attachment trainers may not work
with all drivetrains or axle standards.

What’s Your Goal?

Even after you break down the categories, there’s still a wide range of choices. Magnetic and fluid trainers in particular go from fairly simple models
with a handlebar-mounted remote to vary the resistance all the way up to ANT+ enabled versions that pair to your computer, track power, and
offer downloadable workouts. So before you choose your trainer, think about what you expect to get out of it.

If You  consider getting a 

Need a basic model Wind trainer or simple magnetic model with folding legs for easy portability
for prerace warmups

Want to work on your Set of rollers—there’s no better tool to smooth out a clunky cadence
pedal stroke

Need to do structured Fluid trainer that tracks power output or a smart trainer that pairs to your computer head unit
workouts

Get bored easily Smart trainer that can interface with independent training programs

Th e D e tai ls
Compat i bi lit y: With axle
attachment standards and
widths changing almost yearly,
check whether a trainer you’re
interested in offers different
attachment options such as
thru-axle adaptors and, for
direct-attachment trainers,
different freehub options.
Storage : Some trainers
have folding legs for easier
storage (some rollers fold
in half as well). That can add
modest amounts to the cost.
N o i s e: All trainers make
noise and produce vibrations
that may be annoying to
others around you, particularly
if you live in a building with
shared walls or floor/ceiling,
pay attention to how much
noise and vibration a trainer
produces.
Stability: Trainer crashes
are rare but not unheard of
when you’re going cross-eyed
trying to beat your PR on that
workout. Typically, the broader
the base, the more stable. Some
trainers also have a leveling
feature for uneven surfaces.

BACK TO CONTENTS 29 Insider Tips for Indoor Training 5

Trick the Trainer
Use these three strategies to saddle up and get the most out
of indoor spins.
If you were asked to visualize the perfect ride, you probably wouldn’t describe squirming
atop a stationary trainer, feeling trapped and fighting off trainer boredom. The perfect ride
would take place outside, perhaps under the warm sun and out in the fresh air. But it would
also involve feeling fit and going fast, which is why many of us put up with the miserable
stationary trainer in the first place.
If you’re serious about cycling but are sometimes forced indoors by bad weather or darkness,
riding the trainer is a necessary compromise. And, yes, it is a compromise—training to be the best
cyclist possible means cultivating skills like bike handling and preserving momentum on varied
terrain, not just the strength to pedal hard in a static environment. Even so, the trainer may have
its place, both in your garage and in your training program. Here are few tips to make the most of
riding one.

R e m ov e
Psychological
B a rri e r s
There’s something to be said for
discipline and mental toughness, but
when it comes to training indoors,
the first priority is to get the workout
done for fitness’s sake. To do so, you
may need to employ some tricks to
coax yourself into a standstill ride.
Plan ahead so the bike and trainer
are set up well before it’s time to
train, which means you’ll have one
less excuse to back out when it’s time
to saddle up. For example, you might
stock up on your favorite snacks, but
tell yourself that you can only enjoy
them as reward for riding the trainer.
Mimic Real Riding
Some riders watch television, and a
stoic few can even read books. But
others may find their attention span
is inversely correlated to the intensity
of exercise, at which point even the
cheesiest action flick becomes too
sophisticated well before hitting a
target heart rate. If that sounds like
you, try watching handlebar footage
from races. Watching a pack of cyclists
jockeying for position in front of
you, even on the screen of a laptop,
will get your legs wanting to move,
so pedaling becomes easy. Ride as
if you’re actually racing, sitting or
standing, and accelerating or easing
off the throttle, according to the
action on the screen.
Cut Volume,
Keep Intensity
Structure your indoor workout
around advice from the coaches at
Cycle-Smart: Prioritize intervals over
volume, and direct as much energy as
possible toward turning the pedals.
The latter is achieved by training in
a cool room in front of a fan; if you
sweat profusely, that means your body
is devoting energy to cooling itself
instead of pedaling.
Most athletes’ training consists of
two objectives: volume and structured
work. Volume is the total amount of
time a rider spends on the bike, and
structured work consists of specific,
shorter intervals to be completed
somewhere within that time frame.
The relentless and monotonous
nature of riding a trainer warrants
cutting the volume and completing
the intervals as quickly as possible—
especially if you can ride outdoors on
other days and get your volume then.
For example, if a typical winter ride
calls for 4 or 5 hours on the saddle
with two 20-minute intervals thrown
in, the corresponding trainer ride
would take an hour: Hop on, warm up
for a few minutes, get the work done,
and eat the snack you’ve stashed in
the kitchen.

BACK TO CONTENTS 29 Insider Tips for Indoor Training 6

3 Boredom-Busting
Workouts
Riding indoors doesn’t have to be dull—and it can put you on the
fast track to fitness.
Chances are your typical indoor ride goes like this: Pop in a DVD, hop on your trainer, and fight
off boredom as long as you can stand it. But spending hours on the trainer can be overkill.
Indoor workouts “are harder than riding outside because you’re fighting the resistance
of the trainer,” says coach Andy Applegate of Carmichael Training Systems. That’s why he
recommends short, hard efforts: “You’ll build your aerobic energy system—in less time.”
He suggests doing one of the workouts below twice a week; choose another for a harder
third day. After three weeks, try one of the more challenging variations. Allow one day of rest,
cross-training, or easy riding between sessions. Spin easy for 10 to 15 minutes before each
workout. Finish the session with a 10-minute cooldown.

Speed Climbing Ladder

Intervals
To improve power and speed and help
you recover from repeated hard efforts:
1. Do four 1-minute fast-pedal
intervals: Use an easy gear and as
high a cadence as possible. Keep
your rate of perceived exertion
(RPE) low—5 out of 10. Recover for
2 minutes between efforts.
2. Pedal 5 minutes easy.
3. Do 10 to 12 intervals of 30 seconds
on/30 seconds off. The “on”
portions are 95% effort (RPE 9 to
9.5) at as high a cadence as possible.
Stand or sit as needed. For the “off ”
parts, spin easy.
Make it harder: Add one on/off
interval, up to 20 total.
Bur sts
To help you respond to attacks
on hills:
1. Simulate a hill by raising the bike’s
front wheel.
2. Ride 10 minutes at a pace you can
hold for an hour (90 to 100% of
threshold power or heart rate; RPE
8). Once every 2 minutes, stand and
attack for 12 to 15 pedal strokes—a
near all-out effort.
3. Spin easy for 10 minutes.
4. Repeat (do three fast efforts total).
Make it harder: Try 2 × 15 minutes
(10 minutes recovery), then 3 × 12
(6 minutes recovery), then 2 × 20
(10 minutes recovery).
Intervals
To simulate the demands
of racing:
1. Pedal for 4 minutes at RPE 8 (90
to 100% of threshold power), then
3 minutes at RPE 9 (100 to 110% of
threshold), then 1 minute all-out
(115% of threshold).
2. Spin easy for 5 minutes.
3. Pedal for 1 minute all-out, then
3 minutes at RPE 9, then 4 minutes
at RPE 8.
4. Spin easy for 10 minutes.
5. Repeat the sequence.
Make it harder: Add 30 seconds to
each rung of the ladder, then 1 minute.

BACK TO CONTENTS 29 Insider Tips for Indoor Training 7

5 Trainer Trip-Ups
and Their Fix-Ups
Avoid these common errors to ensure that a ride inside is time
well spent.
Cold, darkness, and weather—or all three—can force many of us inside and onto stationary
trainers to maintain some semblance of fitness over the winter months. Few of us truly
look forward to these rides, but they can be more comfortable—not to mention more
effective—with a few strategic moves. Here are five ways people short-circuit their own
trainer workouts and how to beat them, according to Isaiah Newkirk, an associate coach with
Boulder’s FasCat Coaching.

Yo u d o n ’ t s e t u p
the trainer right
Some trainers come with front-wheel
blocks, but if yours doesn’t, make
sure your setup is actually level. Try
putting stable support blocks—say,
several large books—under the front
wheel to get it to the same height as
the rear. Even a few degrees’ change
in saddle angle can be the difference
between a comfortable ride and a
painful one.
And don’t forget the fan. Set your
trainer up in a cooler area of your
home, like a basement or garage;
dress lightly; and, unless you’re in
an unheated garage, make sure you
have plenty of air moving over you.
“If you’re at 70 degrees and there’s
no breeze to stay cool, you can’t
wick sweat, and you’ll overheat and
won’t be able to get in the workout
you want to do,” says Newkirk. Keep
a towel in easy reach to wipe down
excess sweat.
Yo u f a i l t o f u e l u p
Trainer workouts aren’t usually that
long, but you still need to think about
eating and drinking, says Newkirk.
“We have a popular series that starts at
5:45 pm, and people will come straight
from work having not eaten since
lunch,” he says, adding that he’s seen
people bonk in class. “They forget it’s
still a ride, not a gym.” If you haven’t
eaten a meal within 3 or 4 hours of your
ride, get yourself a snack about an hour
before your workout. And bring plenty
of water, since even with a fan you’ll
sweat as much or more than you do
outside, especially in winter.
Yo u j u mp o n a n d
s ta r t h a mm e r i n g
It’s a common mistake to just jump on
and start riding hard, and people tend
to go full-bore to distract themselves,
Newkirk says. They miss the kind of
visual cues that riding outside offers to
help them ease into and out of a ride.
“Outside, you can enjoy what’s around
you as you get the body moving, and
at the end of the ride you know, Hey,
I’m close to my house, so I’ll just ride
easy the rest of the way home,” he says.
Even 5 minutes of moderate spinning
to begin a trainer ride helps prime your
body for a harder effort, and 5 minutes
of cooldown helps to slow functions
like sweating so you don’t soak your
street clothes after changing.
Yo u f o r g e t t o s h i f t
Stationary trainers have gotten much
better at mimicking road feel, but it’s
still static resistance, so you never
really coast. That can lead to dead-
tired legs. Newkirk says he often sees
riders trying to muscle a harder gear
on a trainer than they would outside.
A cadence sensor can help you keep
track, but you can also use a simple
tool already on your bike: the shifter.
At a given resistance, you have a
variety of cadences available to you
via the gears; use them. “Don’t rely
only on gearing to produce power,”
says Newkirk. “That results in a lot
of extra wear and tear on your legs,
and you’ll get tired more quickly.”
Actually, that’s good advice for
outside rides, too.
Yo u r i d e m i n d l e s s ly
Stripped of the usual things that keep
our attention, riding trainers can be
drudgery. Fend off boredom with:
• Entertainment: If you’re just
looking for saddle time, set up your

BACK TO CONTENTS 29 Insider Tips for Indoor Training 8

 trainer so you can watch a movie.
Any distraction helps.
• A goal: Are you trying to lose or
maintain your weight? Are you work-
ing on your pedaling technique? Fig-
ure out why you’re riding, and that
will help you pick workouts that keep
you engaged.
• Structured workouts: Variety is
key; if you just go hard all the time,
that gets old quick—no matter what
you’re watching. Even a simple lactate
threshold of 10 minutes on/5 minutes
off for 3 reps gives you 45 minutes
of focused, structured training. For
more plans, see “3 Boredom-Busting
Workouts” on page 7.
• Social fitness: Still bored? Try a
class or other group setting—real
or virtual. “It doesn’t have to be a
formal class,” says Newkirk. “Even
if you get a few buddies together for
a trainer session, the camaraderie
helps time go by.”

Get in the Game

Turn tube time into an all-out activity by hopping on your trainer for these TV-driven workouts.

The Commercial Break: It’s called this because the intervals match a typical commercial break, making this a great workout for football
fans—just sprint during commercials. After your warmup, do sets of 1.5- to 3-minute intervals of the hardest effort you can sustain for that length
of time. Then drop back for your 5 minutes of recovery. Repeat 8 to 10 times. These slightly longer intervals build threshold power—good for short
climbs and attacking off the front.

Skip the Game: The reverse of the commercial break—you crank up the intensity during the game and recover during the commercials. The
effort level here isn’t eye-popping, more in the 80 to 85% effort range, but you sustain it for 5 minutes or more at a time. Warm up for 10 minutes,
play Skip the Game for an hour, then cool down for 10 minutes.
 

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BACK TO CONTENTS 29 Insider Tips for Indoor Training 9