Creating An Indoor Riding Space (Pain Cave) That Works For You
While we all agree that cycling outdoors is wonderful, it’s not always possible to get outside. Indoor training gives you the chance to turn the pedals and top up your fitness when it’s difficult to head out.
There are a variety of reasons to consider indoor cycling: it’s convenient, time-efficient, not weather-dependent and you won’t end up with a dirty bike. Plus, you can do targeted workouts to improve your endurance, speed, cardiovascular fitness, VO2 max and more.
If you’re new to the world of indoor cycling, you can be faced with a dazzling array of pricey equipment and accessories. However, it’s perfectly possible to get an indoor training setup without breaking the bank, but as a general rule, the more you spend, the quieter and more realistic your trainer setup will be. Step into the world of smart trainers and you’ll get accurate power measurement, plus features such as cadence sensors and adjustable resistance to simulate climbing or target specific training zones.
Cycling indoors is a great alternative when you simply can’t ride outside in real life. You don’t have to worry about weather, sunset, sunburn, or getting lost. But if you think riding inside is boring, you can do lots of things to increase your motivation and make it fun
Creating an Indoor Riding Space That Works For You
The best-case scenario for riding indoors is to have a dedicated space where you can leave the trainer and associated equipment set up between rides., When looking around your home for a space that will work, be sure it meets these absolute minimum requirements:
- Floor space. Floor space should measure at least 4 feet by 8 feet, which is only slightly larger than a twin bed.
- At least one electrical outlet. At a minimum, you need the ability to plug in a fan. If you are using a television, laptop, multiple fans, and a smart trainer, you’ll need a multiple socket extension lead, ideally, surge protected.
Technically, your bathroom or closet could meet these conditions, but that doesn’t mean they are good choices. Although you don’t need a lot of floor space to create an effective indoor cycling setup, a larger or more open space is preferable for airflow.
Airflow
Keeping cool is the number one priority for effective indoor cycling workouts. Heat production during exercise can be 15 times higher than the heat your body is producing right now at rest, but your core temperature can only increase by 3–4° F before the stress of hyperthermia diminishes power output and your brain dials down your motivation to continue.
When you are riding outdoors, you have plenty of air flowing over your body as you move forward, but sometimes even that is not enough. Riding indoors in relatively still air is the worst-case scenario.
During strenuous exercise in a warm environment, an athlete can lose 1.5 litres of fluid per hour through sweating and respiration. Even if your sweat rate is far lower than that, there is likely to be some sweat on the floor when you are done with your indoor cycling workout.
A bigger puddle of sweat is not a badge of honour; most times it means you did a poor job of creating enough airflow to facilitate evaporative cooling. Sweat that drips off your body carries with it far less heat than that same volume of fluid when it evaporates off your skin.
Increase Airflow with More Fans
A fan is a good start, but to maximize evaporative cooling two or three are even better. There are three areas you really want to hit: head/face, front of the body, and back. If you have one fan, aim for as much coverage as possible over your head and the front of your body.
No matter how many fans you have, it is important to prioritize cooling your head and face. Thermal stress is a major limiter for athletic performance. In a 2011 study, 40 km time trial performance was nearly two minutes slower, and mean power output decreased by 6 per cent when the ambient temperature was 32° C compared to 17° C (90° F and 63° F, respectively), but it is not just a physical problem.
The perception of thermal strain is enough to reduce time to exhaustion and reduce power output, potentially because it increases perceived exertion and reduces motivation.
The point is, a fan pointed at your face and head not only aids in evaporative cooling, but the sensation of your face feeling cooler plays a role in perceived effort and motivation to continue riding.
Move Away from Heat Sources or Turn the Heater Off
Move away from heat sources and turn your radiator stat off for the duration of your training session.
Sweat Protection
If you are setting up a training space in a room with carpet, it is a good idea to put a waterproof mat under the bike. When training in a room with a hard floor (concrete, hardwood, laminate, tile), you can still use a waterproof mat if you’d like, but an absorbent towel/rag will also work and reduce cleaning time. Just don’t leave a wet towel or puddle of sweat on a hardwood floor.
Noise
Indoor cycling can be very noisy, but there are ways to make it quieter and less irritating to your family or neighbours.
- The trainer itself. Smart trainers and indoor cycles that have electromagnetic resistance can be the quietest options available, although there will still be noise from your drivetrain (direct drive models) or your rear tyre against the resistance roller. Wind and fluid trainers are louder.
- Location. There’s also the issue of vibration, which can make any option louder if there is open space below the floor you’re training on, like your downstairs neighbour’s apartment. A basement or garage floor will cut down on noise from vibration. If you’re training upstairs, invest in a thick mat to put under the trainer to absorb some of the vibrations.
- Entertainment. Wireless headphones are one of the best things to happen to indoor cycling. Not only do they block out some droning noise for you, but they also relieve everyone in the neighbourhood from having to listen to your playlist or old Tour de France videos.
Connectivity
Depending on the devices and apps you are using, there may be restrictions on the number of Bluetooth connections that can be supported simultaneously. Different combinations of trainers, sensors, and apps have unique setup methods, but thankfully once you have your setup dialled in, the connection process should be quick.
You may need to consider a device to extend the range of your household Wi-Fi. Many people set up their indoor cycling space in a basement, garage, or extra bedroom, which can be far from the Wi-Fi router. A strong internet connection is beneficial, particularly for streamed content and interactive trainer experiences like Zwift and Peloton. If a web-based app is controlling your smart trainer and the connection drops, it can be very disruptive to your workout.
8 Tips to a Great Indoor Ride
If you think riding inside is boring, you can do lots of things to increase your motivation and make it fun with these 8 Indoor Cycling Tips.
1. Invest in a good indoor cycle bike.
Invest in a good trainer that meets your needs. Most indoor cycling enthusiasts love their direct drive trainers, but there isn’t anything wrong with a wheel-on trainer if that’s what suits your fancy. There are plenty of options, and you’ll need to make sure the one you get is compatible with your bike.
A good bike fit is also key to a successful indoor ride. You can use the same bike that you take on the road if you like. Or you can set up your indoor bike so that it feels similar to your outside ride. Just make sure it’s a good fit for you.
2. Plan ahead.
Don’t leave your indoor workouts to chance. Plan ahead and set aside a time for you to ride inside, just like you would plan an outdoor ride with your cycling crew. When possible, choose the time that works best for your ride.
For some people, it works better to get up early and knock it out before the day starts. For others, a late-night ride is more suitable.
One of the great things about indoor riding is you don’t have to wait for daylight or good weather, so you can plan it for whenever you like. Just remember to set aside a specific time for riding because it probably won’t just happen all on its own
3. How To Fuel And Hydrate Your Indoor Bike Sessions
During your indoor bike sessions, you are going to want to fuel and hydrate yourself properly to get the most out of your training session. The number of carbohydrates and hydration you will need to consume will depend on the intensity of your ride.
Carbohydrate intake
During cycling competitions, carbohydrate intake is critical to optimal performance. Without adequate carbohydrates, fatigue and muscle soreness can set in. Moreover, if an athlete doesn’t properly hydrate, electrolyte loss can impact their concentration and attention.
Several studies have investigated carbohydrate intake during cycling competitions. These studies have found that athletes can improve their performance and increase their endurance by consuming a small, incremental increase in carbohydrate intake. However, the amount of carbohydrates needed depends on many factors.
Cyclists who train for an hour or more should consume 60-90 grams of carbohydrates per hour. This is about 500 ml- one litre (16-32 ounces) of a standard isotonic energy drink. However, some well-trained athletes can exceed this recommended amount.
The amount of carbohydrates needed depends on many aspects, including age, gender, body size, and fitness level. Some well-trained athletes have been reported to consume up to 120 grams of carbohydrates per hour. This amount may help limit metabolic fatigue and improve recovery.
Cyclists should consume carbohydrates within the first thirty minutes of exercise. This will help minimize gastrointestinal distress and delay the depletion of glycogen. Carbohydrates should also be consumed throughout the ride. If the ride lasts longer than 75 minutes, the glycogen stored in the muscles will be depleted.
Cyclists should consume carbohydrates in the form of single sources to ensure the best carbohydrate absorption. These include bananas, fig bars, and light digestible snacks. Cyclists should also consume carbohydrates in the form of energy drinks and gels if they are riding for longer than an hour. Alternatively, a low-carb electrolyte hydrating drink can be combined with light, digestible snacks for optimal carbohydrate intake during rides.
Pre-ride needs based on the intensity of your workout
Whether you’re a first-time indoor cyclist or a seasoned veteran, there are a few things to look for before hitting the roads for a spin. One of the most important is your pre-ride nutrition plan. The amount of food and fluids you need depends on your activity level and personal preference, but a rule of thumb is to consume about 500 ml of fluid for every hour of activity.
In general, a well-balanced diet is the best way to fuel up, but you’ll also want to make sure you drink enough water and that you’re wearing a hat to prevent a bad case of the winter blues. In particular, look for foods that are low in calories but high in nutrients. Some foods to look for include nuts, seeds, and dried fruit. If you’re going for a long ride, you’ll also want to make sure you’ve got a good bottle of water handy.
While the best food and drink plan is a no-brainer, there are other considerations to make sure you get the most out of your indoor cycling workout. Among other things, make sure you know how to use your bike correctly. This will help you avoid a mishap in the saddle.
Finally, you’ll want to be sure you’ve got the requisite amount of sleep in your system. Your body is going to work hard during your session, so make sure you get the good night’s sleep you deserve. The night before your ride is a good time to make sure your body has plenty of oxygen and that your muscles are well-hydrated. The best way to accomplish this is to get to bed early.
Hydration is the priority during an indoor bike session
Getting on the bike can be a sweaty affair. Fortunately, you can keep your body temp down by wearing something more breathable. The secret to surviving long indoor rides is keeping your cool. This is best achieved by using a fan, but you can also purchase a cool air kit that plugs into your helmet. Keeping the air circulating is also a good idea for those with asthma or eczema. If you’re a heavy sweater, you’ll probably need something to help you keep the temperature down. A good hydrating drink is the best way to go. You may want to get your water from somewhere other than your mouth, though. A better option is to buy a bottle of filtered water and drink that instead of the aforementioned liquids. A filtered bottle will also ensure you’re not ingesting too much fluoride and should be a good idea for anyone prone to mouth sneezes.
Water is best for short sessions whereas a carbohydrate-rich sports drink is best for long sessions. A good rule of thumb is to drink one bottle an hour if you’re serious about staying cool. You may also want to consider wearing a lightweight sweater if you’re on a budget.
Taking on more liquids after a ride
Taking on more liquids after an indoor bike session can help to regulate your body temperature. In addition, it can help to make up for the fluids lost during your workout. Failure to replenish your fluids can result in dehydration, bonking, and more. Taking on more liquids after an indoor workout can help to prevent these issues.
Depending on the nature of your workout, you may need to take on more liquids than you think. During high-intensity workouts, for example, you can find yourself sweating more than a litre per hour. If you have a long ride, it may be important to bring along a carbohydrate-rich sports drink. This can help to prevent dehydration and aid in recovery. You may also want to try a small snack, such as a banana, to replenish your blood sugar.
For longer indoor rides, it may be helpful to bring along an electrolyte drink. This will help to regulate your body temperature, as well as clear lactic acid from your muscles. Electrolyte drinks are three times more powerful than normal electrolyte drinks, and they can help to keep you feeling refreshed and replenished.
It is also important to record your hydration session. Make sure to keep track of the number of fluids you have taken on, and the weight of your bottles. You may also want to include notes in your record about your workout. This will help you to keep track of your performance.
The most important thing to remember when taking on more liquids after an indoor bike session is to drink plenty of water and carbohydrate-rich sports drinks. Whether you are a competitive cyclist or an endurance cyclist, you need to know your sweat rate and what works best for you.
Keeping a consistent training load during the British winter
Keeping a consistent training load during the British winter is a tricky nut to crack. The weather is unpredictable and the conditions can change dramatically in a short space of time. With the right training programme in place, you should be able to cope. The most effective way to tackle this is to set up monthly training programmes, which allow for flexibility in changing sessions as and when the weather permits.
A good triathlon training programme should include a variety of sessions. For example, you could substitute a run session for an interval ride. Keeping a consistent training load during the winter is not a walk in the park, but with the right training plan, you should be able to keep on top of the competition.
4. Keep things handy.
Invest in a table, a cart, or a sturdy tray to keep things at your fingertips. You might want something to hold all your remotes, your snacks and drinks, tissues, lip balm, and anything else you might need. If everything is within reach, you’ll be more likely to stick to the ride.
Consider mounting your phone on your bike. You could purchase an adaptor for your Garmin mount or use a phone-specific mount on your handlebars. Mounting your phone will keep your phone apps, texting, and companion apps within easy reach so you can snap pics of your victorious finish to post on Instagram.
5. Find some friends.
Cycling is a social sport, and indoor riding can be the same. You don’t have to go solo. There are plenty of Facebook groups for indoor cycling, and many indoor cycling platforms offer ways to connect with other riders.
In Zwift, you can join meetups, group rides, races, or simply chat with the person who happens to be riding near you on the screen. It can be a lot of fun to create a group on Discord and video chat with your fellow riders while you ride on screen.
Indoor rides are a great way to meet interesting people with a shared love of cycling worldwide. You could ride with people in different countries and different time zones, all from the comfort of your pain cave. Indoor cycling friends can help you stay motivated and keep you accountable to work out when you’re feeling lazy.
6. Pump up the jam.
Blasting your favourite tunes is a surefire way to get the blood pumping and motivation rolling. Whether you groove to classical music like In the Hall of the Mountain King or classic rock like Rolling Stones, Start Me Up, find something that gets your heart rate going and load it up.
Studies show that music reduces the perception of pain associated with working out. A study discussed by Scientific American showed that the best tempos (or music speed) for workouts fit somewhere between 120 and 145 beats per minute. Cycling in time to music may even reduce oxygen needs by 7% – meaning you’re more efficient when you’re grooving.
You might need a different type of mental stimulation for extended efforts, such as movies and audiobooks. If noise is a problem when you work out, invest in a good pair of headphones and keep the music alive.
7. Raise your wheel.
Many trainers, both wheel on and direct drive, raise your rear wheel slightly off the floor. The trainer can make your bike unlevel, causing you to pitch forward as you ride. This position can cause you to put too much weight on your hands, causing neck and shoulder pain and even hand numbness and tingling.
Wheel blocks are inexpensive solutions to this problem. Your trainer may come with one, or you may need to purchase one separately. They’ll raise your front wheel just high enough to make your bike level again. Wheel blocks also help keep your front wheel a little bit more secure, so your handlebars don’t flop around when you’re riding inside.
In a pinch, you can use whatever you have on hand to create your own wheel block. A piece of 2 x 4, a couple of hardback books, or even a brick can go under your wheel to raise it up a little bit. You can experiment to find a comfortable height.
If you find your wheel slipping off the block, you may want to put a piece of rubber shelf liner or a rubber placemat under your wheel to give it a little extra grip.
8. Upload to Strava
Strava can keep track of all your rides – both indoors and outdoors – in one place. Most indoor bike platforms, such as Zwift and TrainerRoad, will automatically connect to Strava and upload your rides.
From there, you can compare your indoor stats to your outdoor abilities. Speed, cadence, heart rate, distance, elevation, mileage, and even power can be recorded on Strava.
