By Dustin Bessette, (@dustinbessette) #RideHincapie Ambassador
Associate Faculty at Post University, Senior Quality Analyst for American Meridian University

TIPS FOR TRAINING INDOORS ON YOUR BIKE

When it’s rainy, snowy, or just plain cold, it’s time to get the miles in, indoors. Training indoors can be one of the most efficient ways to train, as you’re not faced with the normal outdoor riding elements like wind, rain, cars, or animals. You’re left with a simple, quality workout that you can really feel.

To set yourself up for a successful indoor training session, it’s best to create your own personal “Pain Cave,” where you’ll have the freedom to ride uninterrupted.

Here are a few tips for setting up your own indoor training area:

Location

Find a quiet room in the house, such as a garage or basement, that won’t be too hot or busy with other people.

Equipment

Your bike on your trainer or rollers. I use a CycleOps, but you have a variety of brands to choose from. I’d recommend you set up a fan in the front, as you’ll get hotter than you think riding your bike inside. Also, set a stool to the side of your bike to hold your phone, laptop, iPad, etc..

What to Watch

I personally like older grand tour and one-day spring classic videos, like the ’96 Tour De Flanders or the 2010 Paris-Roubaix. These videos are very inspirational, as well as great to watch because the form and the energy of the riders changes from the start of the ride to the finish. I watch these videos via my laptop, which is plugged into a bigger screen television. I’ll then mute the videos, listening to music via headphones (wireless work best), as the trainer can be very loud.

Feeling lonely?

If you feel like being social, then join a ride on Zwift. The Hincapie ambassadors lead a weekly ride every Wednesday at 7:20 p.m. ET. We’d love for you to join!

Happy training!