Tips for a good indoor bike workout + benefits

Good indoor cycling training depends on organizing a suitable environment and including equipment and tools that facilitate and provide safe training – and without injuries – for the cyclist, since the objective is to simulate the challenges of practicing outdoors.

Indoor training , which takes place in a closed environment, is not a novelty brought by the pandemic to the world of cycling, since, over time, many cyclists around the world have already resorted to the modality to keep their pedaling during periods of rain and snow.

After all, one of the great benefits of the practice is helping professional and amateur athletes maintain their physical fitness – and their love for the sport – during adverse weather and traffic conditions.

Are you also part of the team that seeks to overcome the obstacles of outdoor training ? Well, know that good indoor practice starts with reading this article!

What is indoor cycling?

Indoor cycling is an aerobic sport that simulates cycling outdoors in an indoor environment. The exercise is done on a regular bicycle, but with a training roller attached to the rear wheel of the device.

An exercise bike is also useful, but only for more basic training, where the aim of the cyclist is not to compete or become a more experienced cyclist in the near future.

It is also worth noting that there are differences between indoor cycling and spinning , especially in relation to their objective and training structure. While the objective of indoor cycling is to prepare and strengthen the physique, with a focus on performance, resistance and even rehabilitation of the athlete, spinning is a more intense workout, with frequent changes in pace and a focus on burning calories.

The other significant detail is that the indoor format is generally done one at a time, according to the definition of rhythm and intensity relevant to the practitioner, whereas spinning is a modality typically done in groups, with an inspiring soundtrack and a coach.

Is indoor cycling really the sport you’re looking for? Then read on to create a great workout just the way you deserve!

How to do indoor bike training?

In order to have an effective indoor bike workout, consider the ergometry of the equipment used and that of the bike during practice. As you would expect, the only required equipment is a stationary bike (and the endurance to tackle a new challenge).

Now, if you want to take your practice to the next level, make sure your training follows the steps below.

1. Choose a trainer to attach to your bike. There are several options available on the market, from the more conventional ones, which do not communicate with electronic devices and provide a simpler workout, to the more technological and intelligent ones, capable of connecting to electronic devices and training apps.
2. You can count on weight adjustments for the roller and height adjustments for the bike’s seat and handlebars, as well as special supports to level the front wheel with the rear wheel, which, due to the roller, can be higher. By the way, if you are a beginner cyclist, pay extra attention to ergonomic details: they can prevent muscle pain .
3. Wear cycling clothing, running shoes or sneakers, shorts and gloves, even when training at home or in the office. Their appropriate technologies will prevent chafing and provide a more realistic experience.
4. Pedal in different positions, sitting and standing, and at an alternating pace, varying according to the simulated terrain.
5. Use a heart rate and power monitor to measure your progress – if the trainer you choose doesn’t include this feature, of course.
6. Invest in technologies that simulate real environments, such as different slopes and weather conditions, for example, making your workouts more effective and realistic.
7. Stay hydrated to avoid dehydration and overheating, especially if you plan to cycle long distances.
8. In addition to having equipment, clothing and technologies appropriate for indoor cycling, you can count on professionals in the field and training plans to improve your performance and evolve in the sport.

Indoor cycling is a good workout for cyclists because it simulates the intensity and hardships of traditional training, without having to actually face the real challenges and consequences of outdoor sports (commuting, traffic and colds, for example).

In fact, anyone who enjoys the sport can start practicing it, as you don’t need to be an experienced cyclist or have been cycling for a long time to enjoy its benefits.

10 benefits of indoor cycling that you need to know

Overcoming adverse weather conditions, strengthening the cardiovascular and respiratory systems, training for long races in the safety and comfort of your own home are some of the countless benefits of indoor bike training.

Check out all the advantages of the format!

1. You can cycle on rainy and windy days without putting your health at risk.
2. You can prepare for a competition before or after work without wasting time commuting to the ideal terrain.
3. Strengthening of the cardiovascular and respiratory systems, as, as the heartbeat accelerates, the metabolism increases physical conditioning and resistance.
4. Evolution in cycling, as it allows for more training throughout the week, including during colder and rainier periods of the year.
5. Possibility of daring in the speed and mileage of the sport, without being “tied down” by the structural conditions of the streets and cycle paths, such as potholed terrain and lack of lighting.
6. Stiffening of the leg and gluteal muscles, as cycling works the lower limbs more heavily.
7. More relaxed training, as you don’t have to worry about traffic or other people on the way.
8. Less impact on knees and joints, but with the same benefits of a high intensity activity.
9. There is no need to subject yourself to environments full of insects on hot days, especially mosquitoes during the summer season.
10. Calorie burning and weight loss.

And there are no restrictions, you see? Indoor cycling can be practiced by anyone, after all, you can customize the training according to your needs, start slowly and, above all, safely.

In addition to being a favorite among the most experienced, training at home is quite democratic, useful for those who want to leave a sedentary lifestyle aside and lose a few pounds without venturing onto the city’s cycle paths and cycle lanes .

So, does indoor cycling help you lose weight?

If you train on an indoor bike regularly and follow a balanced diet, you can lose weight by cycling , and toning your lower body muscles comes as a bonus!

This is because it is an aerobic sport, capable of bringing a better quality of life to its practitioners as a whole, burning calories and helping to reduce and maintain body weight.

Just keep in mind that the process will depend on calorie expenditure – which varies according to the intensity and duration of the workout – and the calorie deficit at the end of the day – when you burn more calories than you consume.

If all this is considered, weight loss is a consequence, along with increased cardiorespiratory resistance , physical fitness and extra energy to carry out daily tasks.