What you ought to Learn about Indoor Cycling


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Discover the benefits of indoor cycling

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You Spin Me Right Round—The Need-to-Know More intense than a stationary bike (and that 3 rd grade tricycle), indoor cycling keeps things cool with bumpin’ music and a killer class atmosphere. Expect to sit tight for 30 to 75 minute. The caloric output associated with a standard 45-minute group cycling class can range from 350 to 600+ calories depending on the size of the participant and the intensity level of the class.

Clearly, group indoor cycling classes provide a challenging, high-intensity workout. Okay, so first things first, let’s define indoor cycling and what it entails. Essentially, indoor cycling is getting in your workout on a stationary bike.

It can provide a totally awesome cardio session, and it’s a great way to increase lower body strength and stamina. But there’s a little more to it than that. Indoor cycling is best when done as part of a class!What You Need To Know About Doing Cycling Classes For Weight Loss.

Both Lampa and Dr. Seltzer agree that an ideal workout routine for indoor cycling class aficionados would include three or. 8 Things You Need to Know Before Your First Indoor Cycling Class 1. Register online well before your desired class date.. Studios open online booking one to two weeks in advance, which 2. Most studios have shoes you can borrow..

Most cycling studios offer cycling-specific shoes that clip into the. The Zwift turbo trainer game has taken cycling by storm, but if you’re not up to speed here’s our complete guide to get you set up and riding round Watopia. you need to know about the turbo. Indoor cycling classes help you shed fat, improve your heart health, and boost your muscle endurance. Your legs will get a serious workout.

By the end of class, you’ll have a steady stream of. Indoor cycling is definitely no ride in the park, though. It will amp up VO2 max (the rate oxygen is carried to the muscles), a sign the body is being pushed. Physiologic responses during indoor.

Perhaps you remember Master Cycling Instructor Jennifer Sage, whose high-powered instructional manual about spinning and indoor cycling, called “Keep It Real”, was reviewed on this very website, in the post “Why You’re Not Losing Any Weight in Your Indoor Cycling Class”.. Today Jennifer is back, and she’s on a mission to clean up spinning and indoor cycling. Indoor cycling is a fast, efficient way to get fit, here is all you need to get started and beyond. Tim Bonville-Ginn March 24, 2020 5:33 pm.

Indoor Cycling. Zwift.

List of related literature:

Outdoor cycling is generally estimated to lead to 80–90% of pedalling time.

“Triathlon Medicine” by Sergio Migliorini
from Triathlon Medicine
by Sergio Migliorini
Springer International Publishing, 2019

Stationary indoor cycling classes have led more cyclists to the road as they learn the skill of cycling and take it outdoors.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

But what cyclist in their right mind would want to rely on a device that’s only 40 percent accurate if they’re on a road or mountain bike and completely inaccurate if they’re training indoors?

“Unplugged: evolve from technology to upgrade your fitness, performance & consciousness” by Brian MacKenzie, Dr. Andy Galpin, Phil White
from Unplugged: evolve from technology to upgrade your fitness, performance & consciousness
by Brian MacKenzie, Dr. Andy Galpin, Phil White
Victory Belt Publishing, 2017

If weather precludes cycling, you need to use a stationary bike indoors.

“The Anxiety and Phobia Workbook” by Edmund J. Bourne
from The Anxiety and Phobia Workbook
by Edmund J. Bourne
New Harbinger Publications, 2011

Too many people have never felt the real pleasures of cycling because they haven’t learned the easy, safe, and efficient way to cycle.

“Effective Cycling” by John Forester
from Effective Cycling
by John Forester
MIT Press, 1993

Early in the season, cyclists constrained by cold weather may participate in indoor wind-trainer sessions, indoor cycle classes, and weight training sessions.

“Sports Nutrition for Endurance Athletes, 3rd Ed.” by Monique Ryan, MS, RD, CSSD, LDN
from Sports Nutrition for Endurance Athletes, 3rd Ed.
by Monique Ryan, MS, RD, CSSD, LDN
VeloPress, 2012

In these pages, you can find everything you need to know about cycling from a pro cyclist, in a form you can easily read while you poop.

“Ask a Pro: Deep Thoughts and Unreliable Advice from America's Foremost Cycling Sage” by Phil Gaimon
from Ask a Pro: Deep Thoughts and Unreliable Advice from America’s Foremost Cycling Sage
by Phil Gaimon
VeloPress, 2017

Indoor Cycling Finds Its Way Back With Proper Training.

“You are what You Hear: How Music and Territory Make Us who We are” by Harry Witchel
from You are what You Hear: How Music and Territory Make Us who We are
by Harry Witchel
Algora Pub., 2010

Before getting scientific, I want to explain a few basics about training for cycling.

“The Cyclist's Training Bible” by Joe Friel
from The Cyclist’s Training Bible
by Joe Friel
VeloPress, 2012

Understanding and addressing parental concerns about cycling as well as their schedule constraints is critical to making change on the ground.

“City Cycling” by John Pucher, Ralph Buehler
from City Cycling
by John Pucher, Ralph Buehler
MIT Press, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Hello GCN folk! I’m typically a mountain biker, but I crashed and won’t be riding trails for a few more weeks yet. However, I can ride on a trainer. I’m thinking of getting the fluid 2 trainer or the Kurt kinetic trainer (probably the former). But I also need a training tire. Especially since my current rear tire SUCKS and is about as durable as a pile of sand. Not to mention my tire is 29×2.3 so it won’t fit the former. And on top of that I need some MTB stuff as well. Such as a new helmet, dropper post and lever, new grips, vittoria mezcals…Anyway—I sold my old bike and have about $500 and hopefully soon $600 to spend. So I’m rather confused on which trainer and tire I should get so I can use Zwift. All I know if that a 700×23 is supposed to work well for 29” xc wheels. And are the tires tubes or tubeless? Because I can’t swap them out often! Especially since my MTB is tubeless. And should I even get a trainer tire? Or should I get a regular tubed road tire? (Also I don’t have a job and can’t get one rn…

  • If you’re serious about training indoors, a good fan is a must. The lasko pro jet fan that I have adds at least 30-40 watts over the regular box fan I used to use, but even just the box fan is so much better than nothing

  • Is zwift any good without a smart trainer? I’m considering buying a speed and cadence sensor to send this data to zwift but not sure if it’s worth It without power? I can adjust the power on my turbo but it can’t connect with zwift (older elite quobo)

  • Don’t make the mistake of equating time on the indoor trainer as the same as outdoor training. I really think that for a ride of 45 to 1 hr on the trainer are equivalent to about 2 hrs outside. And has been said by other,s it is because there is less concern about road hazards, traffic, etc. Which allows you to really focus on your effort. And yes it is boring, if you are doing it without apps such as Flywheel, Peloton, Zwift, etc. But if you have those apps it will save you both time and money and keep the boredom at bay for a time at least. Nonetheless, if you have time on your hands, it is absolutely essential to connect with real people outside. Just sayin’

  • I have had 2 punctures on turbo trainer because my tube would melt because of heat from the roller. Bought a trainer tire and haven’t had problems since that

  • What about rollers? On a fixed turbo trainer, you can wrestle the handlebars and develop a very bad riding style. On the rollers, you learn to pedal fast and smoothly.

  • Just to point out.. I don’t know in China or in the US, but in Europe you are still allowed to go exercise outdoor, but only alone or with your family or who you live with. I guess it’s actually a great time to go cycling outdoor with nobody around.. Way less traffic and pollution, it is a great time for cyclists!

  • I’m starting training for my first tri. Hopefully Blenheim, to be honest i dont trust cycling on roads unless its early and quiet. So will be training a lot on gym bikes, hopefully it will do the job.

  • Without indoor training options, there is no chance cycling would be a serious part of my life. Visual impairments limits actual cycling to tandems, and pilots interested in piloting are wonderfully caring individuals in short supply. Toss in COVID-19 and its off to the turbo trainer.

  • It’s funny actually, I spend 95% of my time on my indoor trainer because of time and family constraints and now with all the quarantines going on, I’m like “welcome to my world” haha

  • I have a one pro tip to people who are considering buying a turbo trainer, its not a shame to buy a trainer which is more expensive than your bike. Because, your maybe budget bikeis enough for you to ride outside, but to have fun to ride indoor, you will need fine equipment, you pay for comfort and do not force yourself to torment on a trainer

  • Is there a specific heart rate that you try to race at for each event? I have just begun cycling as some injuries do not allow me to run anymore or not anytime soon (a few years minimum) I have been doing 2 hour training sessions in between 120-140. But I’m curious if theres a specific spot you try to race at.

  • in general it’s true it’s harder indoors, more boring, no cooling and so on, so yeah: it’s harder

    but there is one real advantage that motivates me a lot for indoor training:
    I’ve got other stuff to do throughout the week like many of us:) and if you spend an hour on your turbo trainer it’s an hour of training that really counts and delivers you can really achieve what you want to achieve in that session

    whereas when I am cycling out on the road sometimes it takes me 20 minutes stop&go from traffic light to traffic light, cruising around road construction and whatever…… it’s a waste of time trainingwise. It’s ok if you’re going for a long ride but if it’s within the week and time counts? THANKS for indoor-training!

  • We’re on quarantine here in Spain, so Zwift is keeping me sane (and fit). Determined to leave this quarantine with an FTP of 4/watts kilo!!!:)

  • Can I ride Zwift using a mountain bike? Does it make any difference have a more road style tyre I can chuck on. Couldn’t see much when I searched around the web.

  • When I use the indoor trainer, I watch some of the shows.I have recorded. One hour on the bike, and the commercials are my signal to up the intensity. Not a great HIIT workout, but close enough.

  • I’am not sure why? however, it seems to be harder for me to train in rather than outdoors even with the video trainers. Watching a vid is not like being out in the sun and weather. dogs chashing and the wind blowing ect

  • Great vid. I use Rollers (with resistance) and a power meter, works a treat with Zwift and keeps you a bit more focused throughout the workout, Keep getting told you can’t lay down power on rollers but I find I can get it up to 800W safety without even shifting into top gear. A better cyclist could definitely do more!

  • I’m doing a lot of exercise in my garage over the winter. Exercising down at 5 degrees or soit feels too cold to use a fan. I’m soaked through because of the exertion and probably need one but basically feeling windchill at that point. It’s a meter in front of me and slightly off to the side. Not sure if I’m missing a trick…

  • Anyone got a smart trainer for sale within a reasonable distance from norfolk engald naround £250-£50 (second hand). Reply to this comment please!

  • Definitely invest in a trainer-specific tire for the rear wheel for your wheel-in trainer. The rubber is a different density and they can be quieter than slicks without ruining the cylinder of the trainer. I’m almost 3k miles on my Vittoria Zaffiro Pro Home Trainer tire and it’s as good as the day I installed it.

  • 0:37….We are going to look at dedicated exercise bike…” Unfortunately apart some trivial jokes on grandmother’s bike you didn’t actually cover this possible choice.
    I have an excellent one from Kettler and I would never put my road bike on a turbo trainer to spoil my precious tyres, wheels and chain ��

  • Seat fore-aft should be set for pedal efficiency, not so you can reach the bars. There is a fore-aft adjustment on the bars to make sure the reach is right and that would be set secondarily to the seat. And how exactly do abs help keep you upright? Muscles can only pull so only back muscles could help you sit up straight, not abs. So much well-meaning but wrong information from the fitness industry.

  • Inspiring, Handsome, and charismatic? Man have you taken on another new presenter that we haven’t seen yet? There’s no way you’re talking about any of the current ones. Only Mannon comes close but even she falls down on the handsome but manages attractive fairly well.

  • I use a blue tyre for indoor trainer and get specs of blue rubber ‘dust’ everywhere. I’ve boxed around the rear wheel to try to catch most of it but it’s a pain to clean especially off the bike. Am I doing anything wrong does everyone get this? If I used a normal tyre would the same thing happen only it’s black so harder to see?

  • What you NEED is a trainer that is compatible, a cheap bicycle and a smart phone.
    What you should have is a 4k TV, a good bike and a gaming-computer, a HR strap and an expensive smart-trainer.
    Prefferably you would even get a streaming device like a raspberry or something else aswell, that way you can run zwift in 4k on a gaming computer, then run steam-link on your raspberry or other device using a cat-cable in the room you’re training, keeps the noise down.

  • Don’t they say 1 hour on the trainer is equal to 1.5 hours on the road? That being said, it’s pretty impressive that Iron Cowboy did few of the races indoors due to weather.

  • I cant find out which smarttrainer fits my bike��
    Second, i would Like to see how you Mount the frame on the Trainer, with all the differwnt axles and so on…
    Greets from Austria!

  • Oli thanks. Entertaining and informative. You could also have covered connecting dumb trainers to zwift. Looks like that’s my route once the dongle has arrived.

  • hahaha! there is a simple solution to better that experience! i can’t believe that nobody thinks about that. simply go outside with your trainer. find a spot where you have air and shadows and enjoy your session! i do my intervals like this. more pleasant and less stress. i use speed sensor on the rear wheel to have speed on my screen with HR + power. all you need to execute a great session. and we have a great view.

  • Thank you. Your instructions are so much clearer than other videos I’ve seen. Now I can be more confident on my new bike. Thanks again!

  • Hello sir,
    Thank you for the information.
    Which software are you using for the trainer? Is it Tacx Desktop app? Do we need to pay for these activities like zwift?
    I was using Tacx mobile app. I couldn’t find these options in that. I’m using Tacx flow smart trainer. Usually connects it with my Garmin watch or Zwift. Looking forward for more triathlon training plans sir. Please do share training plans especially for triathletes.
    Thanks in advance.

  • Never had any problems indoor training, even did my best 20min power ever on zwift.. Absolutely love it, no reason to stop/brake pedalling due to traffic or other.. (i never like to stop pedalling anyway xD)
    I guess that the other people on zwift also add to my enthusiasm, always someone to try and overtake

    The timetrial position on the indoor did feel harder as i was not catching as much cooling wind from the ventilator/fans

  • Looking good girl. I love when you say that spinning is really a head to toe workout. This saying makes me feel that your pelvic floor, abs, thighs(inner and outer), and your private part(vagina) is within your head to toe spin. I love this kind of talk about head to toe. Feels wonderful! Thanks Laurie and your leggings look so good, sexy, and gorgeous as well as your shirt looks so good on you. I also like when you sit on the bike and bend your knees to pedal it that in which will make you look so sexy on and in your thighs right in between your legs towards your private part.

  • Hi @GCN. For us bike commuters working from home, could you please do a video on ways we can re-ride our usual commutes on a smart trainer using pre-recorded commutes from our Wahoo, Garmin etc. Thanks

  • On my bike the handle bars are higher than the seat… It can’t be moderated, I bought a regular indoor bike, not spinning bike. I watched ALL posture videos on YouTube and they all say that you should Lean forward but it’s impossible on my bike, I have to sit straight. Does it mean I bought a wrong bike? So far all bikes on YouTube have the handbars on the same level with the seat or even lower…

  • Racing, make 110% sure that it complies to the rules, actually nah that doesn’t matter anymore as they’ll come along and change the rules to suit themselves anyway.

  • “Drafting works in Zwift.” Yeah, right. Here’s how drafting works in real life: when you draft it’s easier to pedal, when you ride in the wind it’s harder to pedal for the same speed/cadence/gear. Here’s how drafting “works” in Zwift: whether you’re drafting or not there is no difference in how hard it is to pedal, you don’t feel anything, your Zwift speed (as in number on the screen) is just lower when you’re in the wind. It has to feel the same way as climbing: higher gradient (less draft) harder to pedal, lower gradient (more draft) easier to pedal. Zwift people don’t get it. After all the years of Zwift development, drafting feel didn’t improve a single bit.

  • I use the Feedback Sports Omnium Portable Trainer because it doesn’t wake anyone whenever I ride -> https://youtu.be/ac366Y2XRM8

  • Maybe we need a rear wheel with flywheel weight build it and then calibrate the trainer to that. this would mimic road feel and allow you to coast more.

  • Working out in an unheated garage in winter works well (as long as the internal temperature doesn’t go below 40 degrees F (5 degrees C) After a few minutes, you can lose the sweatshirt. At those temps, a small fan will do. Under normal temps, a huge fan is needed.

  • Stupid question time. How hard is it to change the cassette on a Tacx or Kickr? Our blended bike family has Dura-Ace and Campy Record, but only the budget left for one wheel-off trainer at the moment.

  • It IS more difficult indoors. But I’m wondering why nobody has mentioned fresh air, sun or nature’s blessings. I don’t know if you guys believe in these things but that is how I feel. There is energy in wind n rain…

  • We already have a turbo trainer with my wife’s old Peugeot racing bike on it but it is very boring to ‘ride’ as well as noisy. I’m 80 and my wife is 79 so we’re in the vulnerable group and looking forward to the next 12 weeks with some apprehension. What would be useful would be a video on setting up something like a Zwift system. We’re a bit odd in that we don’t own a TV but we each have a ‘proper’ desk top PC (I’m a retired electronics design engineer) so what kind of display/communication would we need?

    Thanks for your videos. They, amongst others, are helping us to stay sane.

  • I’m new to cycling, can you give me some tips on stretching or strength training that can make riding easier or more comfortable? Like, what is your routine when you go to ride? Do you stretch or do anything to prepare, or just jump on and ride easy to begin with for a warm up? Thanks so much! I love these videos, y’all are awesome for doing this. It’s an amazing resource! Thanks again.

  • I’ve enjoyed a few of your training videos. I think the thing I struggle with is time in the saddle when it comes to indoor riding. It’s not about boredom, streaming is very available. I find it’s just so much more uncomfortable than riding on the road. Is this a matter of gradually increasing the amount of time?

  • I hate turbo trainers i have to make myself as comfortable as possible i put the tv on watch utube and have a table next to me with snacks and drinks there is no rest on a turbo trainer that is why you fatigue quickly when i ride alot on the turbo indoors i find im smashing K.om and taking Pb when on the road.

  • I do most of intense workouts indoor now and try to do endurance outside. I’ve arrived at a point I just don’t feel comfortable putting in max power blocks outside and having to evade slower cyclists. But the effect during races when I can actually put down the power outside, is that I feel like a bat out of hell:-D

  • In the sport since 1985, when my mentor and friend was hit and killed 3 weeks before he was to at IMNZ, then I would ride more indoors, a second friend was hit and killed in 2010 and then I would learn to enjoy riding indoors on a 1987 Cateye CS-1000 trainer, with my 1986 Dave Scott Centurion on it. Now with Ironman Now on FB I watch races, videos, and this yr did 100 miles x8 in 45 days. My outside riding is on bike trails or state park. My HR is lower by 20 beats, cadence is lower by 10 RPMS. Rode 20 outside it felt like 10 miles mentally. So everyone stick with it.

  • I love riding indoor, no rain or cars trying to kill me. And I dont have to stop, never get a flat tire on the hometrainer and I can always go get a cold cola:)

  • Hi Mark. Is there any science behind the benefits of keeping cool with a fan on the turbo trainer thus allowing you to put out more watts vs
    not using a fan to train in effectively hotter conditions? I only race in the UK.Thank you Paul

  • I would say because of the said difficulties of using an indoor trainer, it will in-fact improve your fitness for when riding outside.

  • Thank you so much for sharing the knowledge. I was doing totally wrong, and this simple, and calm tutorial helped me to set up my stationary properly. Looking forward to see more videotutorials.

  • It really a amazing video. Thanks for sharing it. If you want to know more specific information about spin bike reviews, just take a look here: http://www.spinbikepro.com/spin-bike-reviews/

  • How about a video on basic connection to online training which trainers need an Ant+ device, which just connect via Bluetooth? No one ever mentions how you go about setting the connectivity and whether certain trainers and software (Zwift etc) are easier than others and whether you need other hardware etc

  • Cool video but man racing or riding in a pack on zwift sometimes feel like no mater how fast i am spinning or watt out put stil get dropped

  • On the weekdays, I’m far more likely to get STARTED indoors and get in a solid hour before and/or after work than if I had to rely solely on going outdoors. Darkness, traffic, and errands seem to make consistent work-week rides way too easy to skip. I do prefer to get the longer rides outdoors, as I find I can ride much longer in motion without my saddle feeling like I’m sitting on a pair of dull meat cleavers.

  • My reason is silly: It’s because I can just stop at any time. If I’m 50mi out on a ride, I don’t really have much choice in getting home. If I’m halfway through my trainer workout, those thoughts of laziness start creeping in. The mental game is very real.