Posted on January 03, 2010 by Dave W

This article is based on personal opinion and is intended to be used as a guide for anyone trying to get fit or lose weight.

Sometimes you just have to get indoors if you want to keep the wheels turning.

In winter, the elements can be against you, and whilst the hardened cyclist’s amongst you might sniff at the idea of not going out in any weather, you have to be realistic and get indoors.

It is not easy, and if you do find it enjoyable, may I suggest you need to get out more.

You should use the time indoors for training only. Any lengthy time on an indoor saddle can be truly mind blowing. 

I couldn’t contemplate setting up a turbo trainer, or exercise bike in the garage. My significant other won’t let me set one up in the house.

I even said I would buy a virtual trainer and everyone could use it. I should have known better as I watch the dust settle on the Wii Fit, Wii Active, exercise DVD’s and various other equipment I have tried to entice my household with. Motivation has to come from within, and like all things in life. If you don’t want to do something, you won’t. But that is another story.

So, my indoor training is done at the gym. I don’t mind, as it has a Jacuzzi and a steam room, which I don’t have at home.

Enough of the negatives, let’s look at what we can expect to gain from indoor training!

Obviously, we are not exposing ourselves to the elements, which can not only be uncomfortable, but downright dangerous.

We can control the training session to fit our needs. This is not as easily achieved outdoors. For example we may want to do a series of easy to medium intervals at a high cadence. Or indeed any number of different type of interval training. We can control our session to suit our needs. Outdoors you are somewhat dictated to by the terrain and weather.

Some indoor bikes have power readings, and these can be used to track your progress. So to can heart rate monitors, which some trainers provide. Also the time and distance are recorded for you.

If you are training at the gym, you will be restricted to the equipment provided. If you are looking to buy, you should first identify your needs. Do you want a turbo trainer, which means you use your own bike, but you can be restricted by how much resistance provided. Or by how much information they provide.

Spinning bike or Indoor Stationary Bike?

Spinning bikes don’t generally give you any feedback, other than how you feel after your session.

Indoor Stationary Bikes give you plenty information, depending on model. Stuff like power output, calories burnt, average heart rate, distance and speed/cadence.

If you are considering buying, go for the best you can afford, with the features you feel you need.

Once you have decided on which trainer you will use it is time to look at the actual Indoor Training Methods.

There are a number of well documented types of workouts you can do indoors. Namely, Recovery Rides, Tempo Rides, Aerobic Rides, Anaerobic Rides, Maximum Effort Rides, Leg Speed, Power and Strength Rides and Endurance Rides.

The time you can give to your indoor training will dictate how much and how many of the workouts you use.

Personally, I am of the opinion that less is more, and prefer to do shorter intense workouts than long tempo or endurance rides. This is mainly so I can keep my sanity; I have managed 2 hour endurance rides indoors, but prefer to only do them now and again. This is purely my personal opinion and you may not find it as boring as I do!

Training Zones

Again, a lot of information is readily available online regarding the different types of training zones.

Speed, Power, Heart Rate and Rating of Perceived Exertion can all be used

If your bike doesn’t have a power meter, you can use a heart rate monitor. Heart rate monitors are relatively cheap nowadays.

I sometimes use both, but have noticed that the heart rate monitor is good for sustained effort, but not too accurate for shorter intervals. This is due to a time lag from effort to hear rate.

For the rest of this article I will be using the readings from my indoor cycle’s power meter.

If you are just starting out, I wouldn’t advice doing any very strenuous workouts until you have developed a base level of fitness.

A few weeks familiarising yourself with the machine, increasing your workload slowly would be the best way to progress for a beginner.

How I Established Training Zones with a Power Meter!

Again, there are several different zones used in the professional world. Personally I use, Aerobic, Anaerobic, Hill Workout or power/strength and endurance.

In my attempt at keeping my training as simple as possible, I developed my own training zones based on a simple test.

Please note, that this was only used as a guideline for my training and is not how the professionals do it!

Using the indoor cycle which has a watts output reading, I started to warm up gently for 10 minutes. I then did 20 minutes increasing the resistance 2 minutes a time.

I then did 5 minutes steady spin and then 10 minutes with as much resistance as I could.

For the 10 minutes of torture, I recorded my average heart rate and my average power output.

I followed this with 5 minutes cool down.

I then established that around 50% of this figure would be my aerobic training.

Around 70% would be my endurance training.

Around 100% would be my anaerobic training.

Around 105%+ would be my strength training.

Using these figures as a guide I then designed some simple routines.

A typical weekly routine for me could be….

Monday: 1 hour aerobic intervals.

Wednesday: 45 minutes strength training.

Thursday: 45 minutes anaerobic intervals.

Saturday: 1.5 hours endurance ride.

Just 4 hours of training, but some intense sessions that give great gains.

You can design your own workouts, but here are a few ideas to get you started.

Let’s look at my above training and break it down.

1 Hour Aerobic

10 minute warm up. Do 10 one minute intervals at a fast pace, but low resistance, followed by 1 minute at an easy pace.

Spin easily for 5 minutes, and then repeat the intervals. Cool down with 5 minutes easy spinning.

45 Minutes Strength Training

10 minute warm up at an easy pace, medium resistance. From this medium resistance increase the resistance every minute until maximum effort.

Spin easily for 5 minutes, and repeat. Finish with 5 minutes cool down.

45 Minutes Anaerobic Training

10 minute warm up at a medium pace. Increase resistance until you are just comfortable at around 90 rpm. Do a series of 10 30 second sprints followed by 1 minute easy pace.

Spin easily for 5 minutes. Repeat until 5 minutes left and then cool down.

1.5 Hours Endurance Ride

You know you have to do it, so just get on with it.

10 minute warm up. Ride at a moderate pace, not too easy, but one you can keep at for the duration of the ride. You should not feel out of breath, but you should be breathing hard.

Really this is what is known as a tempo ride, and it is done a little faster than an endurance ride, which is better over 2 hours.

Good on you if you manage to do 2+ hours on an indoor cycle.

You can adapt this kind of training to suit your own needs. You can make the interval training any length you wish. You can change your days to suit.

My one piece of advice, if you are short on time is, the less time you have, the harder the session should be.

If you only have 30 minutes, don’t train at endurance pace.

Keep changing your routines regularly or you body will become used to it.

As always, before starting a new regime, or increasing your activity, you should consult your medical professional.

Dave W

Cycling For Fitness

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