Indoor training can be a challenge, but with the right approach, it can become one of the most rewarding parts of your fitness routine and keep you spinning over winter.
Whether you’re a committed cyclist, trying to maintain fitness during colder months or are trying out rollers for the first time, these tips - shared by British Cycling members - can transform your sessions into something you’ll look forward to.
1. Keep it short and focused
For many riders, short and intense sessions are the secret to staying motivated. "Don’t compare indoor training to outdoor," advises James Froggatt. "It’s a different beast. Focus on shorter, high-intensity sessions for maximum impact." Intervals and focused efforts keep the boredom at bay and help you get more from less time.
2. Set the mood with music
A solid soundtrack can make or break a session. Many riders swear by music to keep their energy levels up. Whether it’s Ian Rosam blasting his favorite playlist through top-notch speakers or Sarah-Jane Nichols turning to motivational anthems like What Doesn’t Kill You Makes You Stronger, music can push you through tough intervals. For a high-energy session, consider creating a playlist that matches the intensity of your ride.
3. Escape with entertainment
Longer endurance sessions often call for visual or mental distractions. Tony Helm suggests engaging quiz shows like Only Connect or University Challenge, while Carl Jauncey recommends a good film or cycling race playback. If you’re a fan of cycling history, relive iconic races - like Cavendish and Wiggins' 2016 Madison World Championships win. Not only does it inspire, but it also brings a sense of camaraderie to your session.
4. Learn while you ride
Zone 2 training, a moderate effort level, is ideal for multitasking. Toby Smallwood recommends audiobooks or podcasts to make the time fly by, and Peter McDonald adds that cycling-focused audiobooks are particularly motivating. The steady rhythm of these rides pairs perfectly with absorbing content, whether it’s storytelling or learning something new.
5. Stay cool and comfortable
Ventilation is key. Jim Baxter advises using a fan you can control mid-session, allowing you to warm up first and cool down as you progress. Pair it with a dehumidifier to keep the air fresh and avoid the dreaded sweat-puddle effect. If noise is an issue, noise-cancelling headphones / earbuds are a game-changer, blocking out fan and turbo sounds without the bulk of headphones.
6. Protect your gear
Sweat is inevitable during indoor training, but it can wreak havoc on your bike. "Keep a towel handy," suggests Charlotte McCormack. Wiping down your bike regularly and using a sweat guard can save your equipment in the long run.
7. Refuel for the long haul
Don’t underestimate hydration and nutrition during indoor rides. Hayley Jones recommends having carbs and water on hand to maintain your energy levels, especially during longer sessions.
8. Build a habit, and make it easy
Consistency is king. "Set a regular training time," says Jonathan Clay, and keep your bike ready to go, adds Richard Hanney. Removing barriers - like having your kit and setup ready in advance - turns training into a seamless part of your routine.
9. Visualise success
Adrian Whitehead finds motivation by imagining sunny outdoor rides: "Picture the sun on your back and feel the freedom of the road." To make your training space inspiring, consider adding race memorabilia, photos, or past event numbers, as Carl Jauncey suggests. These visual cues can remind you of your goals and keep you mentally engaged.
10. Change your position
Staying static on a turbo can be tough on your body. Vary your position regularly to mimic the movement you’d naturally have outdoors. If you’re spending more time seated, you may also find that a different saddle or padded shorts provide added comfort for indoor rides.
11. Experiment with different kit
Your indoor setup might need tweaks compared to outdoor rides. For example, you may prefer a thinner chamois pad for comfort or a sweat-wicking jersey to stay cool. Small changes can make a big difference when you’re training in a stationary environment.
12. Embrace the challenge of rollers
Rollers provide an added element of skill development. Unlike a turbo trainer, they demand focus and balance, making them a great tool for honing bike handling skills - especially during the off-season.
13. Focus on the goal, not the effort
Mike Walsh sums it up perfectly: "Distraction is key. Wahoo Systm videos, audiobooks, or music keep my mind off the pain of intervals while keeping me focused enough to hit my targets." Interactive workouts, smart trainers, or virtual races on platforms like Zwift can gamify your training and keep you motivated to push harder.
14. Don’t overlook recovery
Recovery is part of the process. Even a quick 10-minute spin can help keep your legs fresh and maintain your momentum when time is short. Light sessions can bridge the gap on busier days and keep you feeling connected to your training routine.
15. Find what works for you
There’s no one-size-fits-all approach. From Beyoncé playlists to cycling audiobooks, from high-intensity intervals to skill-based roller sessions, the key is to experiment and discover what keeps you motivated.
Indoor training doesn’t have to be a grind. By adjusting your setup, incorporating entertainment, and experimenting with different approaches, you can make every session productive and enjoyable. Which of these tips will you try?
