This is a beginner’s guide to indoor cycling. As it’s not always possible to get outdoors on the bike when the weather turns bad or you don’t have sufficient time. Cycling is an excellent workout; this activity improves cardiovascular fitness and your overall stamina levels. But indoor cycling can be tricky, the sheer choice of equipment and accessories may be confusing for many people and a barrier to entry. Let’s take a closer look at indoor cycling and indoor cycling tips to get you up and running quickly.
What is Indoor Cycling?
Indoor cycling mimics road cycling on a stationary bike that’s commonly known as a “spin bike” but this is a trademarked brand name. This cycling activity can occur at home alone or in a group setting at a “spinning class”. This is different from certain other stationary cycling activities and some people prefer to take a class to learn how to do it safely. A cycling instructor can help with setting up a bike and getting an efficient workout every time.
What Equipment Do I Need to Get Started with Indoor Cycling?
There are many useful indoor cycling tips, but the simplest and most overlooked is ready access to drinking water. This is a hot activity, most riders sweat profusely, and you will need a couple of water bottles within easy reach to prevent breaks in your training session.
The second piece of equipment you will need is a fan. When outdoor cycling you the have wind to cool you down. When riding indoors the excess heat can be trapped on the rider’s body. This can even occur on a cold day when cycling indoors and the fan is vital to prevent overheating.
Placing a mat under the indoor bike will be helpful because it prevents lateral movement to promote stability and it will protect your flooring. Vibrations and noise can be factors for apartment dwellers especially and this is true with wooden floors. If you don’t have a trainer mat, you can try using an old towel instead.
Speaking of old towels, it’s a great idea to keep one on the indoor cycling bike handlebars to wipe away sweat and dry your hands. There are special sheets to fill this need and you can explore those options if you want to improve the experience.
Finally, you need some kind of laptop or screen mount to host your virtual cycling app if you’ve chosen to use one. It’s probably a good idea to think about headphones or speakers to ensure that you can hear the trainer easily.
How Do I Start Indoor Cycling at Home?
It’s important to have an indoor cycling goal that will add some much-needed structure to your workouts. Let’s look at four common goals that may give you some inspiration.
- Cycle 25 miles per week.
- Take a 20-minute ride, 3 times per week.
- Take a formal 12-week cycling training class.
- Bi-weekly strength training to develop your core and strengthen leg muscles.
These goals will help to build a real sense of achievement as you meet and surpass them.
Three things that you need to help you realize your fitness goals.
- Find the best riding time to match your personal preferences and lifestyle to create a workout routine that you can replicate.
- Lengthy rides are great, but a shorter session can be helpful too and it’s important to vary the pacing.
- When you achieve a goal it should be recognized and celebrated.
Indoor Cycling Tips
One of the best indoor cycling tip is to create a dedicated space for the training sessions. Turning a garage into an indoor gym may seem like the ideal solution but for many people, there is no need to go to those extremes. A small area where you can set up an indoor bike, a table for water, a fan, and a screen or laptop will suffice.
This training area should be sheltered from the elements and separate from day-to-day activities. An indoor bike can be heavy, there will be perspiration and a floor that can be wiped clean is preferable to carpet. If you only have carpeted floors, it’s a good idea to use a mat to protect it.
If you want to use a roller rather than a turbo trainer, it’s preferable to set up near a stable surface you can hold, such as a door frame. Noise is an important consideration because indoor cycles can be noisy when you’re sitting or standing to pedal. This is especially noticeable with cheaper models and in a shared house or apartment it can be distracting. Keeping the bike away from quieter areas or locating the training area in a more soundproof location is a good idea for an undisturbed workout.
Indoor Cycling Classes
The next step is to find an indoor cycling workout that gives you the motivation and structure to reach your goals. Zwift and other indoor training apps allow the rider to spin and listen to music or watch TV/movies at the same time. This may seem distracting, but once you get used to the experience it’s easy to follow along. There are many guides to High-Intensity Interval Training (HIIT) sessions and 60-minute turbo trainer workouts available. A full breakdown of these is beyond the scope of a beginner’s guide to indoor cycling. So, it’s important to try a few different apps and workouts to determine which ones are the best fit for you.
How Long Should a Beginner Ride A Stationary Bike?
The length of the workout and the time when you take a ride will be determined by your unique lifestyle and preferences. Some people prefer a morning workout and others are happiest riding in the evenings. If you have several commitments, it may be necessary to fit in a ride whenever possible.
Establishing a regular routine can really boost your motivation and even a short session is better than nothing. As a rule of thumb, aim for a 30–40-minute ride 3-4 times per week with a 2-hour ride on the weekends when you have the time.
Take care to pace yourself when you start and don’t go all out because overheating is a real problem when you cycle indoors.
Reasons Why I Should Do Indoor Cycling
There are nine main reasons to start indoor cycling
- Lower blood pressure.
- Improved sleep.
- A stronger immune system.
- Increased energy.
- Lower stress.
- Improved blood sugar levels.
- A better overall mood.
- Improved brain function and memory.
- No need to worry about traffic.
Conclusion: Beginner’s Guide to Indoor Cycling
Hopefully, this beginner’s guide to indoor cycling has shown that this is a great way to improve cardiovascular fitness. Improve endurance in lower body muscles. Remember, mixing other forms of training with indoor cycling adds some much-needed balance to improve overall fitness levels.