Cold weather is coming, daylight hours are dwindling, and it’s officially that time of year again: Time to dust the cobwebs off of the indoor trainer so that you can ride inside.
Here, we’re sharing five ways to make sure that your first indoor ride of the season goes smoothly.
Update your firmware and software
Assuming you use a smart trainer, plan to spend at least 30 minutes on updates before you’re ready to ride, especially if you haven’t used it since last spring. The apps you use to ride on, like Zwift or MyWhoosh, may need updating (which can take a while depending on the size of the update), and the same is true of the app that controls your trainer. Even your trainer’s firmware may require an update, so make sure to connect to it with your phone well before you plan to start riding.
Clean your bike
Give your bike the TLC that it deserves with a comprehensive clean—especially if your pain cave / riding area is near any carpet or easily stained floor. If it’s been acting up—shifting funky, brakes rubbing, etc.—now is a great time to take it to the shop for a tune-up, since often mechanics are less busy this time of year and happy for the extra work. And a new chain can go a long way towards a smoother ride whether you’re inside or outside!
Prepare your trainer area
In addition to just setting up your trainer, put some thought into creating an easy-to-use setup. Prepare a mat so you’re not dripping sweat onto the floor, place a stack of towels next to the bike, figure out how you’ll watch TV or ride on Zwift Island, and set up fans to stay appropriately cooled down.
Your short list of necessary gear:
- Bike
- Trainer
- Old yoga mat or gym mat for under the bike/trainer
- A block to lift your front wheel (around 3-4 inches is all you need—the goal is to make it level with your rear wheel)
- Box fan and/or clip on fan
- Place to hold whatever screen you’re using to stream TV or your cycling workout
- Water bottle and any snacks
- Towel for your handlebar (to wipe sweat off face and hands)
- All chargers for your bike’s shifters, your tablet/phone/computer, your cycling computer and any other battery-sucking device (don’t risk losing a ride due to a dead battery!)
- A separate yoga mat or towel for warmup/cooldown stretching, plus any bands, dumbbells or kettlebells you may want to use for easy strength training
Figure out the bribes that work for you
Are you an avid Zwifter? If so, then you likely won’t need motivation to get on the trainer. But if you prefer riding outside, sometimes, the trainer can feel a little bit punishing. Create a playlist or watchlist of movies, shows or bike races that are designated strictly for trainer time—this tends to keep you coming back for more, especially if you’re heavily invested in what happens next on a show you’re watching.
Plan some off-bike training time
While riding the trainer is great, it can be a bit one-dimensional. Ideally, you’ll take a few minutes pre- and post-ride for some dynamic stretching, a quick yoga flow, or some bodyweight or dumbbell/kettlebell-based strength training exercises. And for trainer rides over 90 minutes, consider adding some exercises mid-ride to challenge your body further. Squats, lunges, pushups, overhead presses, planks and burpees are all great ways to break up a longer ride: Every 30 minutes, take 5 minutes off the bike and cycle through 10 reps of each two or three times. You’ll build strength while also giving your butt a break from the saddle!
