How to train most effectively on your stationary trainer

We know that sometimes, hopefully not too often, you have to make do with an indoor bike. Weather, time constraints, or safety concerns can all send you inside, at home or at the gym, to train rather than getting on your bike. But when this happens, be sure to follow the rules below to ensure that you are getting the most out of your indoor training.

Rule #1: Correct bike set up

Your bike set up, whether you’re on a stationary trainer at home or on a spinning bike at the gym, should be very similar – if not identical – to your bike set up. If you’re using a stationary trainer that supports your bike you don’t have to worry about saddle and handlebar height, but you need to make sure that you have set up the trainer correctly. Your front and back tyres should be the same height and you need to ensure that both tyres are secure. On the spinning bike, adjust the height of the seat and handlebars as needs be until you feel you’ve hit the correct height for you.

Rule #2: Be comfortable

You may be indoors, but that doesn’t mean you shouldn’t be working as hard as you would be outside. That means you still need your cycling shorts and a light shirt that wicks moisture away. Keep your water bottle and a towel nearby as well, especially if you’re at the gym. If you can, try to position yourself near a fan to avoid overheating.

Rule #3: Eat and drink as you would while training

Even on a trainer, you’re still training. Indeed, you may end up working harder on a trainer than you might if you were outside because you can’t freewheel after a tough hill. Carry on fuelling as you would on a normal ride to avoid hitting the wall and drink plenty of water because you may find that you sweat more while indoors.

Rule #4: Vary your resistance and cadence

Riding outside, you probably wouldn’t be climbing a hill for two hours so instead of putting on the resistance and killing your legs, vary your resistance and cadence and you’ll have a much more enjoyable and natural feeling ride. Try to mimic as much as possible the kind of ride you’d have if you were outside.

Rule #5: Avoid boredom

Riding outside is very stimulating, apart from the scenery, the need to keep your eyes on the road, and the fun of a socialising if you ride with a group. But riding inside can be very dull. Avoid boredom by planning for those trainer sessions. If you’re at home, put a movie or favourite series on and you’ll be working out while enjoying a guilty pleasure. At the gym, take music or podcasts, even a book to enjoy on the bike. You should also know what your end goal is: if you’re riding to lose weight, train for a race, or to get fit. Keeping that in mind will help you to pick workouts that keep you engaged. Download a programme and follow it.

Riding inside may sometimes be necessary, but it doesn’t have to be terrible. Keep riding to keep making gains.