Indoor cycling has evolved dramatically over the past decade. Over 12 years ago, when I first started riding indoors, the landscape was vastly different. Back then, indoor cycling was a secret weapon, a training method that few could endure due to the sheer monotony. Fast forward to today, and with the advent of smart trainers and platforms like Zwift, indoor cycling has become a mainstay in many cyclists’ training regimens. In this guide, we’ll explore the advantages and disadvantages of indoor cycling, shedding light on how it can be both a powerful tool and, in some cases, a potential pitfall.
Top Advantages of Indoor Cycling
1. Controlled Environment for Consistent Training
One of the biggest advantages of indoor cycling is the ability to train in a controlled environment. Whether you’re dealing with inclement weather, unsafe road conditions, or simply prefer the convenience, indoor cycling allows you to focus solely on your workout. No traffic, no stop signs—just pure, uninterrupted training. This control leads to more consistent efforts, making indoor cycling an ideal option for structured workouts like intervals or FTP (Functional Threshold Power) tests.
2. Time Efficiency: No Traffic Lights, Just Pure Training
Indoor cycling is a time-efficient way to train, especially for those with busy schedules. One of the standout benefits is the elimination of stop-and-go interruptions that are common in outdoor cycling, such as traffic lights, stop signs, and traffic congestion. These interruptions can disrupt your rhythm and decrease the overall effectiveness of your workout. With indoor cycling, you maintain a continuous effort from start to finish, maximizing your training time and leading to better fitness results in less time.
3. Precision Training with Smart Trainers
The rise of smart trainers has revolutionized indoor cycling, offering unparalleled precision in your workouts. Features like ERG mode allow you to set and maintain exact power targets, ensuring that every pedal stroke counts. This level of specificity is invaluable for cyclists looking to improve particular aspects of their fitness, such as increasing their power at threshold or enhancing endurance. Indoor cycling platforms like Zwift also offer virtual training environments that simulate real-world courses, adding a competitive and engaging element to your rides.
4. Safety First: Reducing the Risks of Outdoor Cycling
Safety is a significant advantage of indoor cycling. When you ride indoors, you eliminate the risks associated with outdoor cycling, such as accidents, poor road conditions, and unpredictable weather. For cyclists in urban areas or those recovering from injury, indoor cycling provides a safe alternative that allows you to maintain your fitness without the dangers of traffic or hazardous roads.
5. Building Mental Toughness
Before the days of smart trainers and engaging platforms, indoor cycling was as much a mental challenge as it was a physical one. Spending hours on a stationary bike required immense focus and determination. Even today, despite the advances in technology, long indoor sessions can still help build mental toughness. Pushing through the monotony and staying focused on your goals during these sessions can translate to better mental resilience during outdoor rides and races.
Disadvantages of Indoor Cycling
1. Monotony and Mental Fatigue
While indoor cycling offers numerous benefits, it can also lead to monotony and mental fatigue, particularly during long sessions. Even with engaging platforms like Zwift, the lack of changing scenery can make indoor rides feel repetitive. This can be a challenge for cyclists who thrive on the variety and stimulation of outdoor rides. To combat this, it’s important to mix up your indoor training with outdoor rides when possible or incorporate different types of workouts to keep things fresh.
2. Limited Skill Development
Indoor cycling is excellent for fitness, but it doesn’t fully replicate the skills needed for outdoor riding. Bike handling, cornering, and reacting to varying road surfaces are all critical skills that are difficult to practice indoors. If you rely too heavily on indoor training, you may find that your bike handling skills diminish. To maintain a well-rounded skill set, it’s important to balance indoor sessions with regular outdoor rides.
3. Over-Reliance on ERG Mode: Finding the Right Balance
ERG mode is a powerful tool that helps you stay within specific power targets during your workout. However, over-reliance on ERG mode can be a drawback. When the trainer does all the work of maintaining your power output, you may lose the ability to gauge and adjust your effort naturally, which is crucial during outdoor rides and races. To avoid this, I recommend that no more than 50% of your indoor rides be done in ERG mode. This ensures that you still develop the ability to pace yourself and respond to changes in intensity, just as you would in real-world cycling scenarios.
4. Inflexibility of ERG Mode: One Size Doesn’t Fit All
Another potential drawback of ERG mode is its tendency to set an exact number for your power output. Typically, training zones are presented as a range rather than a single number, allowing for flexibility based on how you’re feeling that day. However, ERG mode often selects the middle of that range, which could result in the intensity being either too high or too low for your needs. This lack of flexibility can sometimes make your workout less effective, as it doesn’t account for the natural variations in your performance.
5. Missing Out on Fresh Air and Outdoor Scenery
One of the inherent downsides of indoor cycling is the lack of fresh air and changing scenery. For many cyclists, the connection with nature and the joy of outdoor rides are as important as the fitness gains. Indoor cycling, while convenient and effective, can’t fully replicate the experience of being out on the road or trail. To maintain a balanced approach, consider using indoor cycling for specific workouts while reserving outdoor rides for those times when you want to enjoy the natural environment and the open road.
Conclusion: Striking the Right Balance in Your Cycling Routine
Indoor cycling has come a long way from its early days of basic stationary bikes and monotonous sessions. With the rise of smart trainers and platforms like Zwift, it’s now a key component of many cyclists’ training regimens. The advantages—such as time efficiency, safety, and precision training—are undeniable. However, it’s also important to be aware of the potential downsides, such as monotony, limited skill development, and over-reliance on technology like ERG mode.
For the best results, aim to strike a balance between indoor and outdoor cycling. Use indoor sessions for specific, structured workouts where you need control and precision, and head outdoors when you want to work on your bike handling skills, enjoy the scenery, or simply reconnect with the joy of riding.
By understanding both the benefits and the limitations of indoor cycling, you can tailor your training to make the most of this powerful tool while ensuring that you stay well-rounded as a cyclist.
Comments