Cycling: Indoor Training for Outdoor Performance

If you live in New England you know that winter riding in this part of the world is tough. I do see a few hardcore cyclists on the road once in a while, they seem to be completely focused and at-ease with the frozen terrain. But for the rest, once the temperature hits a certain low number, they park their bikes for the winter or prefer to keep up training in the cavernous ambience of a dimly lit basement or garage... and there is nothing wrong with that... Or is there?

When boredom sets in

I really want to believe that riding a trainer at home is exciting... but even the most sophisticated visualization techniques can fail after the second week of regular basement training. When boredom sets in, we generally give up.

Taking indoor cycling classes as a great training alternative

If your goal is to continue building your endurance through the winter months but hate the thought of hitting a patch of ice or sand while riding in the dark, then indoor cycling presents a wonderful opportunity to continue training through the winter.

Indoor cycling has evolved through the years. Today’s classes are performance- oriented and many are designed with the goals of an outdoor cyclist in mind.

Benefits

One of the most defining success factors in any exercise plan is adherence. Indoor cycling classes are varied enough that anyone can benefit from taking one, and this makes adherence much easier. Whether you are a roady or prefer the unpredictable terrain of a mountain trail, indoor cycling provides an environment that allows for specialized training that cyclists can use to fine tune their riding skills in the winter. Motivating instructors, energetic music and the camaraderie that has become commonplace in the cycling room, are just a few of the factors that make indoor cycling an effective winter training alternative.

Practice makes perfect 

Through specific and targeted drills, indoor cycling can help cyclists in maintaining or enhancing their fitness levels and cycling skills.

Pedal stroke drills are some of my personal favorite drills in indoor cycling. They are designed to help cyclists in making their pedal stroke smoother and more efficient. Efficiency is obviously controversial in indoor training, as most casual exercises want to burn more calories, instead of less... the reality is that an efficient pedal stroke will allow the cyclists to focus on other areas, instead of wasting calories through a sloppy or choppy pedal stroke while minimizing the risk injury because of this.

Cadence drills are specially effective for cyclists who want to increase their speed. Indoor cycles present a unique challenge: a heavy fly-wheel permanently attached to our legs. Because of the fly-wheel, speed drills must be strictly performed at the prescribed cadence in order to avoid injury. When performed correctly, cadence drills can help cyclists to maintain or increase their outdoor speeds.

So whether you are an avid road cyclist or  a mountain rider, check out the wealth of possibilities that indoor cycling can offer you.

In health,

Alex