Indoor cycling is a great way to keep riding when it’s too cold to head outdoors. Here’s how to set your bike up on your trainer, plus our top tips for an amazing indoor ride.
How to attach your bike to 3 common trainers
These trainers attach at the axle of your bike’s rear wheel and are an easy way to ride inside without all the fuss. If your bike has disc brakes, you’ll want to look into purchasing a thru axle for your rear wheel so it connects easily to the trainer. If your bike has rim brakes, you’ll likely need a trainer skewer to get your bike set up.
To connect your bike to a direct drive trainer, you have to remove your rear wheel entirely and set your bike directly on the trainer’s built-in cassette. Direct drive trainers are generally quieter and provide a more realistic ride feel than wheel-on trainers.
Rollers consist of three cylindrical drums (rollers) attached to a platform. They require minimal set up, you don’t need to do anything to your bike to ride them, and they’re ideal if your goal this winter is to work on your bike handling skills. Please note: you DO need to have good balance to ride rollers. So if you’re new to rollers, be sure to set them up close to a wall or in a doorway so you can reach out and steady yourself.
Three tips for a better trainer setup
Indoor riding can get super sweaty, so you’ll want a mat or old carpet to put under your bike to catch sweat and dampen any sound while you ride. If you ride inside a lot, you might want to add a sweat guard to your bike and set up a fan, too. And if the carpet or mat doesn’t keep your front wheel stable enough, try using a climbing block. It’ll help keep your wheel from shifting around while you hammer out a sprint or climb.
We recommend setting your trainer up close to an outlet. This is especially important if you have a smart trainer, as they have to be plugged in to work. Even if you don’t have a smart trainer it’s nice to have an outlet nearby should you want to watch TV or charge your phone.
Because you’re likely to sweat more riding inside than on your typical ride outside, it’s important to have easy access to hydration and nutrition. Put snacks and water on a nearby table to ensure you fuel your ride properly. If you find yourself riding on the trainer for hours at a time, consider getting a trainer desk!
Wanna ride with friends? Get a smart trainer!
A smart trainer is a stationary, indoor bicycle trainer with a computer that measures your power output, automatically adjusts your resistance to mimic real rides, and gives you metrics that let you track your fitness and performance. Indoor trainers also pair great with virtual training software, allowing you to explore new roads without leaving home, elevate your training with targeted workouts, and so much more.
You have your bike. You have your bike trainer. Now it’s time to set up your pain cave (cue thunder and lightning).
Don’t worry—just because it’s called a “pain cave” doesn’t mean it has to be uncomfortable. In fact, you’ll get way more out of your indoor riding space if you actually like being in it. Getting set up is easy, all it takes is a few thoughtful choices and you’ll be able to spin through the winter blues with nothing on your mind but the sweet spring riding ahead.
Decide where you want to put your trainer. Wherever you plan to ride, you’ll need to dedicate a 6×6 foot space for your new setup. Make sure it’s somewhere you’ll want to spend time, perhaps near a window for a little natural light. Consider adding a trainer mat. While this is more of a want than a need, it will help protect your floors and muffle the sound of your workout.
Next, think about how you’ll make indoor riding more fun. If you can ride in front of a TV, that’s great! Otherwise, setting up a stool or small table for a laptop to put on your favorite show or movie while you spin. This is an ideal spot if you have a smart training and want to dive into virtual reality training.
When you spin indoors you’ll be generating a lot more heat than you might expect. Set up a fan to help yourself stay cool, and grab a towel or two. Place one under your trainer, and another within reach.
All that extra sweat means hydration and nutrition are extra important. For longer trainer rides you should plan ahead with a mix of bars, electrolyte chews, and any other easily digestible snacks. Nuun Hydration Tablets are a great addition to any workout. Keep them within reach for easy access while you train.
Finally, remember to take some safety precautions. Double and triple-check your bike’s stability before getting on and starting your workout. You’ll also want to keep small kids and furry friends in a separate room. Fingers and tails can get stuck in spinning components, so plan accordingly.
And just like that, you’re ready to roll—’er, we mean spin? Semantics aside, we hope you have an awesome ride!