A cycling workout is often regulated by weather conditions that may force the rider indoors. An indoor trainer can also be used to supplement outdoor cycling training in the evening hours or during the off-season. Serious cyclists can, in fact, use an indoor trainer as an early start in preparations for a bicycling or triathlon race season. The indoor trainer does not replace an outdoor ride. However, properly planned the indoor cycling workout can provide a benefit that will improve leg power and endurance for outdoor cycling.
First it is important to select and indoor trainer. A magnetic resistance system provides a stable base and variable resistance. This system connects to the rear wheel axle and pushes a role bar against the rear tire for resistance. Levels of resistance can be adjusted to facilitate outdoor riding. There are also free standing indoor trainers where the bike sits on a pair of rollers. Since the bike is not attached, this is not recommended for beginners developing and indoor cycling program.
The cycling workout should begin with a basic thirty-minute warm-up using minimal resistance. Like outdoor training, the cyclist should maintain a cadence in the range 80 to 100 beats per minute. Proper form should always be maintained and the cyclists should imitate an outdoor ride. This is because correct body position is essential to reduce stress on back and legs.
The indoor trainer can also be used to increase power. This is not to be confused with increasing strength often associated with weightlifting. Power is associated with muscle fibers used for the final sprint or uphill riding. The cycling workout can be adjusted to focus on power by increasing resistance for a period of twenty seconds. This should be followed by a thirty-second recovery and repeated ten times. Cycling training that incorporates resistance training should be followed by fifteen to twenty minutes at normal pace for recovery.
Another method for developing power using and indoor trainer is to increase pedal speed. Similar to short bursts with increased resistance the pedal speed can be increased for twenty second intervals and repeated ten times before resuming normal pedal speed. The cycling training incorporating power training should always allow recovery time for fifteen to twenty minutes.
Indoor trainers are an excellent way to supplement a cycling workout for both serious and fitness cyclists. By adding intervals that require more leg power, the indoor workout develops more muscle fibers than those used for endurance training. Indoor trainers are not meant to replace the outdoor ride but provide a good form of fitness and endurance for any individual involved in a cycling program.
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