Training indoors to prepare for your cycling holiday

Are you going on a cycling holiday soon? But you can’t manage to cover enough kilometers during the day (in dry conditions)? That’s one of the reasons to train indoors. Especially in autumn and winter, when the number of daylight hours is less than in summer, the choice between cycling indoors or not is made easier. This way, you can quickly train indoors as preparation for your next cycling adventure. But what are the benefits of indoor training? And how do you do it? We’ve put a few things together and also give you some tips for a ‘killer workout’.

By: Sander Kolsloot – Photos: Michiel Maas

What do I need?

This article assumes that you already have a bike trainer. In a separate article, we will explain the choice between the different trainers and give you some tips on what to look for when purchasing a trainer. We ourselves are very fond of the Wahoo trainers, which The Kickr Core, The entry-level model is more than enough for many people. The most important things to keep in mind are:

1. Maximum power. Especially important for trained men (and especially heavier men).
2. The maximum slope angle that the trainer can simulate. You won’t get above 15% during training very often. You also don’t want to train for that, because that’s not fun even outdoors.
3. Compatibility with your gear group. If you have an older model bike, it may be that your cassette does not fit. Always make sure that you have the correct sprockets with you.

Advantages of Indoor Training to prepare for your cycling adventure

Although many cyclists prefer to work out outdoors, we do too, so it’s not inconvenient to train indoors as well.

1. The weather doesn't matterOne of the most important benefits of indoor training is that you are not dependent on the weather. Rain, snow or heat will not throw your training schedule off. Especially if you are going to cycle for a week, good preparation is important.
2. EfficiencyIndoor training ensures that you can start right away and that you can optimize the time you spend on your hobby.
3. Perfect training: You have complete control over variables such as resistance, intensity and duration, which ensures targeted workouts and better results. Outside, you have stoplights; you might cycle in a group; your equipment can pose challenges.
4. Safety: It might sound like an open door, but training indoors is less risky than training outdoors. Especially when you’re going for a hard workout, being able to focus solely on your effort is very important.
5. Consistency: You can stick to a structured training plan, which is essential for good progress in your fitness and strength and allows you to stay active longer on vacation and enjoy a nice climb up the mountains.
6. Data analysis: Most indoor trainers have perfect features for data tracking, allowing you to monitor and analyze your training data with precision.
7. Targeted Workouts: You can customize your training sessions to specific goals, whether it’s endurance, sprinting, or climbing. With the right software, you’ll be on your way in no time.
8. Enjoy cycling: Say goodbye to traffic lights, stop signs and unexpected stops (and, for example, the risk of being run over by a car). Cycling in a group); you can fully concentrate on your workout.
9. Recovery benefitsReduced impact on joints and muscles leads to faster recovery, allowing you to train more often and more effectively.
10. Community and virtual races: Many indoor training platforms, such as Zwift and Rouvy, offer the opportunity to compete worldwide with other cyclists, which promotes a sense of community and friendly competition.

But which indoor training can I do best?

Here are some tips for a killer workout. It’s helpful to know what your ‘turning point’ is. This is the point where you really start to get sore. Usually you can figure that out, but the most convenient thing is to do a 20-minute test, where the trainer uses software to determine the turning point for you. That helps set up your trainer and ensures that you get the most out of your rides (even outside!). Here are some top workouts that you definitely benefit from:

1. Threshold intervals:
   • Description: Alternate between high intensity for 3 to 5 minutes just above your threshold, followed by a short recovery (about 1 to 2 minutes). You do four to six repetitions of this.
   • Warm-up: Start with 10-15 minutes of gentle cycling to warm up your muscles.
   • Finishing the ride: It is important to also do a cool-down. Do this by cycling calmly for 10 minutes to gradually lower your heart rate.
2. Sweet Spot Training:
   • Description: This training allows you to cycle at just below your anaerobic threshold for 20 to 40 minutes. Repeat this 2 to 3 times with short 5-minute breaks. You will find that it becomes easier and easier to maintain this level of effort. A sign that you are improving your fitness
   • Warm-up: Start with 15 minutes of gentle cycling and, from time to time, a sprint to warm up and increase the intensity.
   • Finishing the ride: Finish off with 10 minutes of gentle cycling.
3. VO2 Max Intervals:
   • Description: VO2 max intervals are really tough, but they have a very good result. Perform 5 to 6 repetitions of short, intense efforts of 1 to 2 minutes, followed by 2 minutes of rest breaks. Many software programs such as Zwift and Rouvy have already programmed this training.
   • Warm up: Start with 10-15 minutes of gentle cycling, including a few short sprints.
   • End the ride with 10 minutes of gentle cycling.
4. Intensive training:
   • Description: This is a stand-up washing machine, long program. Grab your laptop with your favorite Netflix or HBO series and get paddling away. In zone 1 or zone 2 of your heart rate zones, go for it. Do this at a steady pace for 1 to 2 hours. The goal is to improve your endurance. Be sure to get off the saddle every now and then, because you’ll get pain in your butt. Guaranteed.
   • Warm-up: Even a quiet workout requires a warm-up. Start with 10 minutes of gentle cycling.
   • Finishing the ride: Finish with 10-15 minutes of gentle cycling.
5. Tabata Intervals:
   • Description: This is also such a killer workout. You do 8 repetitions at almost maximum level for a duration of 20 seconds, followed by 10 seconds of rest. If you have done this 8 times, you are done. 4 minutes! That’s your workout, but then you are really working on your power.
   • Warm-up: Start with 10-15 minutes of gentle cycling and a few short sprints.
   • End the ride with 10 minutes of gentle cycling.
6. Hill representatives:
   • Description: This is a well-known cycling workout. Repeating the climbs or simulating those repetitions will help you ride better uphill. You do 6 to 8 repetitions with increasing resistance and, not least, maintain a LOW (i.e., below 70 RPM) cadence for 3 to 5 minutes. Take recovery breaks between each repetition with 2 to 3 minutes of slow pedaling.
   • Warm up: Start with 10-15 minutes of gentle cycling.
   • Finishing the ride: Finish off with 10 minutes of gentle cycling.
7. Over-Under Intervals:
   • Description: Here again, you will work on increasing your threshold and training your body to properly process lactate. You can best do two 10-minute intervals, with 4 minutes below your lactate threshold, then 1 minute above and then 4 minutes below, 1 minute above. Take 5 minutes of rest between the intervals (slowly pedaling). If this becomes easy, you can increase the number of 10-minute intervals to, for example, 4x.
   • Warm-up: Start with 15 minutes of moderate cycling and gradually increase the intensity.
   • End the ride with 10 minutes of gentle cycling.

Which software can I use?

It should be clear that if you’re going to train indoors in preparation for your outdoor season or your cycling adventure, good software is essential. Fortunately, in recent years there have been several options available for training. The most important one has even become a verb: ‘Zwiften’. We’ll describe some platforms you can use here.

1. ZWIFTThe benchmark when it comes to indoor training. You cycle in all kinds of virtual worlds and you can do training, you can just ride around or participate in competitions. There are social rides, clubs, meetups and much more. This costs €14.99 per month, excluding all materials such as a trainer and ANT+ receiver
2. ROUVYThis Zwift challenger stands out primarily in the area of the virtual world. If you’re really looking to cycle on a real route, the software uses imagery from the real world. So if you’re training for say Mont Ventoux of Alpe d’Huzes, If that’s the case, this is the best option. For $14.99 per month you’re an individual member, for 19.99 with two people and for clubs it’s only $32.99 (!)
3. MyWhoosh: This is also a Zwift challenger, but it uses virtual worlds. They are also sponsors of the UCI indoor cycling world championship. This indoor cycling simulator is originally from the United Arab Emirates and therefore has a number of virtual worlds based on it, such as AlUla (in Saudi Arabia). Great advantage? The app is FREE!