At a given resistance you have a variety of cadences available to you via the gears use them. A cadence sensor can help you keep track, but you can also use a simple tool already on your bike: the shifter. Newkirk says he often sees riders trying to muscle a harder gear on a trainer than they would outside. “But it’s still static resistance, which means you pretty much never coast.” That can lead to dead, tired legs. Stationary trainers have gotten much better at mimicking road feel, says Newkirk. Watch: The Right (and Easy) Way to Ride Rollers Even five minutes of moderate spinning to begin a trainer ride helps prime your body for a harder effort, and five minutes of cool down helps to slow functions like sweating, so you don’t soak your street clothes after changing. “Outside, you can enjoy what’s around you as you get the body moving, and at the end of the ride you know, ‘Hey, I’m close to my house, so I’ll just ride easy the rest of the way home,’” he says.
It’s a common mistake to just jump on and start riding hard, says Newkirk, who says that people tend to go full-bore to distract themselves, and miss the kind of visual cues that riding outside offers to help them ease into and out of a ride. And bring plenty of water, since even with a fan you’ll sweat as much or more than you do outside, especially in winter. If you haven’t eaten a meal within three or four hours of your ride, get yourself a snack about an hour before your workout. Even a few degrees’ change in saddle angle can be the difference between a comfortable ride and a painful one.įuel Up for Your Indoor Rides With These Tips But if not, make sure your setup is actually level by putting a stable support block-say, a large book or two-under the front wheel to get it to the same height as the rear. Some direct-drive and friction trainers come with front-wheel blocks (or, like Wahoo’s Kickr smart trainer, don’t need them). Follow the manufacturer’s instructions and make sure your bike is stable and set up correctly.īeyond getting those basics down, there are some additional setup measures that will improve your indoor cycling experience. Then there are friction trainers, where the bike mounts via the dropouts and the rear wheel sits against a small roller. There are rollers, which involve little setup-simply place the bike on top-but require good balance and more skill. There are direct-drive trainers, where the rear wheel is removed and the chain mounts onto the trainer’s cassette. How does a bike trainer work? Well, it depends on its type. You’re not setting up the bike trainer right
In addition to his traditional coaching, Newkirk worked at a cycling studio in Saint Louis and now runs FasCat’s popular indoor training series.
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Here are five ways people short-circuit their own trainer workouts and how to beat them, according to Isaiah Newkirk, an associate coach with Boulder’s FasCat Coaching. Few of us truly look forward to these rides, but they can be more comfortable, not to mention more effective, with a few strategic moves. Cold, darkness, and weather-or all three-can force many of us inside and onto stationary trainers to maintain some semblance of fitness over the winter months.
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