A Beginner’s Guide to Indoor Training
So you’re thinking about getting an indoor trainer. But where to begin? Here’s everything you need to know about riding and training indoors!
First things first: Why would I want to ride indoors?
While there is no such thing as bad weather, just bad gear, we all have our own breaking point. (Also, riding in the rain is objectively bad.) An indoor trainer can help you keep riding when you can’t—or don’t feel like—going outside. Trainers can also make it easier to do power- and cadence-based workouts when you don’t have to worry about obstacles, pedestrians, and traffic. You’ll also cut out inefficient “junk miles”: the miles you spend coasting (e.g., not pedaling) or arriving at your workout area.
Our team loves to do Zwiftie meetups when the weather’s not great! It’s also been fun in the pandemic to ride together virtually with guest riders for our Zwift ‘n Zoom series 🥰
Choosing a Trainer 101:
OK, so you’re sold on getting a trainer. Awesome! That’s only the beginning. Obviously, budget may be a factor in what you buy. Let’s explore what you get at each level.
“Dumb” Trainer
No, you’re not dumb for using one—this just means the trainer itself has no power/electrical component.
Pros:
This is a significantly cheaper option; if you take the $$$ saved vs. smart trainer, you may be able to buy a power meter (which will give you power readings both on the trainer and outdoors!!!)
It’s more transportable, lighter, and doesn't need to be plugged in, so it can be brought to races to warm up, or easily travel with you.
Cons:
(If no power meter) there’s no power reading—which may not even be important to you!
If you want to get on Zwift you will want to get a speed sensor. Structured workouts (i.e. Zone 1/2/3/4 etc.) will have to be based on perceived effort or heart rate.
(If have power meter) You’ll have to focus on switching gears and maintaining your power (vs. using ERG mode).
You won’t feel resistance when your virtual course adjusts the steepness grade.
Wheel-on models wear down your rear tire; get a trainer tire to avoid weird black tire dust in your apartment.
Can be NOISY!
“Smart” Trainer
A smart trainer is powered-on. It’s optimized for connecting with virtual platforms like Zwift and TrainerRoad.
Pros:
(If no power meter) You get a power reading! And you get a power reading!
Use ERG mode (meaning you don't have to manually select gears for structured workouts; keeps your power steady automatically by adjusting trainer resistance).
Automatically adjusts resistance to reflect Zwift course steepness if you are doing a free ride (i.e. no structured workout selected; Wahoo even sells a climbing-simulator to make grades more realistic.)
If you have a wheel-off model, there’s no rear tire wear.
Cons:
Smart trainers are expensive.
(If no power meter) You can't use power readings from indoor training to guide pacing outdoors; the trainer accuracy may have a greater discrepancy than an actual power meter, depending on the level you buy.
Less transportable, they’re heavy as heck, and they need to be plugged into an outlet.
The wheel-on model (Wahoo KICKR Snap) can wear down on one gear (don't need to shift gears in ERG mode) and rear tire; you may want to switch out wheels or tires when riding indoors vs. outdoors.
Can also be NOISY… unless yours is top-of-the-line. Sorry neighbors!
Top Trainer Brands:
The most popular smart trainer models are from TacX and Wahoo, and Saris is another option for advanced tech. Kurt Kinetic has smart and dumb options. There are tons of affordable dumb trainer options on Amazon (or, even better, at your local bike shop!)... just check the reviews and ask for an opinion, and you’re golden.
A Note on Rollers:
You could also look for a set of rollers. (Coach Tara uses rollers!) Trainers are more beginner-friendly because they don’t require you to learn to balance on the rollers, but rollers can be more affordable than a high-end trainer, and require you to be more focused and work on your bike handling and pedal stroke (that’s a good thing!). Rollers will also give you better “road feel”, because your bike isn’t locked in: your bike will move underneath you just like it does outside. Rollers are typically lighter and easier to store. You can still connect your “dumb” rollers to Zwift or other training platforms with a power meter. Or, check this article for what smart rollers are compatible with Zwift.
How to Make an Indoor Ride Fun:
Once you have a trainer, the fun is just beginning.
Get on Zwift! While totally optional as a member of our team, a Zwift membership opens up a world of possibilities for social online riding. Zwift is a gamification platform that makes riding indoors fun. When the weather’s bad, we do our team sessions on Zwift and chat on Discord. Zwift also has virtual racing and non-team group rides that are worth exploring. (Plus, the more you ride, the more fun gear you can buy—which is unfortunately not how it works IRL!) ZwiftInsider tells you everything you need to know about mastering the game and leveling up on Zwift.
Honorable mention: TrainerRoad. TrainerRoad has a stacked library of power-based workouts, and you can create your own custom workouts. It’s a little more hardcore than Zwift, but still fun in its own right. We have plenty of riders who use TrainerRoad and join our virtual rides without Zwift by jumping on the Discord channel.
If you’re not following a specific training plan or working with a coach, you may want to explore other apps out there, like Rouvy, RGT Cycling, or The Sufferfest.
Don’t forget the extras. Here are some things that make your indoor riding experience better.
A good fan. Seriously. Try riding without a fan and you will curse the day you were born. Doesn’t have to be anything fancy, but make sure to point it at your face while riding for optimal comfort. We like this one by Lasko!
A towel (or several). Even if you think you don’t sweat that much, you will. See above fan comment. Drape it over your handlebars/top tube to protect your lovely bike from sweat corrosion!
Chamois Cream. (“shammy” cream!) Riding indoors can cause greater chafing. We’re seated for longer, we’re less likely to cool off, and we’re more likely to sweat, which combined makes chafing a common issue. Lather on some of our sponsor UNDRBUDR’s natural ingredient chamois cream to protect yourself! Interested in the science of chamois cream? Read this. UNDRBUDR’s formula is proven to reduce friction by 30%. Try it!
HYDRATION! You might want to have two or even three water bottles depending on how long you’re riding indoors (keep an extra nearby in case you drop one). Electrolytes/sugar/whatever you would use outdoors may also be an option depending on how hard you’re going and what you personally need to stay fueled. Hydration is more important than snacks! Our sponsors at BASE Performance recommend 2 scoops of BASE R.K.T. Fuel (sugar, sodium, and amino acids) hydration powder in a standard size bidon over one hour of riding.
Snacks—have some nearby for a longer indoor ride, even if it’s just a banana or gel. Again, fueling is just as important even if you’re inside. We recommend BASE bars (our favorite flavors: apple, cocoa, and cranberry lime!) - they have a three-for-two special right now!
(If you’re riding solo) Good tunes, courtesy of our Ostroy Team Workout Playlist. Or a movie!
You didn’t hear this from us, but taking conference calls on the trainer is a fun and productive way to kill time 😉
SOS Technical Difficulties:
We feel you… this technology sh*t is hard to understand. Unfortunately, we aren’t Zwift or Wahoo. Fortunately, both Zwift and Wahoo have great user support centers and tutorials.
Bike Radar also has a good guide to all things Zwift to help you get moving and grooving.
Kirby Kelly (she/her) & Jessica Guo (she/her)