Do you know those mornings when you don’t feel like exercising?
You check behind the door, you look at last night’s pizza box, you look in the glove compartment where you keep your snacks hidden, but you just can’t find the motivation to do anything.
It’s a sinking feeling.
Luckily, you can pinpoint that motivation geographically and boost it with indoor cycling training.
Whether you’re new to working out or a seasoned road cyclist, indoor cycling workouts can help you push yourself to new limits and increase your endurance in a low-impact way.
Here’s a guide for beginners.
What is indoor cycling?
Simply put, indoor cycling includes hooking up your bike to a stationary trainer in your living room, riding a stationary bike at the gym, doing a cycling class in a studio, or taking a virtual class at home on a trainer or stationary bike.
What you can expect with either method is a lot of sweat and fitness that comes with almost any cycling workout.
Physiological changes can also be expected.
A meta-study of 300 research papers concluded that indoor cycling may improve aerobic capacity, body composition, and cardiovascular health.
How is it different from riding outside?
Former pro cyclist Peter Stetina says, “I think the biggest advantage is quality over quantity. You’re not stopping at traffic lights or coasting through corners; you’re literally pedaling the whole time.”
Therefore, indoor cycling is perfect for training during the day or before work.
Its benefits include safe and convenient workouts that allow you to efficiently reach your fitness goals, no matter how crazy your schedule is.
Stetina points out the benefits of adjusting your indoor cycling schedule “if your job requires you to exercise later in the day.”
(Is hearing a knock on the door a motive?)
Additionally, retired professional cyclist and 10-time national champion Rahsaan Bahati sums up the key benefit: safety.
“Riding indoors allows you to build up strength and personal knowledge that allows your skill set to respond before you’re ready for the real world outdoors,” he says.
If that’s not enough, Bahati has the best word for it. “Indoor cycling allows you to save time and get the training and exercise you need from the comfort of your home.”
What are the other differences between riding indoors and on the road? Eliminate the danger and discomfort caused by bad weather.
There are many options for indoor cycling that can help you stay healthy.
First, decide whether you want to train at home, at the gym, alone or in a group. Each has advantages and disadvantages, so find the one that suits you.
Some people find home soothing, while more extroverts may prefer a gym or cycling studio.
Before you get serious, sign up for a gym trial period or borrow a friend’s indoor trainer.
What can I expect from an indoor cycling class?
“Indoor cycling classes offer coaching, camaraderie, competition, and fun,” says Christy Fox, a Los Angeles-based personal trainer, Ironman competitor, and former competitive figure skater. “And I got pretty bad burns.”
Online group cycling via apps or streaming services can provide even more motivation, while solo training may appeal to “self-paced” types.
Ultimately, says Fox, “the key is consistency. Start small and build slowly. If you suddenly do a two-hour session, it can be too much. Make it a journey, not a goal.”
Can I do it every day?
“Yes, but always listen to your body. Injuries, work, fatigue, and stress can always justify taking time off,” says Fox.
Next, Fox suggests creating a realistic plan that fits your schedule.
“Indoor cycling allows you to structure your activities around your calendar, something you can’t do with surfing or ice skating. Is prime time 5 a.m.? 10 p.m.? Let your schedule be your guide,” she added.
Many people turn to indoors for weight loss.
“While this can be a powerful tool, the foundation of weight loss is nutrition,” says Fox. “There’s no doubt that indoor cycling burns calories.”
Once you discover the workout flexibility and fitness that comes from cycling indoors for a few weeks, you’ll never have to look for that long-lost motivation again.
You’re probably looking for cycling shorts.
