Offering a convenient and efficient way to improve performance, indoor cycling has revolutionised the way in which cyclists train. Whether you are maintaining fitness, preparing for a race, or simply fitting exercise sessions into your busy lifestyle, it provides a fun yet beneficial way to stay healthy.

However, at Veloforte, we understand that to get the most out of every pedal stroke, it is not just about hopping on the bike and spinning away. To get the best gains from indoor training, this requires focus, structure and attention to key factors like nutrition, hydration, and intensity, with there being a number of ways to maximise your results and make your indoor cycling workouts more effective.

One thing that remains constant regarding indoor cycling is the fact that quality beats quantity every time. Unlike outdoor rides where you can coast down hills, freewheel, or ride easy sections of road, indoor training keeps you pedalling continuously. That means every minute on the bike counts, and for that reason, long, steady rises can be less efficient indoors.

As a consequence of this, the focus should instead be on targeted intensity. High-intensity sessions, such as sweet spot training and VO2, are incredibly effective for building power and endurance. These workouts deliver the maximum physical benefit in a short period of time, improving your ability to sustain harder efforts outdoors. It is all about training smarter, not longer; therefore, if you are following a plan, looking for sessions that include a mix of intensities can help you see bigger performance gains in less time.

Nutrition is often overlooked when it comes to indoor cycling sessions, but it can make or break your performance. Outdoor riding gives you micro-rests when decelerating or cornering, for example. However, indoor sessions demand constant effort, providing no break from the pedals and keeping you moving the entire time.

This constant workload obviously increases your carbohydrate usage, so fueling properly before, during and after your indoor cycling session is essential. For short rides, a small snack before training, such as an energy bar, is usually enough. However, for longer or high-intensity sessions, taking on carbohydrates mid-ride can keep your energy levels stable.

After a session has finished, refuelling with a mix of carbohydrates and protein can replenish your blood sugar stores and promote muscle repair. By incorporating supplements like protein bars or energy gels, proper nutrition helps maintain consistent efforts and prevents fatigue from setting in early as you cycle. 

Indoor cycling environments tend to be hot and humid, even when you think you are in a cool room, due to there being no natural cooling from the outdoor air. Without the wind resistance you would get outside, your body’s natural cooling system can struggle to keep up, and as a result of this, you may sweat a lot more with indoor training.

Few things impact your performance as much as hydration, and in a typical indoor cycling session, you could easily lose a litre of fluid along with essential electrolytes such as magnesium and potassium. If you fail to replace these, dehydration can set in quickly, leading to reduced power output, early fatigue, and even cramping or dizziness.

To stay hydrated, riders may consider starting sessions with water or a drink mixed with electrolyte powder to ensure they are well-fueled with fluids. This helps keep your body balanced and ready for performance by replenishing all the minerals lost through sweat. Even after your ride, continuing to rehydrate can help you recover more quickly and feel your best, especially after an intense workout.

Your environment can also significantly affect the enjoyment and productivity of your indoor cycling training. A poorly set-up place can make even a short workout feel like a drag, while a well-planned one can transform the experience entirely. A powerful fan is one of the most important training accessories you can buy, as it can help regulate your body temperature, reduce sweat loss, and make high-intensity workouts much more tolerable.

The mental demand indoor training can have is often something that is overlooked; therefore, considering motivation and entertainment during training is also key. A TV, tablet, or laptop can keep the experience engaging, with you even being able to set up a speaker and play your favourite music or motivational podcasts whilst you ride. In terms of lighting and ergonomics, these are other factors that matter. Positioning your bike securely on a mat and keeping your screen at eye level can help prevent strain. Keep your towels and water bottles within reach, and try to get as much natural light flowing into your room to keep you feeling motivated.