Triathlon Bike Tips: Three Reasons to Train Indoors

I like training outside, especially on the bike. I like the scenery, I like the wind rushing against my face, and I like going fast. Although I enjoy the feeling of being outdoors, I have noticed my workouts are not nearly as effective as when I train indoors on a CompuTrainer, or a spin bike with a power meter. A one-hour ride indoors for me is comparable to two to three hours riding outside.

Training outside can be fun and there is definitely a need for it in any good training plan, but those that train exclusively outdoors are missing out on opportunities to increase their cycling performance. When you ride outside, there are many variables that can keep you from having an optimal workout. It is also very easy to not push yourself as hard as you should be for maximum performance gains. So what is so beneficial about indoor training anyway?

1. Controlled environment

Indoor training allows a rider to control their surroundings. No extreme temperatures, cars, wind, flat tires, and stoplights means you can get a great workout in, every time. It is also a lot safer.

You can buy, or create, workouts with sets and intervals that work on specific parts of your cycling repertoire, such as endurance, speed, or power. Since your environment is always the same, it is very easy to track your workouts week-to-week and see if you are getting better, and if so, in what areas. It is very difficult to do a structured workout outdoors with constantly changing terrain. Even comparing your times on the exact same bike route can be skewed by changes in weather, stoplight sequences, flats, wind etc. Just like track workouts for running, indoor cycling sessions are an important part of any athletes training plan.

2. Save time

Training indoors is more intense than riding outside since there are no distractions. It is just you and your bike, so you can really focus on your pedaling efficiency, power production (if you have a power meter), and exertion levels. Riding outdoors usually involves frequent stopping for lights, cars, and many will take it easy on the downhills. Indoor training eliminates this and ensures you get the best workout you can in the shortest time possible.

3. Get better, faster

 What would happen if every time a body builder went to the gym, he did not really have a plan besides knowing he would lift for about an hour? Would he get stronger and bigger over time? Of course. Could he get bigger and stronger in less time if he had more structure? Absolutely. Obviously the goal here is not to get bigger, but it is to get stronger, faster, and more efficient.

All the time I here people say, “I have to go ride fill in the blank miles today. ” Don’t get me wrong, you do need to make sure you get enough miles in to get your body used to the distance, but people rely on “the miles” too much. Just because someone goes out and rides 60 miles does not mean they got a great workout. It is very possible to have a five or ten mile workout that is much more intense and benefits the athlete more than a long and slow 60 miler. As with most things, quality is better than quantity.

Training indoors allows the athlete to have structure and really focus on what they want to accomplish. It may get a little boring, but there are ways around that. Crank up some music on your stereo or MP3 player. Dislike training alone? Take a spin class. If you hate staring at the wall, look into getting a CompuTrainer, or get some quality cycling DVDs that can guide you through a workout. Keep training only outdoors if you are just doing it for fun. If you really want to be a better cyclist, consider adding a healthy dose of indoor training to your training schedule. What better time to train indoors than the winter off-season?