The only free app out there these days is the Kurt Kinetic Fit app (Android & iOS) which has a decent selection of basic workouts. Sufferfest is also a great option, but it is oriented a little more to serious cyclists and is harder training overall with longer and more frequent workouts in each training plan. Right now, for most people, I’d say the best structured training programs are Zwift or Trainer Road. There are a lot of programs available to help you train. You can also read about how Zwift completely changed Sandra's outlook on indoor training.
I highly recommend jumping right into structured training.
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Online software like Trainer Road or Zwift is easy to use, effective, and even fun. If or when you decide you want to see greater benefits with your training, then you want to look at an online training program with structured training. This is an easy and accessible place to start. Once you find a place to setup and add some equipment, you can start riding. You can spin while listening to music or watching Netflix at low intensity, or you can find spinning class videos, such as Spinervals, online or on YouTube and follow along. And you can ride slowly if you are recovering without worrying about falling over. Because the stand holds you and your bike upright, you can focus on spinning smoothly, your intensity, how high your heart rate is, and other training aspects during your indoor session. (I’ll talk about equipment and how much this costs later) A stationary trainer that holds or replaces your rear wheel provides the most flexibility in how you can train. You have to find a set up that is moderately enjoyable to ride indoors for 45-90 minutes at a time. Ideally you need to ride 3 times a week to maintain and build, which is where an indoor trainer at your home comes in handy. You could go to spin classes once a week, which is social, gets you on the bike and will help you learn some technique, but once a week is not enough training to make much difference to your body. If you are brand new to indoor training and want to learn some fundamentals, you could go to a spin class put on by your local bike store. So, even if you once tried indoor training and hated it, now is a good time to take another look.Īny time you spin in the off season is good time. It has been a game changer for many people. Zwift is a virtual environment with hundreds of thousands of other virtual riders and many courses and road loops. There is a wide variety of software available and some of it is amazing! Real coaches have planned it all and almost anyone can follow it to success. But now we have smart trainers and virtual ride worlds and devices that measure and report power output rather than body strain as heart rate. Heart rate was the way to track and guide effort. Not that long ago, cycling training often consisted of long hours on a stationary bike or rollers at moderate levels of work. Whatever you’ve been up to, if you plan on being bike-fit for the start of the season, you should consider doing some indoor training to get ready. And it's much easier to squeeze in a 1 hour ride every second or third evening in your basement. But for most people to maintain and improve cardiovascular and muscular strength, riding on the trainer with a plan will yield better and faster results. Some of us ride all winter on fatbikes which is also a great way to log hours riding and maintain different elements of your riding skills. Riding indoors is efficient, easy, and can provide a lot of benefits depending on how you approach it. And while there are great benefits to cross-training and doing other winter specific activities, your cycling specific physiological skills are not necessarily being maintained. You may have also gained some mass over the past few months. But you already knew that because your first rides often feel really hard and strenuous. (You can check out this W/KG article if you want to learn more).
Muscular detraining happens in as little as 2 weeks, meaning that often what you gained over months of riding in the summer is essentially lost, and you’re back to almost square one when you start your next riding season. Without getting technical, bike fitness is not maintained when you are not riding. Any riding in the off-season is good for you, but when you reduce your activity, your cardiovascular and metabolic systems both relax, often significantly. That gives about 12 weeks of pre-season training starting now.
It is now the second last week in January.Īccording to my Strava data, last season I did my first gravel ride on April 8 th, and my first MTB ride on April 21 st.
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