When you can’t find motivation for exercise, do you know those mornings?
Check the back of the door and take a look at the pizza boxes from last night, or glove boxes that store their snack stashes.
It’s a sinking feeling.
The good news is that you can geolocate that motivation and recharge it with indoor cycling training.
Whether you’re a workout or a veteran road cyclist, indoor cycling training can help you lead to new limitations and build endurance in a less impactful way.
This is a beginner’s guide.
What is indoor cycling?
Simply put, indoor cycling involves connecting your bike to a stationary trainer in the living room, riding a stationary bike in the gym, taking cycling classes in the studio, or taking virtual classes at home.
One thing you can expect regardless of this method is the bucket of sweat and the fitness that actually comes with any cycling training.
You can also expect positive physiological changes.
Metastasis in one of 300 research papers concluded that indoor cycling could improve aerobic capacity, body composition and cardiovascular health.
How is it different from riding outside?
According to former professional cyclist Peter Stetina, “I think the biggest advantage is better than quantity. It doesn’t stop the light or run the coast through corners.
This makes indoor cycling perfect for noon or pre-work training.
The benefits include safe and convenient workouts that allow you to efficiently hit your fitness goals, no matter how crazy your schedule is.
Stetina points to the benefits of indoor cycling scheduling “if your work requires you to exercise after daytime.”
(Are you motivated to hear us knock on the door?)
And it summarises the important advantage of a retired professional cyclist and 10-time US national champion Rahsaan Bahati.
“Riding indoors helps you build strength and personal knowledge of what your skill set can handle before you stand outside in the real world,” he says.
If that’s not enough, Bahati throws this cherry on top. “Indoor cycling saves time, but you can get the training and exercise you want with the comfort of your home.”
What’s the other difference between riding indoors and on the road? Eliminate the dangers and discomfort of bad weather.
Indoor cycling has many options that will help you get healthy.
First, decide whether you want to train at home, in the gym, in the solo or in the group. Each has its own positives and negatives, so find the one that suits you.
More extroverts may prefer gyms or cycling studios, but others find a home calm.
Before committing, sign up for a probationary period at the gym or borrow an indoor trainer from a friend.
What can you expect from an indoor cycling class?
“The indoor cycling class offers coaching, friendship, some competition and something fun,” says Christy Fox, a Los Angeles-based personal trainer, Iron Man competitor and former competitive figure skater. “And a lot of burns.”
Online group cycling via apps or streaming services can provide even greater motivation, but solo training can appeal to the “my pace” type.
Ultimately, Fox said: “The key is consistency. Start small and build slowly. If you’re having a two-hour session from the gun, you might be overdoing it. Make it a journey, not a target.”
Can I do it every day?
“Yes,” Fox says.
Next, Fox suggests building a realistic plan that suits your schedule.
“Indoor cycling allows you to shape your activities into your calendar. Surfing, for example, ice skating, can’t do it. Is it prime time at 5am? 10pm? Let’s guide your schedule,” she adds.
Many people turn to indoors to lose weight.
“It can be a powerful tool, but nutrition is the cornerstone of all weight loss,” says Fox. “Indoor cycling burns calories, there’s no doubt.”
When you discover the flexibility and fitness of your workouts that come with weeks of cycling indoors, you are not looking for lost motivations for a long time.
I’m looking for cycling shorts!
