The Great Indoors: Surviving the Off-Season

If, like me, you live somewhere the weather is less than hospitable for a good chunk of the year, you’ve probably spent some time training indoors. Whether to avoid freezing to death, wildfire smoke, or being blown clean off the road, sometimes staying inside is the only sensible option. I’m not going to lie and say it’s fantastic, but with the proper setup and strategies to combat boredom, indoor training can be a secret weapon to increase your fitness in the off-season. After many years – and even more miles – on the trainer, I have some advice to help you make the most of it. 

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You Have to Start Somewhere

Like most things, you can make your indoor setup as basic or premium as you want (and can afford). When I decided to enter the world of indoor training, I didn’t have the means, experience, or space for anything fancy. The most logical place to set up my trainer was the basement, so with the help of a two-by-four and several old magazines, I leveled my second-hand mag trainer on my less-than-level basement floor and taped my workout to a nearby telepost. Seeing the alarming amount of sweat I produced on my first workout, I realized the absolute necessity of having a good fan. Maybe two. It’s a small investment that pays off in personal comfort and less time spent mopping. What you do NOT need is a helmet, which I only mention because of how many times I’ve been asked.

The Numbers Game: From Feel to Feedback

Believe it or not, you can actually exercise without any tech. In the beginning, I did my prescribed workouts based on rate of perceived exertion (RPE), which, while subjective, was enough to make my efforts both challenging and engaging. Eventually, adding a basic heart rate monitor upped my game and offered unbiased feedback, free of self-pity or a downright lack of motivation. For this training method, it’s essential to know your zones, which is best determined by the ever-unpleasant FTP test. It might be the longest twenty minutes of your life, but the payoff is knowing you’re always working in the correct zone. Regular FTP tests also help you gauge your progress – remember, it doesn’t get easier, you just get faster!

Get Smart: The Virtual Revolution

The advent of the smart trainer was a game-changer for indoor training. Suddenly, workouts could be synced and recorded, power tracked, and every other measure of your effort analyzed to the second decimal point. For the numbers nerds, this is the greatest thing to happen to cycling since the invention of the wheel. For others, it is a slow spiral into a joyless pit of despair. Both can be true. On one hand, unlike sandbaggers and weight-dopers, numbers do not lie. Sure, riding can start to resemble math class, but having targets and data to track your progress can be both humbling and motivating. At the end of the day, you can be as high- or low-tech as you like – if you just want to unplug and rock out to some Led Zeppelin while you spin, go for it.

Stay Connected

Although indoor training can be blissfully solitary, if you crave the company of others, online platforms like Zwift, Rouvy, TrainerRoad, and TrainingPeaks offer group rides and races that let you compete and connect with fellow riders around the world. So in the privacy of your own home, you can easily experience the thrill of a thorough thrashing from a 17-year-old kid in Dublin, or a 67-year-old woman from Boca Raton. Even Peloton offers community workouts led by energetic, cheery instructors. Many of these virtual platforms also set up group Discord channels, so you can encourage each other, chat, or just listen to each other breathe hard. 

Mix It Up

The secret to keeping anything interesting and compelling is variety. The biggest complaint people have about riding the trainer is the mind-numbing boredom. Keep a bucket close, my friend, because if you plan a threshold test, HIIT workout, or virtual race, I will personally guarantee you will be anything but bored. Plus, punchy intervals are often safer and more effective when done inside. Of course, not every workout needs to be extremely hard. A moderately long endurance ride with an audiobook or documentary can be a great way to get stronger and smarter at the same time. Or go ahead and binge Gilmore Girls, I won’t tell.

Get Outside

Assuming it’s safe to do so, do your body and your mind a favor and get outside. Even if you’re not lucky enough to have the Swiss Alps or the Pacific Ocean in your backyard, there’s always something to do. Hike, ski, surf, walk the dog – whatever gets you out the door for some fresh air and vitamin D. The trainer isn’t going anywhere.

While indoor training is an excellent way to stay in shape and maybe even improve fitness in the off-season, it doesn’t have to be just a means to an end. With the proper setup, mindset, and training plan, you can truly enjoy your time in the pain cave – safe from whatever life and nature throw at you. Just don’t forget your fan.