I used to hate indoor training - Here's how to make it genuinely fun

So, the nights are beginning to draw in and the weather is becoming increasingly unpredictable. Here in the UK, we’re just a month away from the clocks going back as we settle into the colder months. For many, this also means a change in riding routine - summer evening blasts replaced by turbo training sessions, night rides, or sometimes simply less time on the bike altogether.

But it’s not all doom and gloom. Over the past decade, technology has totally transformed the way we ride our bikes indoors. What was once a noisy, tyre-shredding, sweat-drenched slog in a cold, dark garage can now be a genuinely enjoyable experience. Whether it’s a social spin with friends, structured training that keeps you motivated, or even a virtual ride along familiar local lanes, the options are far more engaging than ever before - albeit in a virtual world, of course.

I’ll admit, I used to absolutely loathe indoor training - it was the bane of my riding life, especially when I was training full-time. But things have changed, and I’ve become something of a turbo trainer convert. So, I thought I’d share my starter guide to making indoor training enjoyable - really!

The setup

Invest in a smart trainer

The days of turbo trainer–specific tyres and wobbly wheel-on trainers are almost extinct, and for that I’m thankful. Technology has moved on, and now we have smart trainers. These are generally direct drive in nature - meaning you remove your rear wheel - and can communicate with other smart devices such as your laptop, phone, or bike computer, increasing the level of interaction you can have while training indoors.

Better still, in the last few years, they’ve become genuinely affordable. Of course, the very best smart trainers still cost a pretty penny, but options such as the Van Rysel D100 offer a direct drive experience and an integrated power meter for around £250. If you’re in the market for a new trainer, make sure you consider your riding goals too. Power meters are extremely helpful for apps like MyWhoosh, Zwift and others, but they’re not essential for everyone as you can still use these apps with speed and cadence sensors with slightly reduced functionality. If you already have a power meter, there’s a good chance that it will be compatible with these apps too.

Bike fit - mistakes will be found out!

It may sound condescendingly simple, but making sure your bike fit is correct is absolutely essential for a comfortable indoor experience. Outdoors, changing gradients, surfaces and corners allow us to reposition frequently and move around. That’s far less natural on a turbo trainer. Turbo training’s static nature means that any niggles will soon be exposed, so make sure you’re comfortable before the indoor season begins.

Get a fan - you won’t regret it

If there’s one must-have accessory for indoor training, it’s a decent fan. Riding indoors generates a surprising amount of heat because, unlike outside, there’s no natural airflow to cool you down. Without a fan, sessions quickly become uncomfortable, your heart rate drifts higher than it should, and the workout feels harder than necessary.

A strong fan not only keeps you cooler and more comfortable, but also helps regulate your effort so you can train more effectively. Ideally, go for something powerful and position it directly in front of you. It may not sound glamorous, but investing in a good fan is one of the simplest upgrades that can transform your indoor riding experience. Some of the top options on the market, such as those from Wahoo, are ‘smart’ - adjusting airflow according to your in-app riding speed. That’s great, but a solid desk fan will do the job just fine too.

Protect your bike

For many years I worked in a bike shop, and because most of our customers were fairly serious riders, many clocked up decent ‘miles’ on their bikes during the winter months on the turbo. I saw first-hand, on several occasions, people who risked serious injury when returning those bikes to the road in spring.

How, you ask?

It turns out that sweat doesn’t mix all too well with aluminium. Chlorides and organic acids in our sweat can corrode alloy handlebars, weakening them - and that’s obviously unsafe. In the shop I worked at, I twice saw handlebars with 5p-sized holes caused by corrosion. Thankfully, the fix is incredibly simple - just get a towel. You can use it to mop your brow, and it’ll protect your bike too.

Make sure everything is in range

This wasn’t much of an issue in years gone by, but nowadays training apps like MyWhoosh and Zwift often require some level of control from a keyboard or other device. Without planning, this can lead to awkward leaning over your bars towards a far-off table, or even having to dismount altogether just to change a setting.

With a bit of forethought, it’s easily avoided. Simply ensure you have a table nearby from which you can access everything you need. It doesn’t have to be fancy - yes, there are stands designed to sit over your handlebars, but really anything will do, as long as it’s within reach from the saddle.

Make space - if you can!

This point won’t be possible for everyone, myself included as I currently live in a van… But if you can, it’s well worth creating a semi-dedicated space for your indoor training setup. Humans, whether we like it or not, are lazy creatures, so anything you can do to make training easier will make you more likely to stick to your plan and achieve your goals.

The approach

Get the most out of your data (connections and more)

Swimming in a pool of post-ride data isn’t everyone’s idea of fun, but it’s worth knowing what your tech can unlock for your indoor riding, even if you don’t want to track every heartbeat and pedal stroke.

The main thing to note is compatibility. These days, almost everything works via Bluetooth, so you shouldn’t run into too many issues, but it’s worth checking your kit before you start. Some power meters and smart trainers still communicate via ANT+, which may require a dongle for your laptop or other device.

Once set up, you can use things like power and heart rate zones to complete structured workouts on most smart training apps, and they work as both a good motivator and monitor for keeping your training in check.

Indoor training platforms and what they offer

Another increasingly important consideration is which indoor training platform to use. Zwift’s monopoly on the market is nowhere near what it once was, and there are now plenty of options.

MyWhoosh, for example, is another platform, and this year it hosted online races with a prize pool of over $1,000,000. Each platform offers something different, so look carefully at your goals before deciding.

Goal setting and routine

In my more sedate, post full-time riding life, I’ve largely moved away from structured training and it’s something I have really enjoyed. Following a strict regime might be great for training gains, but it’s certainly not the only option. What is important though, regardless of how you want to set your training, is goal setting.

No, you don’t need to punish yourself with hard intervals four times a week. In fact, I’d argue that more than three hard sessions a week is too much training load for most people around a full-time job. But it helps to have a goal in mind - whether that’s a distance or time-based target, or perhaps a race each month to keep you on track. Another really good way to structure your training is by aiming for a certain amount of time in each training zone per week. For example, even if you have four hours a week of turbo training time, half of this should be in Z2, and no more than 1 hour of it should be in Z4 and above - unless you know you are happy with a higher training load.

If you’re not confident in creating your own schedule, apps like MyWhoosh and others offer a host of ready-made plans which provide a solid base for your training. Remember - it’s only October, and the biggest gains will happen by making sure you are still training in February!

Add a little competition

Indoor racing can be a great motivator, especially with the help of a little competition. Platforms such as Zwift and MyWhoosh offer competitive events of all levels, from short, crit-style races to longer endurance efforts. Adding the occasional race into your schedule can give you both focus and fun. Even if racing isn’t your thing, social rides with friends online can help emulate that town-sign sprint feel in the depths of winter.

Shorter, random tips

You are at home - put ice in your bottles

As mentioned earlier, indoor riding gets very hot thanks to the lack of airflow. Since you’re at home, you might as well make use of the freezer. Add ice to your bottles and enjoy a properly chilled drink - you won’t regret it.

Get the recovery ready before you ride

Indoor training sessions often happen after work or in the evening. Something that can greatly improve both your training and recovery is prepping your post-ride scran in advance.

Whether that’s a protein shake ready to go or a meal in the oven cooking slowly while you ride, getting nutrients within 30 minutes of finishing not only boosts your training benefits but also gives you something to look forward to while you’re getting your sweat on.

Keep a rag on hand for your oily chain

Finally, it pays to keep a good old-fashioned oily rag nearby. Most people will need to put their bike on and off the trainer, which, with a direct drive setup means removing the rear wheel and looping the chain around the trainer. Giving your chain a quick wipe with the rag beforehand will keep your housemates happy - and your hands and bar tape cleaner, too.