Indoor training for cyclists

In recent years, watt-based training has become more and more accessible. Whether you're a professional or an amateur athlete, more and more people want to structure their training and look at their data and values to improve their performance. The best way to do this is to move your training indoors, where it's warm and dry. It's a great way to work on fitness and technique. In addition, one escapes various distractions such as traffic or slippery flooring and can fully focus on the current training goal. 

There are two different options for effective indoor training.

Roller trainer for at home 
The roller trainer is relatively uncomplicated. The training can be flexibly designed and scheduled. It gives you the opportunity to use your own bike with the usual sitting position. Smartphone, computer and / or various apps make the training with the roller trainer varied (more). Three variants/types are distinguished here: 

• Loose roller 
• Fixed roller (roller trainer) 
• Direct Drive Trainer or Smart Roller 

With the loose roller, the entire wheel is used without fixation. The roller trainer fixes the axle of the rear wheel firmly in a stable frame. The so slightly lifted rear wheel runs on a roller, the resistance at the rear wheel can be flexibly varied during the training. With a fixed roller, the entire wheel is stable. Loose rollers offer a very effective way to train fitness on the wheel as well as balance and wheel feel. The wheel is placed on the rollers without additional locking - front wheel and rear wheel rotate on the rollers. This creates a natural feeling of riding, while also training balance and control of the wheel. 

With the fixed roller, the rear wheel is fixed to the axle. A disadvantage could be the high noise level at higher speeds. 

With the Direct Drive Trainer, the rear wheel of the bike is completely removed and mounted & fixed to the roller trainer in the anchorage. The trainer is driven directly by its own chain. This means there is no wear on the tires and the rear wheel cannot slip under hard acceleration. No wear on the rear tire and no need for a roller specific rear wheel. These trainers are the most effective in terms of power transfer and control, because the finely adjustable resistance of the trainer is transferred to the drive of the wheel without losses. However, these capabilities can only be used on trainers with interactive resistance control. Because the bike is attached directly to the roller, a Direct Drive trainer is quiet. They are also technically very well equipped and can be connected to a tablet or PC throughout, making it even easier to participate in virtual training. There's even the option of competing online in real time against other riders or creating your own training profiles. 

In our blog post, we compared several roller trainers with each other. 

Limitless possibilities - why?
You can follow tracks all over the world or conquer famous mountain passes. Videos are played and give an impression of the environment you are riding in. This makes every session an entertaining experience and training at the same time, since the resistance is automatically adjusted to the course of the track, giving you a very realistic driving experience. In addition, you don't deviate from your set value and can perform your training sessions at the given power as prescribed. 

It is advisable to set up your own training corner with a good WLAN. Most programs are controlled online and need a strong signal to work properly (without complications). 

What to consider when buying? What is important? 
Before purchasing a roller trainer, it is advisable to consider the following aspects in advance: 

• Space? Do you have the possibility to leave the roller trainer set up or should it be folded away between two training sessions?
• Noise level? Some trainer models can get loud. Others are relatively quiet.
• Entertainment? Exercising on a roller trainer can soon become monotonous without entertainment. Today, there are workout DVDs or suitable apps that provide variety and more efficiency.

Costs
A smart trainer is still more expensive than the traditional roller trainer, and you should consider whether you use a roller enough to make it worth the investment. Even on the used market, smart trainers are not cheap.  Then there are the subscription costs that many platforms charge. 

Click here to go to the roller trainer selection.

Spinning class at the gym 
Spinning is easy on the joints and strengthens general endurance as well as leg muscles. Training in a group is fun and motivates you to work harder. In addition, there are clear instructions on how and when to increase the load.

For better power transfer, it is recommended to use special cycling shoes with click function when spinning, so that the feet are firmly connected to the pedals and thus an efficient, rounded step is possible. The firm connection allows not only pressure to be applied to the front pedal, but also to pull on the rear pedal, thus applying power evenly throughout the pedal rotation. Of course, normal sports shoes can also be used, since on the other side of the pedal hooks and straps are found. 
Furthermore, a pair of cycling shorts with seat padding is recommended, as this relieves the buttocks. For the upper body, functional clothing is a good choice. 

Costs
The costs are manageable and are only incurred for the respective unit. 

Of course, there are other ways to train in winter. Under winter training tips you will find information on how to improve your strength and endurance. The rowing machine is just one of several options. Rowing machines help you stay in training or get in shape. With every stroke, you work on your performance, training power and muscles - all from the comfort of your own home.