We can all agree that cycling outdoors is amazing, however, it’s not always possible to ride outdoors especially with the pandemic ongoing. But that should not stop us from cycling, many cyclists now have eventually transitioned to cycling indoors and you should too!
There are many benefits to considering indoor cycling as it’s more convenient and safer, it’s low-compact compared to riding outdoors. While riding at your own comfort of home, you can still do targeted cycling workouts to improve your stamina, speed, and cardiovascular fitness.
Indoor cycling is a great choice for a cardio workout, and if you are new to the cycling world, you may be faced with an array of pricey equipment and accessories to invest in, but it’s still possible to get an indoor cycling setup without breaking your bank.
Thus, here’s a guide to get you started with indoor cycling during the pandemic.
1. Find A Space
Firstly, if you live in an apartment or a condominium, the best way to get your session in is to cycle around your indoor car park. Go for laps or time. If you don’t have that advantage, all you actually need is a sheltered or indoor area where you can set up your bike, trainer, and a table or shelf in front.
Keep in mind that the equipment can be heavy and you are likely to sweat during your rides, hence, put down a mat first to protect the flooring for easier cleaning afterward.
Besides that, you may need to consider a quieter or soundproof space for your workouts, as the machines can be noisy and you’ll be standing up and powering along on it while training.
2.Choose A Type of Trainer
There are a few different types of indoor trainers you can choose from, such as rollers, a turbo trainer, or a static indoor bike.
- Turbo trainers: Turbo trainers are the most common indoor trainer among cyclists. It’s attached to your bike with a skewer through the rear axle and the rear wheel, then it helps to spin when you start to pedal.
- Rollers: Rollers are essentially three parallel cylindrical drums mounted to a rigid frame, rather than attach your bike to them, you pedal and balance your bike atop the roller drums. They provide a realistic ride feel and it is easy to pack away and set up especially if you’re short on space at home.
- Indoor bike: An indoor bike is probably a more expensive option, as it’s designed solely for indoor cycle training. They aren’t your regular gym or spin-class bikes, they offer the ability to monitor your power output, measure pedal stroke, cadence, and heart rate throughout your ride.
Image via : CNET
3.Find A Workout
Once you’re all set up, you can hop on and spin away at the comfort of your own home while listening to your favorite music or watching a TV show. To get a more productive and targeted workout, find an indoor cycling program to follow.
There are many virtual cycling apps available online which can help you to stay active and keep you motivated during the lockdown.
Image via : popsugar
4.Create A Plan To Train
Lastly, you’ll need to plan which time of day you are going to work out. To stay motivated and accountable, create a set of routines to follow throughout the week or month. Then, aim to work out at least 30-40 minutes three to four times a week.
Most importantly, is to pace yourself and listen to your body to not overtrain. It could still be risky to overtrain, even if you’re riding indoors.
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