Indoor Bicycle Training

Several choices besides uncomfortable upright exercise cycles are available for indoor bicycle training.

Many cyclists train indoors to avoid inclement weather or monitor training results and power outputs closely. The advent of outdoor power monitoring equipment has led many cyclists outdoors more frequently, but unforeseen weather conditions are less easily avoided. Indoor cycling equipment can dominate even the largest of fitness spaces.

Indoor Cycling Machines

Traditional exercise bicycles are available in upright and recumbent positions as well as popular spinning bicycle designs. However, indoor cycle training is most beneficial for outdoor cycle riding and competition when cyclists ride their own bicycles. Cycling coach Kevin Mackinnon states in the website Racer Mate that every athlete he coaches is encouraged to ride at least once a week on a personal bicycle.

Endurance Training

Endurance training means logging several hours aboard a bicycle attached to a cycle trainer--a device designed to attach to the rear of a cycle and allow for stationary riding. Many trainers offer adjustable resistance levels for hill simulation. As front wheels are motionless when attached to a cycle trainer, indoor trainer cycling requires speed-measuring devices that mount to rear wheels.

Spinning Training

Spinning refers to cadence, the revolutions per minute a cyclist pedals. Comfortable cadence for most cyclists is 80 to 100 rpm. Many professional cyclists train at higher rpm on indoor cycling trainers to build muscle and a cardiovascular system that performs well at high cycling speeds for increased distances. Superior spinning propelled Lance Armstrong to several Tour de France wins. Spinning is practical on any indoor cycling equipment.

Balance Training

Many bicycle racers train for superior balance and improved handling skills aboard indoor cycling rollers. Rollers are an alternative to stationary trainers because they require balance, according to the website Cycling Performance Tips. Rollers are three tubes attached with a large rubber band. Two tubes support the rear wheel and turn as it turns. The third tube is attached to the forward-placed rear tube with the rubber band and spins, thus spinning the front wheel simultaneously.

Indoor Training Benefits

Endurance, spinning and balance training are three benefits gained with indoor bicycle training. Cyclists in areas receiving snow and rain can continue riding year-round with indoor bicycle training. Year-round exercise and training programs produce far better results than interrupted exercise cycles and work target muscle groups, unlike the exercise diversity some riders switching sports with the season experience. Several computer-monitored trainers exist for immediate and exact training data measurement as well.

References

• Racer Mate: Indoor Bicycle Training … the "Pros" Outweigh the "Cons!"
• Cycling Performance Tips: Stationary Cycling