Prep Your Ride for Indoor Training

Until restrictions are lifted to ride in person at TTrain Cycling studio, we are going to have to train together virtually. Thankfully TTrain has classes just about daily including VO2 Max Fridays and longer weekend rides. However, this means we want to make sure your home setup is optimized for the most effective training possible. Here are some guidelines to think about.

If you’ve been riding with power outside, it’s not uncommon to notice a variation in power from inside to out particularly if you’re moving from one bike to another. For example, if you spent most of the summer riding your road bike outside but keep your TT bike on the trainer, you will need to get reacquainted with this position.

The power meter on your bike may read differently than the one on your smart trainer. Seeing those discrepancies, even if you know they exist, can be very distracting and impact your performance. Ideally you can replicate (on your trainer) a bench mark set you’ve performed outside to get a precise picture of any discrepancy and use that information to guide relative equivalencies moving forward.


  1. Be sure to set up your space with a fan.


  1. If your trainer has a flywheel you will want a trainer tire (they are more durable, help reduce the risk of flatting, and are generally quieter).


  1. Mindful posture and position: Always try to maintain a relaxed yet activated upper body on the bike, including keeping your shoulders low (away from your ears), a slight bend in your elbows, a firm but not white-knuckled grip on the handlebars, an actively engaged core, and a stable position on the saddle.


  1. If you are riding a TT bike spending time in the aero position (while working hard) is crucial for training your body to race like that. However, riding with your hands on the hoods sometimes (NOT your elbow pads!) is also important as getting used to both positions more accurately replicates outdoor scenarios.


  1. Polish your pedal stroke: Riding inside is the perfect opportunity to iron out your pedal stroke so it is smooth and fluid. Avoid dropping your heel or pointing your toes. With the power pouring through the ball of your foot, engage your hamstrings on the upswing and push down through your quads without bouncing on the saddle or moving from side to side. If you feel awkward after a few weeks inside it might be worth getting a new bike fit to make sure your set up is the best it can be.

Have fun and be sure to stand out of the saddle every once in a while, to stretch out those hip flexors!

Ride strong and check out our TTrain Virtual schedule here.