"Junk miles are eliminated during indoor cycling. This way, you can save up to 25% of your training time. Important: Stay motivated and don't give up!"
What equipment do I need for my indoor cycling training?
Absolutely clear: One can spend a fortune on high-end equipment, smart high-end home trainers, or indoor cycling bikes.
"However, this is not necessary to start the training. As minimal equipment for effective indoor cycling training, you need:"
- your racing bike
- "A training roller (either rudimentary or smart entry-level such as Wahoo Kickr, Elite Direto XR, Tacx Flux S)"
- Drinking bottle
- Hand towel
- cycling shoes
- If needed, smartwatch or heart rate monitor
- Airy socks
- Baselayer
- Radhose
- Light jersey with full zipper for warming up
- "If you like, a fan for headwind. Tip: There are also smart fans that simulate headwind depending on your training route and speed, for example in ZWIFT or ROUVY. An example of this is the Wahoo Kickr Headwind."
TRIPLE2
How long do I need for a session of roller training?
The most important insight: One hour of intense indoor cycling training on the trainer is equivalent to about 1.5-2 hours of cycling training outdoors.
This shows that indoor cycling can be an effective and safe (due to low accident risk from slippery roads, darkness) addition, especially in bad weather, particularly with ice and snow. You save time and can achieve quick results with a cleverly structured training plan. Therefore, often just 1-1.5 hours of indoor cycling training on the roller is enough to achieve an effect.
Cyclists who already have a high performance level can repeat the units more often and combine them with strength training.
TRIPLE2
Why is indoor cycling training or roller training time-efficient?
Quite simple: You have to keep pedaling on the roller.
Junk miles or empty kilometers are eliminated during indoor cycling training. This way, you can save up to 25% of your training time. Important: Stay motivated and don't give up!
TRIPLE2
This is also easy to answer: Focus on the so-called interval training.
"So a training where the load changes in a specific rhythm. Here, short, hard intervals alternate with longer, very easy warm-ups in the basic area. The ten-twenty-thirty system or 10-20-30 training has proven effective in this context. And it goes like this:"
You start with warming up. Then you do your 1st interval by pedaling in the endurance zone for 30 seconds.
"20 seconds will follow in the aerobic-anaerobic range, that is, the transition area."
"then you switch to 100% full load for 10 seconds - everything that can be done!"
The advantages of this type of indoor cycling are obvious:
The sequence of intervals is so simple that you can string the intervals together during Indoor Cycling without a stopwatch and just by counting. It is therefore completely sufficient to train for 40-60 minutes to achieve a positive effect. A possible training block could look like this:
Warm up for 10-15 minutes.
Combine 30 minutes of 1-interval sets of one minute (30-20-10 in the correct order) with 4 minutes of easy pedaling. (so a total of 5-6 intervals)
Finally, ride out for another 10-15 minutes while pedaling easily.
TRIPLE2
What should I wear for indoor cycling?
It is important that you adapt to your surroundings.
Training in an unheated garage requires different layers of clothing than when you do your Indoor Cycling in your living room. A setting that is around room temperature, possibly even cooler, has proven effective. So about 18-21°C. You will need the following items:
Your feet are used to cold winter days.
"Don't overload yourself with thick socks while indoor cycling in your warm apartment. Your feet need to get used to the strain. For that, they need air. Treat them to as light and airy socks as possible, such as the TRIPLE2 HUOSM Pro Sock made from lightweight, recycled nylon with a breezy and open mesh structure."
TRIPLE2
Choose your baselayer wisely.
"If you want to ride many intervals and the environment is rather warm, use a mesh undershirt made of breathable, recycled polyester for your indoor cycling. You have no headwind (unless you set up a fan - see the equipment list at the beginning of the article) to cool you down! The TRIPLE2 UNNER Pro Shirt offers you the best wearing comfort and ventilation at minimal weight."
"If it's a bit cooler and you want to start directly without a jersey, our TRIPLE2 UNNER Sub Baselayer made of merino wool and Tencel is a very good choice for your indoor cycling. The material optimally regulates your body temperature even without a breeze and effectively prevents streams of sweat from pouring onto your bike and carpet."
TRIPLE2
Hose: Keep it simple.
Use training pants with a proper padding for indoor cycling. This way, you can prevent pressure points and sore skin even after a longer winter break without contact with the bike and saddle. It is not necessary for the padding to withstand > 8h of riding time. You won't be sitting on the roller for that long anyway. Therefore, pay attention to a thinner padding so that heat does not build up too much during indoor cycling.
"It has proven effective to use the shorts that you have either already ridden in or that you want to break in for the season. We recommend for Indoor Cycling either: TRIPLE2 SNELL Evo or TRIPLE2 SNELL Pro if you want a seat pad for even more hours in the saddle. Women can also very well rely on the SITT Evo shorts without straps. This is more comfortable and sufficient for indoor cycling."
TRIPLE2
"We wish you a lot of fun in your first training sessions at indoor cycling and are already looking forward to seeing you totally fit in the spring on the trail or the road! Keep on rolling!"
The ideal products for indoor cycling can be found here:
TRIPLE2 - Indoor Cycling Women
TRIPLE2 - Indoor Cycling Men
