Indoor cycling is big business and comes in many forms. From the high end spinning or static bikes promoted by companies like Peloton and Watt Bike, to the high tech turbo trainers many riders use with Zwift, all the the way to budget Aldi turbo trainers – there is little excuse for not getting yourself set up for a little winter cycle training indoors.
Before we dig in there are many terms used in Indoor Cycling and it can quickly get confusing so here’s a quick glossary;
TERMS
Spinning™
The original trademarked brand but now used widely to describe indoor cycling, especially (but not exclusively) when performed in a group . Traditional ‘Spin’ classes tend to be focused on fitness, strength and mobility with little reference to actual cycling. In fact the tendency to use lots of upper body movement (yes I’ve been there, holding hands in the air with the bike next to you and doing press-ups on the handlebars – yes really!) runs counter to good cycling technique where upper body movement is discouraged as it wastes energy and reduces power going through the pedals.
Static Bike / Indoor Bike / Spin Bike / Exercise Bike / Studio Bike
These terms are all used interchangeably to describe a fixed unit specifically designed for indoor use. All these bikes have a large fly-wheel which provides the resistance against which you push. Most now have a screen with sophisticated stats (speed, power, duration, resistance etc).
Turbo Trainer
A device to allow you to use your own bike indoors, many are ‘smart’ and allow you to connect with online services like Zwift where you can compete with other riders
Rollers
The original indoor trainer! A set of rolling tubes that the bike sits on, requires good balance.
Indoor Cycling
Generic term to describe all the activity above.
So for the purpose of this article we will stick with ‘Indoor cycling’.
So Does Indoor Cycling Improve Your Road Cycling?
Yes! And probably in more ways than you realise!
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Indoor Cycling is an excellent cardiac workout. It will develop your aerobic fitness and endurance on the bike. Sessions with ‘climbing’ elements i.e. when you increase resistance will particularly develop strength in the quads, glutes, hamstrings and calves.
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Indoor Cycling develops your cadence. That is the RPM or revolutions per minute. Spinning at cadences of 90 RPM or greater is more efficient and places less stress on your knee joints. Elite cyclists develop the ability to spin at higher cadences and may typically be in the 100-110 RPM range. Attending a regular class or home based programme where you have to spin at various cadences will help develop this skill.
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Indoor Cycling can develop your pedalling technique. Pedalling technique is often an overlooked part of cycling, but learning to pedal in a smooth and even manner that maximises the use of energy generated in the lower body is really important. There are specific drills to develop this.
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Indoor Cycling can develop your ‘form’ on the bike. Your form is the way you sit, grip and move whilst spinning. Good form involves a relaxed grip on the bars, with slightly bent elbows, your pelvis titled forward and bum back, your upper body moves very little (just watch the pros!) and your knees stay straight in line with your feet (not moving in and out at the top of the stroke). During a spin session you can watch your own form in a mirror and coaches can give tips to help you focus on it.
As an aside, Indoor Cycling is not particularly recommended for younger riders. British Cycling advise that riding skill should be learnt on the road first and that developing too much strength with indoor workouts can be dangerous. The idea being that the children may then generate too much power and speed, without having the bike handling skills to control it. This can also apply to new adult riders. For these groups Rollers are the preferred form of indoor trainer as they force you to develop bike handling skills at the same time.
So in summary Indoor Cycling, Spinning™ or whatever you call it is an extremely useful exercise for cyclists, that goes far beyond just getting fitter.
