🚴♂️ Indoor cycling training: the definitive guide to getting started with the trainer
For many cyclists, starting with indoor cycling training can seem like a real maze. But don't worry: we're here to help you find the right path. Welcome to the exciting world of the trainer, the axis—literally—around which this increasingly popular training method revolves.
Far from being a boring and lonely practice, indoor training has evolved thanks to the development of smart trainers and platforms like Zwift, which have turned it into an immersive, structured, and even social experience.
🛠️ From the freedom of the road to indoor training
Traditionally, cycling has been associated with freedom, nature, and camaraderie: going out with the group, sharing laughs, and yes, stopping for that slice of tortilla. In contrast, training at home with a trainer might have seemed the opposite: sweat, solitude, and suffering. But everything has changed.
Nowadays, trainer workouts are no longer synonymous with boredom. Direct drive trainers, together with indoor training apps, have created a completely new ecosystem.
🖥️ Apps have changed the rules of the game
Platforms like Zwift, Rouvy, Bkool or TrainerRoad have revolutionized the way we train at home. It's no longer about riding aimlessly while watching a show: now you can compete with other users, follow structured plans, and even take part in virtual group rides.
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Zwift stands out for its social and gamified approach: races, challenges, virtual worlds.
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TrainerRoad focuses on performance and personalized training plans.
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Other apps like Rouvy allow you to replicate real routes in 3D.
These tools turn the trainer into a complete training platform, perfect for both amateur and professional cyclists.
🚲 What do you need to train with a trainer?
To get started, you need two key elements:
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A bicycle: road, mountain or gravel (yes, all of them work).
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A trainer: it can be classic, direct drive, or even a smart bike (all-in-one indoor bike).
If your trainer is not smart, you can still use speed and cadence sensors to connect to the applications. It’s an economical and functional option. But if you’re looking for precision and performance, a smart trainer with power meter is the best investment.
Image: Exercycle Smart Bike
🧠 And what is the best bike to use on the trainer?
The best bike for the trainer will depend on your use and your budget. If you’re only going to train at home, you can opt for a smart bike. If you’re going to use your regular bike, look for one with comfortable geometry, good stiffness, and efficient transmission. You don’t need to worry about aerodynamics or suspension: here, what matters is power transfer.
In addition, with today’s trainers, you can mount any type of bike: road bikes, mountain bikes or gravel .
✅ Advantages of training with a trainer
1. Safety first
Avoid accidents, falls, or breakdowns in adverse weather conditions. Perfect for winter or rainy days.
2. Train more in less time
You don't waste time preparing the bike, dressing in layers, or getting away from the city. At home, 1 well-planned hour on the trainer can be more effective than 2 hours on the road.
3. Specific and efficient
With a smart trainer, you can train in exact power zones, replicate routes, and work on skills such as endurance, strength, or changes of pace.
4. Social and motivating
Zwift and other platforms foster community, competition, and the spirit of self-improvement. You're no longer alone: you're connected with thousands of cyclists around the world.
5. Ideal for power-based training
The integrated power meters allow you to monitor your performance precisely. You can follow plans based on your FTP (Functional Threshold Power) and progress steadily.
🎯 A key tool for your performance
Indoor cycling training has stopped being an emergency resource to become an essential part of cycling preparation. Whether you are an amateur or a competitor, the trainer offers you efficiency, safety, and steady progress.
And remember: it's not about replacing the road or the mountains, but about complementing your training and keeping your motivation alive all year round.