{"id":55967,"date":"2023-10-29T15:00:00","date_gmt":"2023-10-29T14:00:00","guid":{"rendered":"https:\/\/www.bikeradar.com\/?p=311451"},"modified":"2023-10-29T16:46:09","modified_gmt":"2023-10-29T15:46:09","slug":"9-steps-to-create-the-perfect-indoor-training-pain-cave","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/rss_feed\/9-steps-to-create-the-perfect-indoor-training-pain-cave\/","title":{"rendered":"9 steps to create the perfect indoor training pain cave"},"content":{"rendered":"

Make your indoor cycling setup a place to be proud of <\/p>

By Oli Woodman\n \t\t<\/p>

Published: Sunday, 29 October 2023 at 14:00 PM<\/p>

\n\n

Indoor training is more popular than ever as cyclists duck out of expensive gym memberships and soggy winter rides in favour of training in the comfort of their own homes.<\/p>\n

Having the right indoor space to train can be the difference between staying motivated and just wishing you were outside riding your bike, so the importance of a good setup should not be underestimated.<\/p>\n

The rise of training apps<\/a> also means indoor cycling<\/a> is more interactive and, dare we say it, enjoyable than ever, but there\u2019s still plenty you can do to create the perfect training environment.<\/p>\n

We quizzed several of BikeRadar<\/em>\u2018s keenest indoor riders to find out what makes their personal pain caves worth revisiting.<\/p>\n

Here are nine tips to create your own indoor training space.<\/p>\n

Create the space<\/h2>\n
\"Indoor\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Go from sofa to saddle in no time by creating a dedicated training area.<\/span><\/figcaption><\/div>\n

Let\u2019s start with an obvious one \u2013 the key to creating a pain cave is finding a dedicated space to work with.<\/p>\n

Not everyone\u2019s that fortunate, of course, but having a specific area set up for indoor training means you can just get on with your workout.<\/p>\n

While the best smart trainers<\/a> are pretty easy to set up, a dedicated training area means you don\u2019t have to haul the turbo out of storage and attach your bike every time you want to turn the pedals.<\/p>\n

Also, if you\u2019re planning an early-morning training session before work, or want to be able to hop on at the end of the day, having everything ready to go removes one of the possible excuses for ducking out.<\/p>\n

Inspiration is key<\/h2>\n
\"Cycling\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Get creative with your training space.<\/span><\/figcaption> iStock \/ Getty Images Plus<\/i><\/span><\/div>\n

One thing that made a big difference to nearly all of the riders we spoke with was having a source of inspiration to refer to during their training.<\/span><\/p>\n

Be it posters of favourite pros, cycling memorabilia or artwork, it\u2019s all good. Plus, it adds character to what can often be a pretty dull space.<\/span><\/p>\n

We\u2019d also recommend getting your goals or winter training plan<\/a> up on the wall, so you can physically see it, keep on track and remind yourself why you\u2019re bothering at all.<\/span><\/p>\n

Get smart<\/h2>\n
\"Indoor\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Smart trainers have made the turbo experience more realistic and interactive than ever.<\/span><\/figcaption><\/div>\n

Long gone are the days when using a turbo trainer felt like riding through treacle in the middle of a hurricane. <\/span><\/p>\n

The latest <\/span>smart trainers <\/span>offer a more realistic ride quality than ever and are quiet enough not to disturb your family, housemates or neighbours.<\/span><\/p>\n

A smart trainer needn\u2019t break the bank, either. Of course, you can shell out north of a grand for a top-of-the-range, direct-drive unit (or even more for an indoor training smart bike<\/a>), but wheel-on smart trainers are now available for just a few hundred pounds.<\/span><\/p>\n

All within reach<\/h2>\n
\"Indoor\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Have everything you need close to hand.<\/span><\/figcaption><\/div>\n

Having a shelf or table close to your bike will ensure you can place everything you need within arm\u2019s reach. <\/span><\/p>\n

That way you shouldn\u2019t find yourself hopping off and back on the bike unnecessarily, midway through an interval training<\/a> session.<\/span><\/p>\n

A dedicated laptop table or iPad stand is also really helpful for Zwifting, to put your device in easy reach.<\/span><\/p>\n

In terms of other turbo trainer accessories<\/a>, make sure you have a towel to hand, two water bottles<\/a> and leave a small multi-tool<\/a> in your pain cave in case you need to make any quick adjustments.<\/span><\/p>\n

A breath of fresh air<\/h2>\n
\"Indoor\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Indoor training is a sweaty business. Get yourself a big fan to stay cool.<\/span><\/figcaption><\/div>\n

Indoor training is hot work that requires suitable ventilation and temperature control.<\/span><\/p>\n

Most riders swear by <\/span>one or multiple fans<\/span> to keep body and room temperatures at a comfortable level, with the welcome side effect of making the whole experience feel a lot more like regular bike riding.<\/span><\/p>\n

If you\u2019re using a single fan, we\u2019d recommend a diameter of at least 12 inches to ensure you get the coverage required. A small desktop fan simply won\u2019t cut it in the heat of a tough session.<\/span><\/p>\n

A remote-controlled fan is also ideal, as you can adjust the speed of the fan as the intensity of your workout increases.<\/p>\n

And if you want a sure-fire sign of how popular indoor training now is, there are even cycling-specific fans out there, which can link up to your smart trainer to vary the amount of cooling based on how hard you are pedalling.<\/p>\n

Otherwise, if you\u2019ve got a window nearby then open it, and remember, you won\u2019t require anywhere near as many layers as you normally would on your bike. Again, some clothing brands<\/span> have even introduced indoor-specific training kit<\/span>.<\/span><\/p>\n

Lone rider<\/h2>\n
\"Indoor\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
If possible, create your setup in an area free from distractions.<\/span><\/figcaption><\/div>\n

Space is at a premium for most riders putting together an indoor training or Zwift setup<\/a>, but finding a location free from interruptions will help keep you focused on the job in hand.<\/span><\/p>\n

A location away from distractions like family or pets is ideal \u2013 you don\u2019t want to be interrupted near the end of a lung-burning five-minute VO2 max<\/a> interval.<\/span><\/p>\n

That\u2019s entertainment<\/h2>\n
\"Indoor\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Essential listening: The BikeRadar Podcast.<\/span><\/figcaption><\/div>\n

Even the keenest riders who just love being on their bike can end up pretty bored when it comes to riding indoors.<\/span><\/p>\n

Music apps such as Spotify and Apple Music have high-tempo playlists dedicated specifically to training, while those with a decent internet connection might decide to get buried in a television series or film.<\/span><\/p>\n

And if you\u2019re settling in for a long session, how about listening to the BikeRadar Podcast<\/a>? It\u2019s excellent, even if we say so ourselves.<\/p>\n

Bluetooth headphones<\/span> are essential if your pain cave is in the house and you don\u2019t want to make enemies. Wireless headphones will also enable you to move freely on the bike without getting tangled in a cable.<\/span><\/p>\n

Virtual reality<\/h2>\n
\"Indoor\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Hook your smart trainer up to an indoor cycling app for a truly immersive experience.<\/span><\/figcaption> Our Media<\/i><\/span><\/div>\n

Another option for those with power, internet and the necessary hardware is to gamify the whole experience<\/a> with<\/span> Zwift<\/span> or other<\/span> indoor training apps<\/span><\/a>.<\/span><\/p>\n

Zwift\u2019s virtual training experience pitches you against other riders in an environment that\u2019s both rewarding and addictive. <\/span><\/p>\n

It allows you to host and join group rides<\/a>, making your training time a lot less solitary, while you can also choose from a wide range of structured workouts and training plans<\/a>, or join a virtual race<\/a>.<\/span><\/p>\n

There are other great options besides Zwift, though, including TrainerRoad<\/a> for a stripped-back and highly focused training experience, Wahoo SYSTM<\/a> for structured training that combines indoor and outdoor riding, and Rouvy<\/a> for augmented reality.<\/p>\n

Stay connected<\/h2>\n
\"Indoor\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Make sure you\u2019ve got easy access to a power source and solid WiFi connection.<\/span><\/figcaption> Our Media<\/i><\/span><\/div>\n

If you\u2019re putting together a fully fledged pain cave, complete with smart trainer, laptop\/tablet\/television and tornado-strength fan, you\u2019ll need a power source. Something to consider if your pain cave is outside of the house.<\/span><\/p>\n

What\u2019s more, a good WiFi connection is essential if you\u2019re doing interactive training. Get a range extender if you need one.<\/span><\/p>\n

Got a training space you\u2019re particularly proud of? Think you\u2019ve got something to add to this list? Be sure to add it to the comments below.<\/span><\/i><\/p> <\/body><\/html>\n

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