{"id":51180,"date":"2021-12-10T09:07:54","date_gmt":"2021-12-10T08:07:54","guid":{"rendered":"https:\/\/www.alpecincycling.com\/?p=51180"},"modified":"2021-12-10T09:08:35","modified_gmt":"2021-12-10T08:08:35","slug":"beginner-tips-indoor-roller-training","status":"publish","type":"post","link":"https:\/\/www.alpecincycling.com\/en\/training\/beginner-tips-indoor-roller-training\/","title":{"rendered":"Beginner tips for your indoor and roller training"},"content":{"rendered":"\n<figure data-wp-context=\"{&quot;imageId&quot;:&quot;6a00807053f7c&quot;}\" data-wp-interactive=\"core\/image\" data-wp-key=\"6a00807053f7c\" class=\"wp-block-image size-large wp-lightbox-container\"><img decoding=\"async\" width=\"1024\" height=\"683\" data-wp-class--hide=\"state.isContentHidden\" data-wp-class--show=\"state.isContentVisible\" data-wp-init=\"callbacks.setButtonStyles\" data-wp-on--click=\"actions.showLightbox\" data-wp-on--load=\"callbacks.setButtonStyles\" data-wp-on-window--resize=\"callbacks.setButtonStyles\" src=\"https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/AlpecinCycling_Zwift_KSchafbauer-93-1-1024x683.jpg\" alt=\"\" class=\"wp-image-33454\" srcset=\"https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/AlpecinCycling_Zwift_KSchafbauer-93-1-1024x683.jpg 1024w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/AlpecinCycling_Zwift_KSchafbauer-93-1-300x200.jpg 300w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/AlpecinCycling_Zwift_KSchafbauer-93-1-768x512.jpg 768w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/AlpecinCycling_Zwift_KSchafbauer-93-1-1536x1024.jpg 1536w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/AlpecinCycling_Zwift_KSchafbauer-93-1-2048x1365.jpg 2048w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/AlpecinCycling_Zwift_KSchafbauer-93-1-1920x1280.jpg 1920w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/AlpecinCycling_Zwift_KSchafbauer-93-1-1500x1000.jpg 1500w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/AlpecinCycling_Zwift_KSchafbauer-93-1-1060x707.jpg 1060w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/AlpecinCycling_Zwift_KSchafbauer-93-1-700x467.jpg 700w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/AlpecinCycling_Zwift_KSchafbauer-93-1-325x217.jpg 325w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><button\n\t\t\tclass=\"lightbox-trigger\"\n\t\t\ttype=\"button\"\n\t\t\taria-haspopup=\"dialog\"\n\t\t\taria-label=\"Enlarge\"\n\t\t\tdata-wp-init=\"callbacks.initTriggerButton\"\n\t\t\tdata-wp-on--click=\"actions.showLightbox\"\n\t\t\tdata-wp-style--right=\"state.imageButtonRight\"\n\t\t\tdata-wp-style--top=\"state.imageButtonTop\"\n\t\t>\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"12\" height=\"12\" fill=\"none\" viewBox=\"0 0 12 12\">\n\t\t\t\t<path fill=\"#fff\" d=\"M2 0a2 2 0 0 0-2 2v2h1.5V2a.5.5 0 0 1 .5-.5h2V0H2Zm2 10.5H2a.5.5 0 0 1-.5-.5V8H0v2a2 2 0 0 0 2 2h2v-1.5ZM8 12v-1.5h2a.5.5 0 0 0 .5-.5V8H12v2a2 2 0 0 1-2 2H8Zm2-12a2 2 0 0 1 2 2v2h-1.5V2a.5.5 0 0 0-.5-.5H8V0h2Z\" \/>\n\t\t\t<\/svg>\n\t\t<\/button><figcaption>(c) Kathrin Schafbauer<\/figcaption><\/figure>\n\n\n\n<p><strong>For road cyclists training inside on the bike turbo is the perfect alternative to riding outside in winter. The best tips for beginners.<\/strong><\/p>\n\n\n\n<p>Very few road cyclists really enjoy simply getting on the bike turbo and pedal ahead. Unlike riding outside where your surroundings distract you, you feel the airstream blowing and the speed, indoor training calls for other \u201cincentives\u201d.<\/p>\n\n\n\n<p>Often the aversion against indoor training is due to a lack of ideas on how to train on a bike turbo. Just pedal while staring at the wall is pretty dull, even swimming lanes at the local pool is more exciting. Zwift and other virtual road cycling worlds may provide some entertainment. <\/p>\n\n\n\n<p>What\u2019s even better, however, is having a clear vision of what you want to train in the respective session. After all, indoor bike training allows for a precise interval control. There are no red traffic lights, no uneven ascents or wind that knock you off your training course.<\/p>\n\n\n\n<p>In order to be well prepared for an indoor training session, Alpecin Cycling provides tips for beginners.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ride according to \u201cprogramme\u201d<\/strong><\/h2>\n\n\n\n<p>Variety is what counts when it comes to indoor bike training. It is boring and nerve-racking to always ride at the same speed or the same cadence. Either do some default workouts as provided by Zwift or other indoor cycling apps or programmes or think up something entertaining yourself, e.g., sprinkle some basic endurance training with cadence variations every five minutes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Use home entertainment for indoor training<\/strong><\/h2>\n\n\n\n<p>Listening to music, podcasts or watching a film may help pass the time and motivate you, especially during longer sessions with no variations in intensity. Songs whose beat matches the cadence or video recordings of exciting cycling races are particularly stimulating. Word has it that some athletes even read the newspaper on the bike turbo.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Quench your thirst<\/strong><\/h2>\n\n\n\n<p>When you ride on the turbo trainer, the weight of the bike doesn\u2019t matter. Therefore, always \u201cset off\u201d with full bottles, as the body will need fluid. There is no airstream for thermoregulation, so the body needs additional cooling water in order not to overheat.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Set up the road bike precisely<\/strong><\/h2>\n\n\n\n<p>It is important that front and rear wheel of your bike are at a level which may be done by using special props or books that you put underneath the wheels. Furthermore, with a traditional bike turbo rolling resistance and contact pressure of the tyre should be set in a way that it has a firm grip and does not slip even when you sprint or ride out of the saddle. <\/p>\n\n\n\n<p>If you own a smart trainer which accommodates the rear triangle without the wheel mounted, make sure it is properly fixed. Ideally lift the front wheel before mounting the rear to make the frame settle in the correct position and balance itself.<\/p>\n\n\n\n<figure data-wp-context=\"{&quot;imageId&quot;:&quot;6a008070552b6&quot;}\" data-wp-interactive=\"core\/image\" data-wp-key=\"6a008070552b6\" class=\"wp-block-image size-large wp-lightbox-container\"><img decoding=\"async\" width=\"1024\" height=\"683\" data-wp-class--hide=\"state.isContentHidden\" data-wp-class--show=\"state.isContentVisible\" data-wp-init=\"callbacks.setButtonStyles\" data-wp-on--click=\"actions.showLightbox\" data-wp-on--load=\"callbacks.setButtonStyles\" data-wp-on-window--resize=\"callbacks.setButtonStyles\" src=\"https:\/\/www.alpecincycling.com\/app\/uploads\/2019\/12\/Rollentraining_Indoor-Winter_1-1024x683.jpg\" alt=\"\" class=\"wp-image-16650\" srcset=\"https:\/\/www.alpecincycling.com\/app\/uploads\/2019\/12\/Rollentraining_Indoor-Winter_1-1024x683.jpg 1024w, https:\/\/www.alpecincycling.com\/app\/uploads\/2019\/12\/Rollentraining_Indoor-Winter_1-300x200.jpg 300w, https:\/\/www.alpecincycling.com\/app\/uploads\/2019\/12\/Rollentraining_Indoor-Winter_1-768x512.jpg 768w, https:\/\/www.alpecincycling.com\/app\/uploads\/2019\/12\/Rollentraining_Indoor-Winter_1-1536x1024.jpg 1536w, https:\/\/www.alpecincycling.com\/app\/uploads\/2019\/12\/Rollentraining_Indoor-Winter_1-2048x1365.jpg 2048w, https:\/\/www.alpecincycling.com\/app\/uploads\/2019\/12\/Rollentraining_Indoor-Winter_1-1060x707.jpg 1060w, https:\/\/www.alpecincycling.com\/app\/uploads\/2019\/12\/Rollentraining_Indoor-Winter_1-700x467.jpg 700w, https:\/\/www.alpecincycling.com\/app\/uploads\/2019\/12\/Rollentraining_Indoor-Winter_1-325x217.jpg 325w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><button\n\t\t\tclass=\"lightbox-trigger\"\n\t\t\ttype=\"button\"\n\t\t\taria-haspopup=\"dialog\"\n\t\t\taria-label=\"Enlarge\"\n\t\t\tdata-wp-init=\"callbacks.initTriggerButton\"\n\t\t\tdata-wp-on--click=\"actions.showLightbox\"\n\t\t\tdata-wp-style--right=\"state.imageButtonRight\"\n\t\t\tdata-wp-style--top=\"state.imageButtonTop\"\n\t\t>\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"12\" height=\"12\" fill=\"none\" viewBox=\"0 0 12 12\">\n\t\t\t\t<path fill=\"#fff\" d=\"M2 0a2 2 0 0 0-2 2v2h1.5V2a.5.5 0 0 1 .5-.5h2V0H2Zm2 10.5H2a.5.5 0 0 1-.5-.5V8H0v2a2 2 0 0 0 2 2h2v-1.5ZM8 12v-1.5h2a.5.5 0 0 0 .5-.5V8H12v2a2 2 0 0 1-2 2H8Zm2-12a2 2 0 0 1 2 2v2h-1.5V2a.5.5 0 0 0-.5-.5H8V0h2Z\" \/>\n\t\t\t<\/svg>\n\t\t<\/button><figcaption>(c) WAHOO<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Protect yourself from overheating<\/strong><\/h2>\n\n\n\n<p>The room where your ride in will quickly turn into a sauna because of high room temperatures and the lack of a cooling breeze \u2013 this causes the heart rate to rise and renders it unusable as a means of training control. Tip: Train on the balcony or terrace where temperatures are lower, provide a pleasant coolness and acclimatise the body for the first rides in spring. Otherwise, a fan and sufficient ventilation can help.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Adjust your riding position<\/strong><\/h2>\n\n\n\n<p>Many amateur cyclists use an old bike on the turbo to spare their modern equipment. There is nothing wrong with this, even though the frames of bike manufacturer Canyon are now \u201cturbo approved\u201d. However, the seating position including all contact points should be copied very carefully from the \u201ccurrent road racer\u201d, otherwise you might suffer overload damage such as knee and back problems.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Pay attention to noise protection<\/strong><\/h2>\n\n\n\n<p>If you train on the bike turbo at home, you need very understanding neighbours. The vibrations generated spread all over the floor with a humming sound. Rubber mats and buffers may reduce the noise. Either use special bike turbo mats or special anti-vibration mats for washing machines and speakers \u2013 available at Amazon, e.g. Or even better: train in the basement on a concrete floor and build a so-called \u201cpain cave\u201d.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>These tips will make indoor bike training real fun and very effective for beginners.<\/p>\n","protected":false},"author":4,"featured_media":33454,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[87],"tags":[],"class_list":["post-51180","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.3 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Beginner tips for your indoor and roller training - Alpecin Cycling<\/title>\n<meta name=\"description\" content=\"Start your training on the turbo! 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These tips will make indoor bike training real fun and very effective for beginners.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.alpecincycling.com\/en\/training\/beginner-tips-indoor-roller-training\/\" \/>\n<meta property=\"og:site_name\" content=\"Alpecin Cycling\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/facebook.com\/alpecincycling\" \/>\n<meta property=\"article:published_time\" content=\"2021-12-10T08:07:54+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-12-10T08:08:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/AlpecinCycling_Zwift_KSchafbauer-93-1-1024x683.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"683\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Steffen\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@alpecincycling\" \/>\n<meta name=\"twitter:site\" content=\"@alpecincycling\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Steffen\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/training\\\/beginner-tips-indoor-roller-training\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/training\\\/beginner-tips-indoor-roller-training\\\/\"},\"author\":{\"name\":\"Steffen\",\"@id\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/#\\\/schema\\\/person\\\/9ea85f043a832826d7bf54b693eb7809\"},\"headline\":\"Beginner tips for your indoor and roller training\",\"datePublished\":\"2021-12-10T08:07:54+00:00\",\"dateModified\":\"2021-12-10T08:08:35+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/training\\\/beginner-tips-indoor-roller-training\\\/\"},\"wordCount\":707,\"publisher\":{\"@id\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/training\\\/beginner-tips-indoor-roller-training\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.alpecincycling.com\\\/app\\\/uploads\\\/2020\\\/06\\\/AlpecinCycling_Zwift_KSchafbauer-93-1.jpg\",\"articleSection\":[\"Training\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/training\\\/beginner-tips-indoor-roller-training\\\/\",\"url\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/training\\\/beginner-tips-indoor-roller-training\\\/\",\"name\":\"Beginner tips for your indoor and roller training - Alpecin Cycling\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/training\\\/beginner-tips-indoor-roller-training\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/training\\\/beginner-tips-indoor-roller-training\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.alpecincycling.com\\\/app\\\/uploads\\\/2020\\\/06\\\/AlpecinCycling_Zwift_KSchafbauer-93-1.jpg\",\"datePublished\":\"2021-12-10T08:07:54+00:00\",\"dateModified\":\"2021-12-10T08:08:35+00:00\",\"description\":\"Start your training on the turbo! 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