Indoor Training Tips for Cyclists and Runners

It's undeniable: old man winter is making an appearance, which means it's time to permanently place the road bike in the Wahoo KIKR, load up your guilty pleasure to binge watch, and settle in for hours of stationary mileage. The same goes for runners-- you can only be a winter warrior for so long!

Train Together, Even if You're Apart

Zwift to the rescue! Indoor riding can still be competitive thanks to technology. If you're looking for more of a group ride feel, check out TrainerRoad or Road Grand Tours. Even Peloton offers a group cycling feel with a side of competition. 

Dial in the Distractions

Zwift indoor racing and cycling with Betwixt chamois cream

Nothing kills a great workout, indoor or outdoor, like a nagging distraction: A wonky bike fit, a squeaky tread, stale air in your workout room, or chafing (Hmmm...we might know an easy fix for that). Just like you prep for an outdoor workout with all the right gear, the same follows for an indoor training session. Slather on the Betwixt, fill all your water bottles, have your energy gels within reach and DON'T forget the fans!

Vary the Workouts

Treadmill tips and workouts with anti-chafe cream Betwixt

Indoor cycling or treadmill runs can feel like an exercise in futility. It's easy to get bored with your workout and lose motivation to keep racking up the miles. Yes, part of it is mental training, but varying up your training sessions helps ease the boredom. Here are two of Team Zealios' favorite indoor workouts:

Treadmill workout: The Indoor Fartlek

Warmup: Easy jog for 10 minutes

  • 2 x 2-min. on -- 2-min. easy
  • 4 x 1-min. on -- 1-min. easy
  • 4 x 30-sec. on -- 30-sec. easy
  • 4 x 15-sec. on -- 15-sec. easy

3-minunte recovery walk or jog

  • 2 x 2-min. on -- 2-min. float
  • 4 x 1-min. on -- 1-min. float
  • 4 x 30-sec. on -- 30-sec. float
  • 4 x 15-sec. on -- 15-sec. float

Cool down: Easy jog for 10 minutes

Indoor Cycling Workout: Speed Endurance Sets

Warmup: Easy spin for 15 minutes

  • 15 minutes at 75-80% effort
  • Change up a gear and ride 10 minutes at 80-85% effort
  • Change up a gear and ride 5 minutes at 90% effort AKA all out

Cool down: easy spin for 15 minutes

At the very least, an indoor spin or run is the best excuse to indulge in a Netflix binge session. We're currently enthralled with The Queen's Gambit (when did chess become so cool?) and rewatching all the Survivor seasons on Netflix!