Indoor Bike Trainers: What to Know
I resisted getting a trainer for years. Seemed boring. Then I got one and realized it’s the reason I can actually maintain fitness through winter.
Types of Trainers
Wheel-on: Your tire spins against a roller. Cheapest option ($100-400). Downsides: wears out your tire, can be noisy, less realistic feel.
Direct-drive: You remove your rear wheel and bolt the bike onto the trainer. Quieter, more realistic feel, better power accuracy. Costs more ($500-1500).
Rollers: Your bike balances on three spinning cylinders. Great for pedaling technique. Requires skill to ride without falling off. Not for beginners.
Smart vs. Dumb
Smart trainers connect to apps and automatically adjust resistance based on virtual terrain or workout programs. Game changer for making indoor riding bearable.
Non-smart trainers just provide resistance. Fine for spinning while watching TV, but you miss out on the interactive stuff that makes it less boring.
The Apps That Make It Tolerable
Zwift: Virtual cycling world with other riders, races, group rides. Turns trainer sessions into a video game. $15/month but honestly worth it.
TrainerRoad: Structured workouts, training plans. No virtual world, just focused training. Good if you want efficient workouts without distractions.
There are others – Rouvy, FulGaz, Wahoo SYSTM. Try a few free trials.
What You’ll Need
- A fan. You will sweat more than you think possible.
- A mat under the trainer. Sweat ruins floors.
- A towel over your handlebars.
- Something to watch/listen to.
The Mental Game
Indoor riding is harder mentally than outdoor. No scenery, no coasting, no breaks. An hour inside feels like two hours outside.
Keep sessions shorter and more structured. 45-60 minutes with purpose beats 90 minutes of boredom.
Is It Worth It?
If you have winters, yes. If you want to train consistently regardless of weather, yes. If you’d rather skip rides when it’s dark or rainy, yes.
The trainer you’ll actually use beats the expensive one gathering dust.
