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- Advice
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Winter is a season that puts cyclists' passion to the test.
While it is possible to ride even in cold temperatures with proper winter cycling clothing, frequent days of rain, snow, or icy winds can make it difficult to stay consistent with training. Bad weather and shorter days often force us to rethink our habits in the saddle.
Fortunately, indoor cycling is an effective alternative for continuing your workouts. By using a bike trainer, it's possible to ride at home, maintain a regular routine, and work on endurance, power, and technique. In this article, we’ll look at how to make the most of indoor cycling to stay in shape during the winter—without giving up our passion.
What is indoor cycling?
Indoor cycling is a training method that allows you to work out indoors using a bike trainer. Trainers are devices that keep the bike stable and prevent it from moving forward. This solution is ideal when riding outdoors isn't possible (trainer use became especially popular during the 2020 pandemic lockdowns), but not only that: indoor cycling is also a great aerobic workout for those looking to lose weight or strengthen muscles.
One of its biggest advantages is flexibility: there’s no need to plan outdoor rides—short sessions are enough to maintain a consistent routine and make the most of your available time. However, to achieve real results, consistency is key: training regularly is essential to reap the full benefits of indoor cycling.
How Bike Trainers Are Made
Bike trainers on the market generally come in three types:
Roller Trainers:
These consist of three rollers on which the bike rests without being fixed. This type requires good balance and stability, simulating the road riding experience. While they offer a technical and realistic workout, they are less suitable for high-intensity training or advanced simulations compared to more modern models.
Wheel-On Resistance Trainers:
The bike is fixed with the rear wheel placed on a resistance-adjustable roller, allowing for changes in effort. These are affordable and practical but come with some drawbacks: they wear down the rear tire, put more stress on the frame, and provide a less realistic pedaling experience, especially at high resistance. Prices range from €100 to over €500 for smart models.
Direct Drive Trainers:
These replace the rear wheel, with the chain directly driving the trainer’s cassette. This type offers excellent stability, realism, and the ability to simulate high wattages and steep gradients, thanks to compatibility with smart apps. Ideal for regular and high-quality training, they are more expensive, starting from €500.
Trainers are also classified by braking system: magnetic, fluid, or electromagnetic, which affects pedaling smoothness and power delivery.
Another criterion is connectivity:
Basic trainers require manual adjustments and don’t provide workout data.
Smart trainers transmit information such as cadence and power but do not interact with apps.
Interactive trainers communicate with simulation software, automatically adjusting resistance based on the route or selected program, offering an immersive and personalized training experience.
At Sportissimo’s online shop, you can buy various types of bike trainers and accessories to make your indoor training even easier and more enjoyable.
Where to Train
Any room with enough space can become your ideal indoor training spot. Consider the temperature: in heated rooms, wear lightweight technical clothing, while in cooler spaces like a garage, dress appropriately. You’ll sweat regardless, as there’s no wind indoors to help cool you down, so keep a towel nearby, hydrate frequently, and use a fan.
Specialized Equipment for Indoor Cycling
There are dedicated models on the market for indoor cycling, such as the Kickr Headwind. Thanks to its Targeted Airflow Pattern, it follows the rider's position, automatically adjusting the airflow speed based on speed or heart rate sensors. It can be controlled via Bluetooth using the Wahoo app or manually with 4 settings, ensuring a cooling breeze even during the most intense sessions.
Also, don’t forget that the trainer should be placed on a dedicated mat, which helps reduce vibrations.
How Much and How to Train
Beginners should start gradually: 20–30 minute sessions at an easy pace, twice a week, are ideal to build confidence. Over time, you can increase to 4–5 sessions per week or move up to 60–80 minute workouts, depending on your level. A typical week could include two indoor sessions and an outdoor endurance ride on the weekend.
To get the most out of trainer sessions:
Start with a 10-minute warm-up
Continue with a targeted main set (e.g. simulated climbs, tempo intervals, or fat-burning cardio)
Finish with a cool-down phase
The key is gradual progression in training load to achieve steady improvements.
How to Choose the Right Equipment
Choosing the right trainer depends mainly on your budget, frequency of use, and the type of training you plan to do.
If you’ll train occasionally or at a light intensity, a basic model might be enough.
However, for more frequent use or targeted training, it's worth investing in a direct-drive trainer with advanced connectivity—like the highly rated TACX NEO 2T Smart.
This will allow you to fully leverage training apps with features like real route simulation and automatic resistance adjustment, providing a more immersive and professional training experience.