Indoor Cycling: A Beginner’s Guide

November 15, 2022 | Lifestyle, Sports

Outdoor cycling is great, however, we are in the time of year which makes it much less accessible for most. Indoor training gives you the opportunity to get the pedals moving and keep your fitness on track!  Here are four tips to help you get started:

Pick The Space

Wherever you are going to hop on the bike, needs to be somewhere you will actually get on the bike.  So if you tuck it away in the dark dank corner of your basement, it may make you less likely to hop on.  Set up the space in a way that is inviting to you.  It’s preferable to keep it off a carpeted area due to the weight of the bike and sweat.  If you have to put it in a carpeted space, place it on a mat. Depending on the quality of the bike or trainer, you may have to consider the noise the bike makes when choosing the location.


This is as simple as a water bottle and a place to put it as well as a fan.  A small fan can do wonders for indoor training.  With being outside on your bike, you automatically get a bit cooled down by the wind and from the speed of your movement.  You lose this when moving the bike indoors. Having water easily accessible is also important. You’ll generate a lot of heat (and sweat) with cycling indoors which will need replenishing. 

Consider a Structured Work Out Program

Some like to hop on their bike and listen to some music, a podcast or watch a tv show.  You may find you get a more targeted or more challenging workout by following a program that pushes you a little bit more than you may do on your own.  TrainerRoad, Zwift, and Wahoo SYSTM are all popular options. You can use some of these apps to take fitness tests as well so that you can track your progress. 

Come Up With A Schedule

Pick the time of day that works best for your schedule.  If that’s the first thing in the morning, great! At night, great! During your lunch break (for those working from home), great!  It does not matter.  Just get movement in when it is going to work for you!  Establishing a set routine can help you stay motivated!  Aim for 30-40 minutes 3-4 times per week.

It can be a bit of a challenge to move to an indoor cycling routine after enjoying the rides outside for the past several months, but it’s worth it.  Physical activity goes a long way to staying healthy, managing stress and keeping you prepped for the next outdoor cycling season. If you have any concerns before your training starts, or once you get going, please come in to talk to one of our healthcare providers. You can contact our Glebe 613-237-9000 or Byward 613-860-8600 location to book an appointment or visit our website.