5 Keys to Successful Indoor Trainer Use this Winter

I know that as the weather turns each year at the end of a season, I always put off the setup of my indoor trainer until the very last minute.  I guess in a way, it is my attempt to have no excuses for one last outdoor ride no matter how cold or dark the day might be.  Before I am forced to return to my basement and climb aboard my stationary steed with iPad and flat screen TV ready to take me away from the real world, I realize that a little preparation and check of my equipment might make that first indoor session just a little easier to complete.  And of course, a chance to ensure I have everything I need in place and ready to grab to make my indoor riding more enjoyable or at least bearable for the next few months.

Let’s review a few things that might help to improve your indoor trainer setup and get you rolling this winter.

1. 1. Your bike trainer and setup: let’s take some time to check the bike you are using and the trainer it’s connected to.

– Have you checked the chain and gears and cleaned the drivetrain to make sure it’s nice and smooth when shifting gears? Any sensors on the bike that need a battery check?

– Is the trainer clean and lubed and in working order? For regular mag or wind trainers, make sure the tires are inflated with a pump nearby to refill every couple of days.

– For a smart trainer, do you have the power cord and does the unit need any firmware updates prior to the first ride? Check connections to the software or app you will be using to ensure the Bluetooth/ANT+ signals are working.

– Perform a check around the trainer space and tidy up any left over food wrappers, water bottles, charging cables and dirty socks or towels.  Do you have your bike computer charged and mounted on the bike. Does the power meter on the bike need a battery replaced or a charge to ensure you get accurate power numbers?

– Do you have all of the other equipment ready such as a fan, a side table, and iPad or computer if you are planning to run apps such as Sufferfest, Trainer Road or Zwift? Make sure you have all of your power cords to keep devices working and ready to go.

1. 2. Check bike condition and personal fit to the bike.  Has your fitness or flexibility changed this year that would require a tweak to your seat height or handlebar reach? Comfort is key for indoor riding!

– Check your riding shoes and cleats. Do the bolts need a quick tighten?

– Check the pedals on your bike to make sure they are tight and secure. Oh and while you are at it, give all the bolts on your bike a once-over to tighten and ensure everything is in place and secure prior to that first ride. Grab a few tools and a torque wrench and have them handy in case you need to make any adjustments these next few months as things can get loose from all those intervals!

1. 3. Music and content ready to go. Set up your playlists and smart apps so you can quickly initiate that next workout. Are your headphones nearby and charged?  Does the app on your iPad or PC need an update?  This is the chance to have your computer and tablet equipment ready and in place so you can literally hit a button and ride. Oh and have that remote control handy to call up Netflix at a moments notice!

1. 4. Let’s review access to nutrition and hydration for a minute. Do you have a plan for how you will access fluid and nutrition while riding?  Have a side table in place with towels close by for sweat control?  Make it as easy as possible to endure your time on your trainer and have what you need available to prevent unnecessary interruptions.  I like to have a basket close to my setup where I keep a stash of clean towels and some power bars and gels. Makes it easy to grab what I need and hop onto the bike and go!

1. 5. Ok, now for some creative ways that can help make your pain cave more enjoyable:

• • • Hang some pictures of events or races you accomplished or wish to attend. You can find motivation from seeing these images and using visualization techniques while in the zone on your bike trainer.
    • Add a “smart plug” to your fan. Then when you get aboard and start your next session, you don’t have to stop and unclip because you forgot to turn it on. Now you can control the breeze from your phone!
    • Pre-fill your bottles and have them ready to grab from the fridge the night before. It’s just a way to save as much time as possible and focus on the work about to be done.
    • Consider adding a stand for your tablet or PC.  I found a telescoping rolling stand for my iPad which allows me to get the screen at the best angle for viewing when I am gritting my teeth and gripping down on my handlebars.
    • Add a Bluetooth speaker and smart LED lights to your setup.  When you need to push hard while jamming to your favorite playlist, turn out the overhead lights and let the smart LED lights react to the music. It’s a lot of fun to have a stream of colors dancing around you as you rock out those intervals!

I hope that your bike setup is now ready to go and you have everything you need to make this winter season successful.