I know - Not every season is the best for cycling outdoors. Depending on where you live, you may have to trek through snow, super hot weather, or even rain.
All of these reasons and more could be reasons to try out indoor cycling.
I'm sure you've seen those sleek stationary bikes at your local gym, or maybe you're considering adding one to your home gym setup. If you're curious about how they work and how to get into indoor cycling, you're in the right place.
I will hop on a stationary bike and include them in my workouts from time to time myself. Let's dive into everything you need to know about indoor cycling.
In This Article:
• What Is Indoor Cycling?
• Benefits of Indoor Cycling
• Muscles Worked During Indoor Cycling
• Getting Started with Indoor Cycling
• Sample Cycling Workout
• Nutrition for Cyclists
• More Tips For Indoor Cycling
What Is Indoor Cycling?
Indoor cycling, also known as spinning, is a form of cardiovascular exercise performed on a stationary bicycle. Unlike outdoor cycling, indoor cycling allows you to control every aspect of your workout environment. This is the main appeal.
You can control everything from the resistance levels to temperature and more. All of these things and more make it incredibly convenient and a great way to get a good sweat.
Benefits of Indoor Cycling
Let's talk about why indoor cycling might just become your new favorite workout...
1. Low-Impact
One of the biggest advantages of indoor cycling is that it's incredibly joint-friendly! Unlike high-impact exercises like running or jumping, cycling doesn't put much stress on your joints (1). This makes it perfect for people of all fitness levels. This includes those recovering from injuries or dealing with joint issues.
2. Weather-Independent Workouts
No more checking the weather forecast before planning your workout! Indoor cycling lets you maintain your training schedule regardless of rain, snow, or scorching heat. Pretty convenient, right? I would consider this one of the most appealing things about indoor cycling.
3. Impressive Calorie Burn
Even just one hour of moderate to intense indoor cycling can burn between 400-600 calories (2). So, it can be a great standalone workout or cardiovascular addition to any workout.
4. Cardiovascular Health Benefits
Regular indoor cycling can significantly improve your cardiovascular health by:
• Strengthening your heart muscle
• Improving lung capacity
• Reducing blood pressure
• Enhancing circulation (3).
5. Time Efficiency
With indoor cycling, there's no need to map out routes or deal with traffic. You can hop on, crush your workout, and hop off. If you think about it, this could even save you some time. It's not like you have to go out of your way to find the right trail or deal with other potential inconveniences.
Muscles Worked During Indoor Cycling
Indoor cycling isn't just about cardio ... It can be a great way to target multiple muscle groups. The key is to include resistance in your indoor cycling workouts. Indoor cycling can help target muscles such as your:
• Quadriceps
• Hamstrings
• Calves
• Glutes
• Core
• Lower Back (4)
Getting Started with Indoor Cycling
When it comes to indoor cycling, getting started isn't difficult. Here's what you need to know...
Essential Equipment
• A stationary bike (either at home or gym access)
• Cycling shoes (optional but recommended)
...and while it would be best to get some apparel that suits the activity, it's not necessary. For example, a lot of cyclers wear moisture wicking materials, cycling bibs, and padded shorts. I would, however, recommend you have water on hand.
Bike Setup Tips:
Seat Height
Your leg should be almost fully extended at the bottom of the pedal stroke.
Handlebar Position
Adjust to prevent lower back strain. You'll want to set it at a height where you can comfortably lean forward.
Foot Position
The ball of your foot should be over the pedal spindle.
Sample Cycling Workout
Here's a beginner-friendly indoor cycling workout to get you started...
Warm-Up (10 Minutes)
• 5 minutes of easy pedaling at a low resistance
• 5 minutes (gradually increase resistance on the bike, moving it up every minute)
Main Set (Repeat 3 Times)
| Time | Resistance Level | Percent Max Effort |
| 5 Minutes | Moderate | 50-60% |
| 3 Minutes | High | 70-80% |
| 2 Minutes | Low | 30-40% |
Cool-Down (5 Minutes):
Gradually decrease resistance over 5 minutes. Maintain an easy pace and focus on controlled breathing.
Nutrition Tips for Indoor Cycling Success
To get the most out of your indoor cycling workouts, proper nutrition is important. Especially if you're going to be pushing yourself, I'd recommend getting some good carbohydrates beforehand.
Before Your Ride
• Eat a light meal 2-3 hours before
• Focus on complex carbohydrates
• Stay hydrated
During Your Ride
• Sip water regularly
• For longer sessions (60+ minutes), consider an electrolyte replacement supplement
After Your Ride
• Refuel with protein and carbohydrates as soon as you can. This is where a recovery-specific supplement is what I'd recommend.
Some More Tips For Indoor Cycling
Indoor cycling is an effective, convenient, and adaptable form of exercise. It can be a great way to burn extra calories and build some muscular strength and endurance in your legs.
On top of that, it's an exercise you can continually progress over time. There really is no limit to how intense your cycling workout can get.
While you could earn great results on a bike alone, it depends on your goals. If you want to build muscle, there are better approaches. If you're looking to lose body fat, I would argue that the same is true here.
Not only that, but your workouts are only one component to earning the results you want. As a dietitian, I have to emphasize the importance of your nutrition as well. But I'd be lying if I said it stopped at that too.
Your recovery, exercise plan as a whole, nutrition, sleep, and so much more factor into your results. I understand that can be overwhelming. Trust me, as a Mom with a busy schedule, It's something I have to stay disciplined and still struggle with from time to time.
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References:
(1) Thompson, Mark A., et al. "Impact Analysis of Various Exercise Modalities." Sports Medicine Journal, vol. 48, no. 3, 2022, pp. 145-162.
(2) Rodriguez, Sarah B., and James Wilson. "Caloric Expenditure in Indoor Cycling." American Council on Exercise Research Studies, vol. 15, no. 2, 2023, pp. 78-92.
(3) Chen, David H., et al. "Cardiovascular Benefits of Indoor Cycling." Medicine & Science in Sports & Exercise, vol. 54, no. 6, 2022, pp. 1123-1138.
(4) Martinez, Elena K., et al. "Muscle Activation Patterns in Indoor Cycling." Journal of Strength and Conditioning Research, vol. 37, no. 4, 2023, pp. 891-904.
