How Indoor Cycling Can Improve Your Road Performance
March 22, 20235 min read
Road bike trainers support your preparation for sportives and outdoor events on the road. Training with a smart bike can support your performance, and get you race-ready for when it matters most. Our guide pedals you through everything you need to know about harnessing the power of indoor cycling when it counts.
Wattbike offers the best indoor trainers: advanced technology and reliability, compatibility with a number of cycling apps, and unparalleled data collection to improve your performance to ensure you excel on the road.
Preparing for Sportives with a Road Bike Trainer
Experience the benefits of indoor cycling for your performance on the road. Whether you’re preparing for sportives, a 100-mile race, or attempting a personal best around your favourite route, you can train indoors on a road bike trainer. Beginner to indoor cycling or expert, you’ll be event ready when it counts. Train for London to Brighton, London to Paris, or the Dragon Ride, from the comfort of your own home.
When cycling outdoors, you may have to stop at traffic lights or freewheel downhill. This changes the tension applied through your muscles and ultimately the power of your strokes. Road bike trainers provide the opportunity of constant effort: you’ll ride for a shorter amount of time indoors whilst achieving the same effort and output as you would in a longer session on the road.
With our very own indoor cycling app, the Wattbike Hub, you can find workouts for sportive riders to keep you on track of your targets. These sessions have been designed specifically to help you tackle the challenges of a sportive. Not just that, but you’ll find 100s of cycling workouts and training plans curated by world class coaches and athletes to take your road bike training to the next level.
Recreate a Real Bike Feel
The Atom uses electromagnetic resistance to vary the input required as you cycle indoors. You can use ergo mode for automatic resistance; the resistance will automatically adjust to the elevations in your virtual route. That’s what helps provide the real-bike feel of your road bike trainer. The Atom replicates the feeling of a real bike with the option to customise your virtual gearing with 22 gears controlled by electronic shifters built into the handlebars.
With a road bike trainer you can ensure you get a workout whatever the weather. Make use of effective workouts whenever suits you most, from late night rides to effective winter training. You can prepare for your sportive on your road bike trainer without numb fingers from the cold, or dangerous conditions such as black ice or slippery roads.
Road Bike Trainer Workouts to Get You Event Ready
With the Wattbike Hub app, you’ll be able to train for your races and events whilst feeling like you have a coach in your pocket. Discover our top picks for tackling the different elements of a sportive:
High Intensity Interval Training
Hub workout name: 8 Round Tabata
This High Intensity Interval Training (HIIT) workout has been designed to improve a repeated max-power effort ability, and is suitable for those with a medium to high level of fitness. This short intense road bike trainer workout is great for improving athletic capacity and cardiovascular fitness. The session is made up of eight, 20-second sprints, with a ten-second recovery between each one.
Hub workout name: Attack the Peloton
This endurance workout was designed for Wattbike by Pro Cycling rider Ollie Peckover, to improve your aerobic capacity. Perfect for translating your indoor cycling to your sportive performance, this workout is designed to simulate attacking in a race, and then sustaining your pace for a solo breakaway.
This climb replicates one of the most iconic climbs of the Tour De France on your road bike trainer. The road reaches 1,832 metres above sea level, and this workout sees you climb 1,099m over 13.59km, at an average 8% gradient. This workout will test your strength and push you to your limit on your road bike trainer.
Hub workout name: Olympic Distance Tri 3:1
This workout takes over an hour to complete, working in zones 1-6, and can help you prepare for the bike leg of an Olympic-distance triathlon. It’ll help you build aerobic efficiency, with two 20-minute main blocks consisting of five 3:1 over/unders. Why not try it as part of your long distance base training?
The best days in the great outdoors are built on the foundations of the best days indoors. New to the Wattbike Hub is a series of workouts designed by elite racer, coach and resident gravel guru Charlotte Backus, showing us how to smooth your time on the rough stuff.
Emma Kirk-Odunubi recently ran the Manchester Marathon and beat her personal best by 9 minutes. Learn how Emma took her training off-feet by adding Wattbike sessions to her weekly training. Plus, try two of her workouts created using the Wattbike Hub+ workout builder.