Indoor Trainer or Bad Weather Ride? Pros and Cons of Winter Training

Cycling and training in the fall and winter, in general, have evolved in recent years. This is evident in the fact that even hobby athletes now plan their training sessions more purposefully and vary their content, instead of simply racking up as many miles as possible in the base endurance zone. On the other hand, the use of modern roller trainers and virtual, entertaining training simulations like Zwift, Rouvy, MyWhoosh, and others has increased dramatically. Training sessions and intensities are easier to control when stationary. Precise intensity control and the flexibility to integrate workouts into daily life are easier and, in some respects, more efficient with stationary bikes, spinning bikes, or smart trainers. However, whether indoor training fundamentally benefits athletes more than cycling under unpleasant winter conditions has become something of a religious debate. We'll examine both sides and offer recommendations.

A very old training wisdom, whose authorship can no longer be attributed, states: "Riding fast comes from riding!" This means that the actual sport and its typical demands have the most positive training effect on road cyclists, triathletes, or bikers in general. Training, rather than discipline, for foreign or very specific abilities was therefore considered more like an occasional supplement, leading up to the season's peak. However, the training schedules of professionals increasingly include sessions that don't require or can't be covered with a long bike ride. And this doesn't mean only unpopular upper-body and core strength training, but also high-intensity blocks and strength-endurance sessions well before competition. These could hardly be executed with the same precision and virtually uninterrupted in road traffic as at home. On a roller trainer – such as the latest Wahoo Kickr V6, the Elite Justo 2, or a Tacx Flux with a correspondingly large flywheel – the athlete can implement the coach's program with watt- and second-precise control, albeit without cooling headwind (a fan must suffice here). If the trainer is also connected to a digital training platform like Zwift, it simultaneously provides motivation for such efforts that might otherwise be lacking indoors without real riding companions. More about training zones in cycling.

To preview the conclusion a bit: It depends. Which training method can be used more efficiently, depending on the content and external conditions? For example, it doesn't benefit an athlete to spend hours outdoors in the cold at low wattage if they then must skip training for two weeks due to illness. In that case, it's better to go for a short outdoor run or get on your indoor trainer. The same applies to potential accidents due to poor lighting conditions in the evening or in forests – even with top-notch lighting equipment, there's always some risk. Within your own four walls, there's no traffic, no obstacles, no getting lost, and no bonking. On the trainer, you can complete your program undisturbed. Training rarely has just a single effect. A round on the cyclocross bike is not only an effective workout but also excellent bike handling practice. The group ride on a cold Sunday morning improves peloton behavior and tactical understanding, attacks over real climbs, for example, give a better feel for current performance capability than virtual watt values on a PC. This is where the great advantage of riding outdoors under real conditions lies, even when they're unpleasant: You train multiple skills simultaneously!

From a sports science perspective, both training types have their justification and can be efficiently built into training planning. Basically, you have more opportunities outdoors to work on multiple skills simultaneously; additionally, calorie turnover per unit of time is higher, which, for some cyclists, is an extra argument in favor of riding outdoors, especially in the pre-season. The stress on the sit bones from the stoic position on an indoor trainer is so high that endurance sessions of more than 2 hours are difficult to sustain. So, when it comes to developing base endurance at an ambitious level – meaning volumes of three hours and more – there's no getting around cycling outside. 

Assuming a competition or season peak in summer, in a classic training structure, unfortunately, long easy riding and the winter months coincide. For competitive athletes in Europe, winter training outdoors is therefore a must. But that doesn't mean high-intensity indoor trainer sessions are out of the picture. For special, targeted efforts, FTP tests, or truly dangerous weather, there are few alternatives to the trainer. A mix of both is probably even optimal in terms of effectiveness.

This argument for outdoor training, especially for road cyclists, primarily applies to competitive athletes – those who follow a training plan to consistently improve their abilities. When it comes to just working out on the bike, keeping the body fit and healthy, or getting there, endurance training on the trainer with virtual platforms is an excellent way to push the cardiovascular system and exhaust yourself mentally and physically. So, if you're not working toward a competition on the bike or in triathlon, you can reverse the periodization – really push hard on the spinning bike or smart trainer in winter and complete the long endurance sessions in summer without darkness, rain, snow, and cold.

• Make sure the bike and indoor trainer stand stable and, most importantly, level. Lateral stress on the bike frame can fatigue and damage the material over time. Wild upper body swaying (sprints) on the fixed bike isn't good for the material either. 
• If your butt hurts unexpectedly early and severely during roller training, try changing your sitting position regularly well in advance, and also ride standing. Also consider stronger seat padding in your shorts. The most promising approach, however, is a bike saddle that's ergonomic and suited to your pelvis and position. 
• Check your saddle position settings: Outdoors, a poorly adjusted bike is less noticeable than in the lab-like indoor situation. First, try following the instructions in our tutorial, or, as a second step, use our proven Fitting Box. This will also pay off outdoors in spring. 
• During the less active time of year, many athletes and hobby cyclists tend toward muscular shortening – they get stiffer. Therefore, especially in winter, incorporate stretching exercises specifically for cyclists into your training so you can maintain the position on the roller trainer longer without problems. 
• Ensure adequate cooling, such as opening a window or using a fan. Caution: There shouldn't be a continuous airflow on the back, neck, chest, or head – risk of local hypothermia. 
• Have sufficient fluids ready from the start of training and drink before you even feel thirsty. Dehydration from the intense sweating on the trainer is almost impossible to compensate for afterward. 
• Don't let virtual or digital opponents tempt you into excessive effort or unplanned intensity. Many newcomers fall prey to the unfamiliar competitive situation on virtual platforms and forget all training planning. Occasionally, it's good to follow someone obviously stronger, but not always. 
• Speaking of sweating: You can easily lose one to two liters of water per hour. Besides drinks, make sure the floor beneath you doesn't turn into a swimming pool of sweat. Important: Also thoroughly dry the bike after training. Salt-laden sweat is aggressive and can cause screws (especially the stem cap) to rust or corrode quickly. This also applies to handlebar tape – there have been extreme cases where a caustic salt crust accumulated between the handlebar tape and the handlebars.