What Do You Need To Start Cycling Indoors?

Cycling indoors has never been more popular, and for good reason. Whether you’re a DIY enthusiast investing in a flexible fitness routine, a young professional striving for balance, or a competitive rider wanting to maintain form over winter, turbo training provides an efficient, weather-proof solution. If you’re ready to take your training indoors, our tips will guide you through everything you need to get started — from essential equipment to creating the ultimate pain cave.

1. Invest in the Right Turbo Trainer

The foundation of your indoor cycling setup is the turbo trainer. Choosing the right one depends on your budget, cycling goals, and available space. There are two main types: wheel-on trainers and direct-drive trainers. Wheel-on models are usually more affordable and easier to store, while direct-drive trainers offer better stability, quieter operation, and more accurate power data.

For those who are serious about training, a smart turbo trainer that connects to apps like Zwift, TrainerRoad, or The Sufferfest is a game-changer. Smart trainers automatically adjust resistance based on the virtual terrain or your workout plan, providing a far more immersive and effective training experience.

When assessing your options, consider portability, noise levels (especially important if you live in a flat or shared home), and compatibility with your bike's axle sizes and gearing system. Leading options include Wahoo KICKR, Tacx Neo 2T, and Elite Suito.

2. Don't Forget a Dedicated Training Space

Setting up a dedicated space for your indoor cycling is crucial for both performance and motivation. You don't need a huge area — a spare room, garage, or even a well-organised corner of your living room can work perfectly. The key is consistency and convenience: the easier it is to hop on the bike, the more likely you are to stick to your routine.

Ensure good ventilation since cycling indoors can get hot and sweaty fast. Think about investing in an industrial floor fan or even two! A cooler environment helps regulate body temperature and ensures you can ride longer and train harder without overheating.

Protect your floors from sweat and grime by using a turbo trainer mat. Not only does it catch drops, but it also reduces noise and vibrations — your downstairs neighbours will thank you!

3. Equip Yourself with Essential Accessories

A successful indoor training setup involves more than just a trainer and a bike. Here are some must-have accessories to create a seamless experience:

• Riser Block: This levels out your bike's front wheel, ensuring comfort and reducing wrist strain.
• Towel: Keep one on your handlebars and possibly a second nearby — you'll be thankful mid-workout.
• Fan: As mentioned, air circulation is vital to prevent overheating.
• Water Bottle: Staying hydrated during indoor training sessions is non-negotiable.
• Heart Rate Monitor: Tracking heart rate allows better training intensity control and performance monitoring.
• Speed/Cadence Sensors or Power Meter: For non-smart trainers, these accessories yield key performance data.

Additionally, consider a sturdy table or stand to hold your devices, towel, snacks, or remote controls within easy reach. Convenience can make or break your training experience.

4. Choose the Right Training App

Indoor cycling would be far less engaging without the allure of virtual rides, structured training plans, and online races. Here's a quick comparison of popular training apps available for UK riders:

Choosing the right app will enhance your sessions dramatically, offering goals to chase, structured training programmes, and even friendly competition with other riders across the world.

5. Plan Your Training Sessions

Consistency is the golden rule when it comes to training. Set tangible goals: whether that's riding three times per week, preparing for your next sportive, or simply building cardiovascular health.

Create a realistic schedule that fits alongside your work, family, and social commitments. Short, intense efforts like HIIT workouts are highly effective when time is limited. Meanwhile, weekend longer sessions can simulate those epic outdoor rides you love.

Make it social when possible. Join virtual group rides or engage with online cycling communities. Sharing experiences, tips, and encouragement keeps motivation high, especially during those tougher blocks of training.

6. Prioritise Comfort — and Safety

Comfort counts where indoor cycling is concerned. Unlike outdoor riding, you don't change position frequently, so little issues like a poor saddle height or misaligned handlebars can become big problems fast.

Invest in quality cycling shorts with a good chamois pad to protect sensitive areas. Consider setting up your bike with the same critical measurements as your outdoor setup to prevent injuries. Even professional tradesmen and architects, accustomed to long periods of standing or movement, can suffer discomfort if their turbo setup isn’t ergonomic.

Check your equipment regularly. Tighten any loose bolts, inspect wear and tear on your bike, and ensure your trainer is stable and secure before every use. Safety first, always.

7. Keep Motivation High

Long, dark winter months or a busy professional life can sap even the strongest motivation. That’s where indoor training shines: structured, manageable workouts match your available time — and there’s always another fun challenge to conquer.

Set milestones and reward yourself when you hit them. Maybe it's a new pair of bib shorts after completing your first century ride indoors, or upgrading to a high-end smart trainer after sticking to a three-month plan. Recognition fuels repeat behaviour.

Finally, don't underestimate the power of great music, exciting new workouts, or a film on in the background. Fresh stimulation keeps boredom at bay and transforms turbo time from a chore into a highlight.

Conclusion: Your Indoor Cycling Adventure Starts Here

Indoor cycling is a brilliant investment in your fitness, wellbeing, and cycling performance. Whether you're new to turbo training or upgrading an existing setup, investing in the right gear, creating a motivating environment, and planning your workouts is key to success. Follow these tips, and soon you’ll find indoor cycling not just effective, but thoroughly enjoyable too. Welcome to the future of fitness — without having to leave your house!