Transition from Outdoor to Indoor Training

While there’s plenty of literature about transitioning from indoor cycling (think spin bikes and classes on the trainer) to outdoor rides, there’s not much about going in the other direction. Winter will be here in the blink of an eye and we want our riders to be prepared to move from rides on the open road to crushing it in the pain cave. Below are four tips and tricks to make the transition as seamless as possible.

1. Allow Yourself a Transition Phase

Even if cycling is your passion, day in and day out physical and mental energy is can be exhausting for the body and the soul. Take a moment to reflect upon your season. Did you accomplish your goals? Did you have fun? Is there something you didn’t do that you want to aim for next year? Don’t be afraid to allow yourself a couple weeks (or more!) to explore other passions and identify your goals for the following season and hop back in the saddle with a newfound energy.

2. Give Your Bike the Attention it Deserves

The end of the outdoor season is a great time to give your bike some attention. Is your bike muddy from that ride that ventured off the beaten path? Is your grip tape unraveling or worn? Are your brakes feeling a little less responsive than usual? Whether you give your bike a good cleaning at home or taking it in for a professional tune-up, the transition from outdoor rides to indoor is a great time to give your bike some TLC before putting it on the trainer for the winter.

3. Identify Your Strava Competition

...and crush them. A little friendly competition never hurt anyone, right? Log your miles on Strava and compete with other riders in the Kinetic group (go to to join). When you find a rider within your power or distance threshold, use that as motivation to fuel that AM workout that you were a little too tempted to skip.

4. Embrace the Interval Workout

One major benefit of trainer rides is the control you have over the terrain. Week 2 of our 12-week Frederik Van Lierde training class is an easy 60 minute spinning workout–great for a comeback ride after a break.

Keep intensity lower around zone 2 and 3 and focus more on smooth, higher cadence spinning. The workout is as follows:

Interval 1: 15-minute easy warm up

Interval 2: 10-minutes zone 2-3 at 100 RPM cadence

Interval 3: 10-minutes zone 2-3 at 90 RPM cadence

Interval 4: 10-minutes zone 2-3 at 100 RPM cadence

Interval 5: 15-minute cool down

Don’t forget to log those rides! We can’t wait to see them.

FeaturedRachel Cochran