Cycling training with gym equipment

[feynman]

I don't race or have any specific goals beyond eventual long distance riding, but I do like improving my cycling performance and overall fitness (with a bike as my weapon of choice).

Our beautiful riding weather just started for the next six months or more, so I am thinking of selling my indoor trainer as I ride outside more, but also joining a cheap gym across the street to supplement, and one more clause here to make it an extra runny run-on sentence.

I might not do this, because I actually enjoy the indoor trainer and its convenience, but I figured I'd ask my more experienced friends their thoughts.

If I do, I'm wondering how best to get better at cycling using generic gym bikes, spin classes (?), etc. I have a fairly good idea of how to approach off-the-bike strength/conditioning stuff, but feel free to give me advice here too. I'm all ears.

I'm currently using my trainer with a repeatable basic Masters fitness plan that scales with FTP, from working with a cycling coach a few years ago. It's a few intervally workouts each week and a longer ride on the weekends. The nature of the interval workouts changes in blocks every 3-4 weeks. I think it's fairly standard as far as general fitness cycling training plans go.

I've already typed too much, so I'll shut up. Thanks for any thoughts on the matter.

[benb]

You can do quite a bit on the gym bikes, but they tend to be a major PITA in two ways IME:

- Personally I usually can't get a comfortable/safe fit to ride hard on the upright ones. High chance they will mess with my knees as I usually can't get the saddle far enough back, saddle is like 200mm wide with 3" of foam so butt isn't going to be happy, my feet might not fit on the pedals, and the Q-factor is weird. I have much, much better luck with the recumbent gym bikes.

- The computer user interfaces are usually off in a different universe from what we might want to do a cycling working that resembles what we would do outside or what we do on our own trainers. It's usually kind of painful to adjust the power/resistance levels to do intervals for example.

The rowing machine is an awfully good substitute.

[XXtwindad]

I have a run of the mill no-frills exercise bike. I crank up the tunes and mash.
The best exercise bike …. is the one you use the most. 🍻

[LJohnny]

Second indoor erg rowing. It is great for conditioning. Just check the form, with any repetitive exercise it is mandatory. Other than that it is one of the best low impact options for indoor conditioning. Specially Zone 2.

[dgauthier]

It has always been my understanding the best way to improve your cycling performance is to *ride your bike* -- there is no better substitute.

Of course, any cross training that improves your overall fitness will be felt on the bike. This might be old news for you, but here are two cycling-focused suggestions:

1. Cycling-specific weight training in the gym.
The classic "Cyclist's Training Bible" by Joe Friel has a chapter on weight training specifically for cyclists. You can find it here: https://www.amazon.com/Cyclists-Trai.../dp/1937715825

2. Swap the indoor trainer for rollers at home.
Learning to ride rollers will sharpen your cycling skills while you exercise indoors, improving your bike handling, balance, and pedal stroke smoothness.

[Ewiser]

At my local gym they have personal trainers. They have set up a gym training program. To get my hip flexors in shape and weight training for my different leg muscles. A some upper body and core.
I have a Kickr bike at home and ride it in the morning. The bikes at the gym are useless for any type of actually doing any cycling training

[feynman]

Thanks, all. I appreciate the replies.

[sasquatch16v]

If your goal is to continue to improve your riding....Ride the trainer indoors at home, you'll enjoy it more (if that's even possible???) than the basic gym bike. You'll likely get a more efficient and specific workout on the trainer. You already have the equipment, so why not. I despise my trainer, but realize it's worth and as a result gets some winter use.

Outside of that... the rower is a HELL of a cardio workout and can be a "replacement" to the trainer. If you're going to the gym, just lift weights... squats, deadlifts, heavy kettle bell swings, farmers carry, pushups (it's OK to have upper body strength as a cyclist).

[Alistair]

Gym bikes tend to be pretty awful compared to a proper smart-trainer at home. Less comfortable saddle, poor fit, inconsistent resistance, and UIs not designed for cycling but general fitness.

If you want to do a spin class, by all means, do a spin class. They have their place. I just wouldn't want to do solo training on a generic exercise bike.

For me, the gym is for supplemental training. Weights, Concept2 rower, etc.

These days, my indoor training is some mix of:
Basement
- Wahoo Kickr with one of my own bikes mounted (w/ Zwift or TrainerRoad)
- Concept 2 rower

Office Gym
- Treadmill (only when it's too icy to run outdoors)
- Weights, typical weight workout:
--- superset: split squats / Romanian DL
--- superset: dumbbell press / barbell rows
--- core
--- superset: overhead cable pulls / push-ups OR strict press
--- core
--- superset: tricep cable pushdowns / bicep curls
--- shoulder work (stretches, light rotator cuff work)

[XXtwindad]

Originally Posted by sasquatch16v

If your goal is to continue to improve your riding....Ride the trainer indoors at home, you'll enjoy it more (if that's even possible???) than the basic gym bike. You'll likely get a more efficient and specific workout on the trainer. You already have the equipment, so why not. I despise my trainer, but realize it's worth and as a result gets some winter use.

Outside of that... the rower is a HELL of a cardio workout and can be a "replacement" to the trainer. If you're going to the gym, just lift weights... squats, deadlifts, heavy kettle bell swings, farmers carry, pushups (it's OK to have upper body strength as a cyclist).

It’s necessary to have upper body strength as a human.

[sasquatch16v]

Originally Posted by XXtwindad

[/B]

It’s necessary to have upper body strength as a human.

yes yes I know, it was more of a sarcastic blanket statement as so many cyclists chase an insanely low body weight to max their W/KG at the detriment to upper body strength and muscle mass.

I can attest to this because I feel victim to it and know many others who have too.

[slowpoke]

Originally Posted by XXtwindad

It’s necessary to have upper body strength as a human.

Feel like people outside of cycling are generally more prone to skipping leg day than upper body day. #aesthetics #ripzyzz

[XXtwindad]

Originally Posted by slowpoke

Feel like people outside of cycling are generally more prone to skipping leg day than upper body day. #aesthetics #ripzyzz

That’s the flip side of the equation. Equally as weird. “Curls for the girls.”

[ridethecliche]

If you're motivated... you can do a lot with a set of adjustable dumbbells +/- a straight bar.

I used to have an erg but it really kills my lower back as I start getting into it since I have existing issues (2 surgeries in my 20s). I have some free weights and neglected it for too long. Starting back into it now since it really helps with overall core strength and injury prevention, especially for snowboarding season. I have a month and a half till I start up with that so hoping for some progress.

IMHO, I think it was a great idea for me to pick up some used weights and supplement my trainer rides with that.

[MatchDave]

My current gym doesn't have spin classes, but previous gym in a different city had a couple of quite good spin classes weekly. What made them good was they were led by cyclists - either roadies or triathletes - so what we did in those classes primarily was based on stuff we do on bicycles. Other spin classes at same gym were led by non-cyclists, and they were awful.

So if you can find spin classes led by genuine cyclists, can be a useful off season addition.