Master Indoor Cycling: Build Strength & Endurance in the Pain Cave
When the weather is unpredictable, the sun has set, or you’re short on time, indoor cycling becomes a game-changer for endurance athletes. The “pain cave” – your dedicated indoor training space – can be the key to levelling up your triathlon performance, cycling endurance, and overall fitness.
Whether you’re a runner adding cross-training, a triathlete refining your bike leg, or a cyclist wanting to build power, mastering indoor cycling can improve efficiency, build mental resilience, and optimise your training year-round.
Let’s break down everything you need to know to get the most out of your indoor cycling sessions.
Setting Up Your Pain Cave
Your pain cave should be a place where you can train without distractions, push your limits, and stay consistent. The goal is to create an effective, comfortable, and motivating space for your indoor sessions.
Essential Equipment for Your Setup
Bike and Trainer: A smart trainer (compatible with apps like Zwift, TrainerRoad, or Wahoo SYSTM) or a classic turbo trainer can replicate outdoor riding conditions and track key performance metrics.
Fan: Indoor training leads to higher sweat loss than outdoor cycling due to lack of wind resistance. A high-powered fan helps regulate temperature and prevent overheating.
Mat and Towel: A trainer mat dampens noise, protects flooring, and absorbs sweat. Keep a towel within reach to manage sweat during sessions.
Screen or Tablet Holder: If you’re following structured workouts, racing on Zwift, or watching training videos, having a screen at eye level improves focus and posture.
Hydration and Nutrition: Indoor rides can be deceptively sweat-heavy, so hydrate consistently and have quick-access nutrition available for longer sessions.
Creating a Space You Want to Train In
Your pain cave should feel inspiring and practical. Make it a place you want to train in, not just somewhere you have to. If possible, dedicate a space where your bike and trainer can stay set up so there are no barriers to getting started.
The Benefits of Indoor Cycling for Endurance Athletes
Indoor cycling is more than just an alternative for bad weather days—it provides specific performance benefits that make you a stronger, faster, and more efficient athlete.
1. Improves Power and Efficiency
Indoor training removes external variables like wind, road conditions, and traffic, allowing you to focus purely on power output and pedal efficiency. Structured sessions can improve cadence, strength, and cycling economy.
2. Builds Mental Resilience
Riding indoors can be mentally tough. Without changing scenery, riders must stay focused and disciplined. This mental endurance translates directly to race-day performance, making you better at handling discomfort and staying consistent.
3. Enhances Triathlon-Specific Training
For triathletes, indoor cycling allows you to replicate race scenarios, perfect brick sessions, and dial in your power zones without external interruptions. Practising race cadence, fuelling strategies, and transitions is easier in a controlled environment.
4. Provides Time Efficiency for Busy Athletes
For those balancing work, family, and training, indoor cycling eliminates wasted time on traffic, stoplights, and unpredictable road conditions. You can get a high-quality, structured workout in less time.
Types of Indoor Cycling Workouts
Mixing up your training is key to progression, preventing plateaus, and keeping sessions engaging. Here’s a breakdown of key indoor cycling workouts:
1. Endurance Rides (Base Building)
Duration: 60–120 minutes
Intensity: Low to moderate (zone 2)
Benefit: Builds aerobic fitness, cycling endurance, and overall stamina.
2. High-Intensity Intervals (Speed & Power)
Duration: 30–60 minutes
Structure: Short bursts of high effort (e.g. 30 seconds to 3 minutes) followed by recovery
Benefit: Improves power, speed, and lactate threshold.
3. Strength and Hill Climbing Sessions
Duration: 45–90 minutes
Structure: Seated or standing climbs with high resistance
Benefit: Builds muscular endurance, leg strength, and climbing ability.
4. Tempo and Sweet Spot Work
Duration: 45–75 minutes
Intensity: 80–90% of threshold power
Benefit: Improves sustainable power, builds race-day endurance.
5. Recovery Rides
Duration: 30–45 minutes
Intensity: Low (zone 1)
Benefit: Aids recovery while keeping the legs moving without fatigue.
How to Stay Motivated During Indoor Rides
One of the biggest challenges of indoor training is boredom and mental fatigue. Here are some ways to keep your pain cave sessions engaging and effective:
1. Use Virtual Training Apps
Platforms like Zwift, TrainerRoad, Wahoo SYSTM, or Rouvy offer structured workouts, interactive courses, and race simulations to keep training engaging.
2. Follow a Structured Training Plan
Having a clear plan keeps you accountable and progressing. Whether it’s FTP-building intervals, endurance rides, or race prep, structured plans ensure every session has a purpose.
3. Listen to Music, Podcasts, or Audiobooks
Background entertainment can help pass time, improve focus, and keep motivation high. Try upbeat playlists for intensity sessions or podcasts for steady-state rides.
4. Join Online Communities or Virtual Races
Being part of an online training group can add accountability and social motivation. Many platforms offer group rides, leaderboards, and races to push your limits.
5. Break the Ride into Smaller Segments
Instead of focusing on the total ride time, mentally break the workout into smaller sections. Focus on hitting each interval, one at a time, rather than the full session length.
Fuelling and Hydration for Indoor Cycling
1. Hydration Matters More Indoors
Sweat loss indoors is significantly higher due to lack of wind cooling. Aim to drink 500–750ml per hour, and include electrolytes for longer sessions.
2. Pre-Ride Nutrition
For rides over 60 minutes, have a small pre-session meal or snack containing carbohydrates and a little protein (e.g., banana with nut butter, oats, or a protein smoothie).
3. Intra-Ride Fuel for Longer Sessions
Under 60 minutes: Water and electrolytes.
60–90 minutes: Small carb intake (e.g., sports drink, energy gels, dried fruit).
Over 90 minutes: 30–60g carbs per hour to maintain energy and avoid fatigue.
4. Post-Ride Recovery
Replenish carbs, protein, and electrolytes within 30–60 minutes post-ride to aid recovery and muscle repair.
Final Thoughts: Why Indoor Cycling Should Be Part of Your Training
Mastering indoor cycling transforms your endurance, strength, and mental toughness. Whether you’re training for a triathlon, a cycling event, or simply improving fitness, the pain cave is a powerful tool to boost performance and consistency.
Key Takeaways:
A well-set-up pain cave makes training efficient and enjoyable.
Structured indoor workouts improve power, endurance, and mental resilience.
Virtual platforms, group rides, and structured plans help maintain motivation.
Hydration, fuelling, and recovery are essential for performance indoors.
Embrace the pain cave and watch your cycling performance, fitness, and race-day confidence reach new levels.
Ready to Train Smarter and Feel Stronger?
At Pretty Strong Coaching, we help busy women like you train smarter, fuel better, and achieve your running and triathlon goals - without burnout or overwhelm. If you're ready for personalised coaching that fits into your life, let's chat!
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