Indoor cycling has become incredibly popular in recent years and is the ideal way to still train on drizzly days , but perhaps even more so to bridge the gap between those shorter autumn and winter days . (Because winter miles = summer smiles, right?! 😉)
However, many people forget to consider their nutritional strategy on the rollers as well. Granted, these sessions are often shorter than outdoor training sessions, but there are still a few things to keep in mind.
How do I prepare for an indoor workout?
Everything always hinges on your basic nutrition. So make sure you're well-fueled and properly hydrated before you hop on your bike .
Has it been a few hours since you've eaten anything and you're planning to start your indoor workout in an hour? You could grab an energy bar to get you ready.
What should I eat and drink on the rollers?
This depends on the duration and intensity of your workout. A bottle of water is the absolute minimum, but in many cases, certainly not enough .
When riding indoors, you'll sweat much more than when riding outdoors. Sweating then means not only fluid loss , but also mineral loss .
For shorter indoor sessions (< 1 hour), we recommend drinking ORS instead of plain water. You don't immediately need carbohydrates, but they will compensate for the aforementioned losses .
If you plan on doing a longer workout on the rollers then it really comes down to sticking to your usual nutrition strategy (if you have one at all).
Try to aim for at least 30-60 grams of carbohydrates per hour . This can be achieved by drinking at least one bottle of Isomix (Isomix contains both carbohydrates and minerals) every hour, combined with, for example, one Energy Fruit .
For the real die-hards who can last more than 3 hours on the rollers, you can (must) even increase this to 90 grams .
New diet training
Finally, a good tip for athletes who cycle long distances. Training on the rollers is an ideal way to help your stomach and intestines get used to a new or modified nutrition strategy .
Are you planning a serious cycling challenge next year? One that will put your cycling legs to the test for hours? Then your body can benefit from a higher energy intake (90 grams to even 120 grams).
Just as your legs need to train for that challenge, you also need to train your stomach and intestines for higher energy intake . Indoor training is ideal for this : if your stomach or intestines don't respond quite as expected, you're already at home.
Pro tip: Want to increase your carbohydrate intake to more than 90 grams per hour ? Make sure your sports nutrition always has a 2:1 glucose-fructose ratio. This maximizes energy absorption, and this ratio is ideal for your stomach and intestines. SANAS Energy Gels, Endurance Bar, and Isomix all have this 2:1 ratio.
