Wintertime for many means: indoor cycling time. There are several possibilities for efficient bike training without any icy wind and snow. Here are the most important at a glance.

Ergometer

An ergometer in a fitness centre is suitable for endurance-specific training and is best combined with equipment training (for strengthening), however, the sitting position on almost all models is nothing like the posture you have on your own racing bike and most of them also don’t have click systems for the pedals. For training at home, there are quite good and powerful (but unfortunately also quite expensive) models, which are equipped with various programs for all performance levels and can be individually adjusted to your liking (some have a reclining posture for triathletes). As a result, the cycling behaviour is almost the same as on your own bike.

Roller training

One of the most popular forms of winter training is roller training at home on your own bike – the sitting position is therefore always correct, and your body is not literally «out of step». Roller training enables the dedicated amateur racing cyclist to do diverse technique training and individually tailor the training units with specific workouts such as cadence training (both very high and low cadences), interval training, one-legged pedalling, etc. 

If you train on the roller but don’t want to do it alone, modern roller trainers open up numerous additional possibilities. Via interactive training platforms such as Zwift, you can network with others, go on virtual group trips, cycle intervals, or take part in competitions together, just like in real bike races. There are already plenty of globally networked training groups that go "zwifting" together and arrange joint Zwift units.

Spinning

Spinning in a group has been particularly motivating for years. The group dynamics coupled with groovy music drives you to unimaginable heights, leaving you soaked in sweat. Anyone joining in these usually high frequency cycling «workouts», however, can only incorporate a few individual training aspects. On the other hand, they are excellent for working on a «smooth pedal stroke» and your coordination in general. Many amateur racing cyclists use the group-free time to do individual training on the indoor bikes. Spinning is an ideal social alternative and enriching change to roller training at home but should not be used as the (sole) basic training method.

Track training in the velodrome

Since the opening of the velodrome in Grenchen, there is yet another appealing bad-weather option: track training. You can book track courses for beginners in the velodrome, and veterans can cycle laps to their heart’s content at noon and in the evenings. For bike enthusiasts of all kinds, it is particularly highly recommended as a group experience.

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