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As a former rider for many years and a Cycling Coach for over 20 years having worked with all levels of riders from Leisure riders, Juniors and Elite racing cyclists I have seen the benefits of the use of indoor trainers, however I have also seen the major pitfalls that can come with the over use of them.

During this lockdown the past few months, I can certainly see how they have been a life saver for a lot of riders who are unable to go outside for good spins and are at least able to keep their bodies fit and their heads fit by being able to do some sort of training.

I had personal experience myself as a rider in the early 90’s when I badly broke my arm racing and was unable to ride the bike outdoors. However with the use of an indoor trainer a few times a week combined with a lot of walking! I was able to keep fit and sane for 6 weeks and the first race I returned to I actually finished 2nd in. It was also with the help of a great coach at the time (Paddy Doran Peak Endurance Coaching) who kept me from over doing things.

However I have also seen the big downsides to the over use of indoor training and as a Bikefitting professional and Neuromuscular Therapist I regularly see riders with injuries or cycling related issues that have happened directly from the overuse of indoor trainers. In this COVID 19 lockdown I have received phone calls and emails every single day from riders who are struggling with certain issues and when I question them more I have discovered they are spending hours everyday on the indoor trainers which is significantly contributing towards their issues.

Below I have listed the benefits and drawbacks of indoor training and a lot of the issues and problems I see with their overuse or bad set up. I have listed some of the things you can do to avoid a lot of the issues.

Indoor trainers are absolutely brilliant and a great training tool when used correctly but they are never a real substitute to real outdoor training and experiences.

Indoor Trainers:

Benefits:

Drawbacks:

A lot of the issues I regularly see with riders who spend too long on an indoor trainers are:

Some tips to help over come some of the above issues:

Indoor training can be great and very beneficial once you don’t over do it. So enjoy and hope you are all back on the roads in the very near future!

Aidan Hammond

Level 3 Cycling Ireland Coach and Coach Tutor

Neuromuscular Physical Therapist

Qualified professional Bikefitter

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