Indoor training
Indoor training can be tough sometimes, as it challenges both your mind and body—let me show you what works for me.
Living in Canada has its perks and challenges. Even though I’ve been lucky enough to escape winter the past few years, I’ve still faced my fair share of indoor training sessions. It can be mentally tough, especially if you're aiming to put in some solid hours. No matter your level, the urge to compare yourself can become inevitable and harmful. It's easy to lose motivation. Even with a couple of screens or good music, there are never enough distractions to make you forget that you're only 10 minutes into your 3-hour endurance ride. I can't make your intervals easier, but I can still offer a few tips to make it more enjoyable.
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Nutrition still matters
Even though the workload might be lighter than during the regular season, nutrition and hydration remain crucial indoors. All that sweat needs to be replaced! You might not need carbs in your bottles if you’re getting enough from solid food, as the riding isn’t as long, but electrolytes are a must. I usually only use mix in my bottles on interval days, as it’s easier to digest. Having nutrition goals can even make indoor riding more fun—you can use food as something to look forward to. Stop mid-ride to make yourself a coffee, like you would at a café, or bake your favorite banana bread recipe and enjoy a slice every 30 minutes during a longer session to stay focused.
I've been using the Canadian brand Solo Fuel System to fuel my rides, and it’s been working really well for me. Their products are made with simple ingredients like maltodextrin, fructose, and sodium citrate, giving me the energy and hydration I need. The neutral flavors are easy on the stomach, and I love that it’s affordable. It helps me stay at my best, whether it’s for endurance or interval days.
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Upgrading your indoor training space
Creating a space that motivates you is probably the best way to make indoor training more enjoyable. It’s a bit of an investment, but you can build it up gradually, like I did. I hadn’t used a smart trainer until this year, so there’s no rush to get one—there are cheaper improvements you can make first. For example, setting up a nice LED light system that syncs with the music can really change the vibe, and make the ride stimulating. Another good addition is a fan with a remote. Being able to adjust the fan without getting off the bike is a game-changer, especially during long sessions. If you’re not very handy like me, you could build a small table for your devices, snacks, and drinks—or ask your boyfriend/girlfriend for help! These small adjustments can really improve your training environment and make your indoor sessions more enjoyable.
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Maximizing comfort and performance with the right tools
When you’re training indoors, you don’t have the same freedom to move around as you would on a regular ride. You can’t shift your position as much, so the way your bike fits becomes even more important. A proper fit ensures that your body stays comfortable and safe during those long, hard sessions. You wouldn’t want to ride your bike if it constantly kills your body rather than your legs, right?
I did a lot of torque work indoors this year, so I had to be extra careful about my knees. A proper bike fit is essential to avoid any unnecessary strain, but I know it can be annoying and expensive to set up a fit at a bike shop. That’s why I used MyVeloFit this year—it helped me fine-tune my setup at home, keeping me comfortable and injury-free without the hassle. Small adjustments can make a big difference, and with MyVeloFit, I was able to make sure I was in the best position to crush those indoor sessions.
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Set healthy habits and goals
I found it really helpful to create a little routine before hopping on the bike. A quick activation session can make a huge difference in how comfortable you feel when you start your ride. It can be as quick and easy as you want. I like to work on my glutes and hips since they tend to get tense the most. Some stretching before bed always helps me feel better the next day.
Setting goals to look forward to can also keep you motivated. Indoor training is perfect for tracking progress and controlling variables. Your goals can be as specific as a weekly Zwift race, hitting new power targets, taking on endurance challenges, or simply building fitness step by step. Having something clear to aim for makes every session feel purposeful and rewarding. It’s important to keep in mind that it’s perfectly normal not to follow your plan to the letter, and to be easy on yourself when you’re simply not feeling it.
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Training in a Studio: My Toguri Experience
Even though most of my training is done at home, going to the Toguri studio in Montreal a couple of times each winter is something I look forward to. It’s a bit of a drive from Gatineau, but totally worth it for testing or harder sessions. I do my lactate testing there, which helps me understand where my fitness is at the moment and which zones I should focus on in training.
The trainers at Toguri are incredible—they know exactly how to push you while keeping the sessions tailored to your goals. Training in such a nice space, with people around and more structure, makes it so much more motivating and fun.
It doesn’t have to be at Toguri, but if you’d like to train in a studio with expert guidance and a good setup, I highly recommend it! It’s an experience that can completely change how you approach indoor training and give you a clearer idea of where you stand with your fitness.
