Pacific Cycling Centre is adapting to the current situation by offering indoor training alternatives. While we have coached the traditional way over the last 40 years – one-on-one and through camps – over the last decade we have been coaching athletes online all over the world. So offering virtual training is not new to us. Over the next few weeks we will be sharing training advice to make your indoor riding a meaningful experience for you.

Setting up

Set up your trainer in an area with good airflow. The room temperature should be on the cooler side. Have a mat or towel under your trainer and bike to absorb some of the noises and vibrations during your workout. Have a small table beside you with all the things you may need during your ride including hydration, nutrition and a towel.

Hydration is crucial as you will sweat more indoors compared to riding outside. You become dehydrated faster and lose more minerals through increased perspiration, included but not limited to chloride, potassium and sodium. To offset this you should be consuming 500ml of your favourite electrolyte mix for every 30-45 minutes of riding time.

During the trainer ride there is no need to be energy deficient. Nutrition for the workout should not differ much from your regular road ride (have your main meal three hours before the workout). You may think your ride is short, and that you don’t need any fuel. Though you may feel and think this way, going into a calorie deficit during the workout will harm you in the long-term.


Breathing Exercises: Before you get on the bike for your ride, start with 5-10 minutes of breathing exercises (if you have respiratory muscle training devices, such as a power lung, use it). Breathing exercises helps to warm up your lungs, and increases working capacity while also strengthening your diaphragm.

Dynamic warm up: Dynamic Leg Swings (see below for exercises)

On the bike

  • 15-30 min below 2w/kg -use a light gear and increase the cadence as you are warming up. This allows your core and muscle temperatures to increase to ideal working conditions.
  • 1-2 min x CP (Cadence Pyramid) a good on bike activation and leg speed maintenance (example below)
  • 5-10 min easy at (~1.5-2.5w/kg) before the start of the main workout

Main workout

Based on individual needs, and training program.

Example: Training target –  mid aerobic endurance; duration:  60-75 minutes  including 3-4×15 min at tempo pace; rest 5 min


  • 1-2x 5 min PT (Pedaling Technique) Single leg pedaling, focusing on pedaling techniques
  • 10-15 min cooldown below <1.5w/kg using light gears and low resistance – lower the cadence as you are getting closer to the end of the ride. This begins the process of returning body temperatures back to normal.
  • 15-20 min static flexibility exercises (this is an important part of your training routine, this brings your body and core temperature to normal conditions)


Dynamic warm up: Dynamic Leg Swings

1×10 each Front Leg Swing

1×10 each Rear Leg swings

1×10 each Side swings

1×10 each Side rotational swings

1×10 each Side rotational swings reverse direction

Cadence Pyramidgeneral prescription and guidelines must be adapted to your needs and abilities

Choose the peak cadence for the top of the pyramid, this is what you will hold for 2 minutes. e.g. 125rpm

Start at 95rpm in one-minute segments and increase the cadence 10rpm until your reach 125rpm, hold this for 2 minutes. Reduce the cadence 10rpm for every minute until you are back at 95rpm. For repeat sets take 5min of rest under 95rpm.

By Houshang and Alex Amiri