Question: I’ve got a smart trainer and use Zwift regularly, but I also love riding outside. Some of my friends have gone almost entirely indoor with their training, while others refuse to get on a trainer except during snowstorms. Is there an ideal balance between indoor and outdoor training as far as getting fit to race this spring? I want to maintain my bike handling skills but also take advantage of the efficiency of indoor workouts. — Mark B.
RBR Replies: If you’re planning to race outdoors this spring, I’d aim to get outside for at least two rides per week, even during heavy indoor training blocks.
Indoor training on smart trainers is incredibly time-efficient and great for focused workouts. There’s no coasting, no stoplights, and no weather to contend with. You can execute precise intervals that might be impossible to do on your local roads. Plus, modern training apps like TrainerRoad and Zwift make indoor riding more engaging than ever. I do a lot of Zwift riding myself, and I’ve found it very helpful for increasing cardiovascular fitness.
However, there are aspects of cycling that simply can’t be replicated indoors. Bike handling skills require regular practice. The micro-adjustments you make while cornering, maintaining position in a group, or dealing with wind all contribute to your overall cycling ability. These skills can deteriorate surprisingly quickly if you do all your training indoors.
My recommendation? Use indoor training for your structured workouts, especially high-intensity intervals or specific efforts that require precise power targets. Save your outdoor rides for skill work, endurance training, and group rides. If you typically train five days per week, try two indoor sessions and three outdoor rides.
This approach lets you get the best of both worlds: the precision and efficiency of indoor training plus the skill maintenance and pure enjoyment of outdoor riding. Just remember that outdoor riding often takes longer to accomplish the same training stress, so adjust your expectations accordingly.
One more tip: If you live somewhere with defined seasons, consider shifting this balance seasonally. You might do more indoor riding during winter months, then flip to mostly outdoor riding as it starts to warm up outside. But if you’re doing structured workouts, maintaining both types of riding year-round can make you a fitter cyclist.