Indoor cycling has gotten complicated with all the gear options and marketing hype flying around. As someone who’s kept a stationary bike in my basement for five years straight, I learned everything there is to know about what actually works for year-round cycling fitness. Today, I will share it all with you.
I bought a stationary bike during the first winter I tried to keep cycling fitness year-round. Five years later, it’s still in my basement getting regular use, which honestly surprises me – most fitness equipment becomes expensive coat racks. Here’s what I’ve figured out through trial, error, and plenty of winter miles.
The Case for Indoor Cycling
When it’s 20 degrees and dark at 5pm, nobody wants to ride outside. A stationary bike means no excuses. No bad weather. No traffic. Just pedal. That’s what makes indoor cycling endearing to us year-round riders – it removes every possible excuse between you and your workout.
I also use it for recovery rides, which has been a game-changer. Sometimes you want 30 minutes of easy spinning without planning a route or dealing with stoplights. Just hop on, zone out, and let your legs recover.
Different Bikes for Different Purposes
Probably should have led with this section, honestly. Upright bikes feel most like a real bicycle. Same riding position, similar muscle engagement. Good for cyclists who want to maintain their outdoor form without having to bundle up in winter gear.
Recumbent bikes have you leaning back with the pedals in front. Much easier on the lower back, which matters more as you get older. My father-in-law uses one after his back surgery – it’s the only cardio he can do comfortably without aggravating his condition.
Spin bikes have a heavy flywheel and let you stand and sprint. That’s what gyms use for spin classes with instructors yelling motivational things at you. More intense workout, more ways to vary the effort, more ways to make yourself suffer productively.
What Actually Makes You Use It
The bike that works is the one you’ll actually ride. A $3,000 Peloton gathering dust is worse than a $300 basic bike you use three times a week. I’ve seen both scenarios play out with friends and family.
I put mine in front of a TV. Entertainment helps the time pass – otherwise you’re just staring at a wall counting down minutes. Others swear by Zwift or TrainerRoad for structured workouts with virtual riding partners. Whatever keeps you pedaling is the right answer for you.
Setup Matters
Seat height is critical: when the pedal is at the bottom, your leg should have a slight bend. Too low and your knees hurt after 20 minutes. Too high and you rock side to side, which looks ridiculous and wastes energy.
Handlebar height depends on your flexibility. Most people need them higher than they think, unless you’re naturally flexible or enjoy back pain.
The Fitness Payoff
Consistent use builds aerobic base and leg strength without beating up your joints like running does. I’ve done 45-minute sessions three times a week all winter, and my outdoor riding improved noticeably come spring – I could hang with faster groups right from the start.
It’s not as fun as riding outside, let’s be honest. But it’s reliable, and consistency beats intensity every time when you’re building fitness for the long haul.
