I started using a stationary bike three winters ago when I couldn’t face riding in the cold anymore. What started as a temporary solution became a regular part of my routine. Here’s what I’ve learned about making indoor cycling actually useful.
The Real Benefits
Consistency beats everything else in fitness. A stationary bike removes the excuses – weather, darkness, traffic, time constraints. It’s there whenever you have 30 minutes.
For cardio, it works. Heart rate goes up, you sweat, calories burn. Not as interesting as riding outside, but equally effective physiologically.
Easy on the joints too. No impact like running. Good option for people with knee problems or anyone coming back from injury.
Different Types for Different Needs
Upright bikes: Feel most like regular cycling. Engage your core. Good for cyclists maintaining fitness in the off-season.
Recumbent bikes: You lean back against a support. Much easier on the lower back. My father uses one – it’s the only cardio machine he can tolerate after his back surgery.
Spin bikes: Heavy flywheel, intense workouts, you can stand and sprint. What gyms use for spin classes. More engaging but also more demanding.
Making It Tolerable
Indoor cycling is boring. Accept this. Then figure out what makes it bearable for you.
I watch TV shows – saves them for bike time only. Others use Zwift or training apps with structured workouts. Some people just listen to podcasts. Whatever keeps you pedaling.
Variety helps. Alternate between steady-state rides and interval sessions. Mix up the resistance. Don’t do the same thing every day.
Setup Basics
Seat height: leg slightly bent at the bottom of the pedal stroke. Handlebars: high enough that you’re not hunched over. Both matter for comfort and preventing injury.
The Fitness Payoff
I do three 45-minute sessions per week through winter. Come spring, my outdoor riding picks up where I left off instead of starting from scratch. That’s the point – maintaining base fitness so you’re ready when the weather improves.
