Advantages of an Indoor Trainer
When you train indoors, you have complete control over your environment. You won't have to worry about traffic, pedestrians or stop signs while you practice your pedaling technique.
A good way to improve pedaling efficiency is to watch yourself in a mirror. Find your dead spots and concentrate on being more efficient applying force when there is a lag in power output.
Once you've practiced this a few times, you'll realize that pedaling is much more complicated than pushing the pedals with your feet.
More: 3 Tips to Get the Most Out of Your Indoor Trainer Workouts
To improve your technique and produce more power, you'll also need to dial in the correct saddle height. A saddle that is too low or high will keep you from using all of your muscle groups, and can lead to an overuse injury. Saddle fore/aft, pitch and upper body position also play a factor in how efficient your pedal stroke is.
Use the stationary trainer to adjust these variables through trial and error. If you haven't had a bike fit, this may be a good place to start. When it comes to improving your pedal stroke, small changes in position will make a big difference.
Stationary Trainer Vs. Rollers
In terms of stationary trainers, you have two types to choose from: a fluid trainer or a magnetic trainer. Fluid trainers use fluid inside of a chamber along with a flywheel to apply progressive resistance to your tire. A magnetic trainer uses the distance between two magnets and a flywheel to create static resistance.
More: How Rollers Will Improve Your Technique
Each type of trainer has its own advantages and disadvantages. While a fluid trainer may be best for hard interval efforts, a magnetic trainer is better suited for improving your pedaling efficiency. High-cadence spinning at a lower resistance will be easier than the progressive and more road-like feel of a fluid trainer, which can make it more difficult to pedal the faster you spin.
Rollers offer even less resistance. Because of this, it promotes efficient technique. Unlike a stationary trainer, rollers force the cyclist to balance while pedaling. Rollers also force a you to stay in an area 18 inches wide. Smooth pedaling is the key to keeping your bike still and the rollers moving.
You'll also use your core to stabilize the bike, which is another element of cycling fitness that you should work on during the winter months. In a way, riding rollers will force you to be efficient.
Remember, the key to improving your pedal stroke is practice. Spending a little time becoming more efficient this winter will go a long way toward results in the spring and summer.
More: 8 Cycling Tips for Your Indoor Trainer
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