Bike Setup Options for Indoor Cycling at Home
There are 2 setup options for the Evolution indoor cycle classes:
Stationary indoor bike (e.g. Keiser bikes)
A road bike on a Turbo Trainer Stationary
Indoor Bikes
Indoor bikes are a good option if you have the space to keep it setup permanently and have no intention on riding outside. They range dramatically in price from £300 to £3000. The entry level will allow you to cycle and get fit, although you will be reliant on “perceived exertion” or heart rate (if you have a heart rate monitor – see below) to participate in classes.
If you want a more professional bike, with good set-up options, Bluetooth/Ant+ compatibility, power, virtual reality options etc. then you need to pay a lot more – Keiser (like we have in the studio), Wahoo Kickr Bike and Watt Bike Atom are a few options.
Before you buy, check that the bike is compatible with the app/devices you wish to use. For example, Keiser bikes do not link with Zwift without an extra M3 converter device (about £150). The more expensive bikes will automatically adjust the resistance for you, following a pre-programmed workout. Others, like our Keiser bikes, rely on manual control via gears and cadence.
One of the advantages of these options is that you can hire them as well as purchase, so if you are unsure about making a larger commitment, you can “try before you buy”.
If you have an Evolution Keiser Bike then the best set up for our classes is as follows:
Download the Keiser app on your phone and enter in your FTP (ask if you want help with this). The Keiser bike computer will Bluetooth to the Keiser app, once you start pedaling.
Have this on your bike mount in front of you so you can see your %FTP. On a separate device, Zoom in to the class. You can then follow the Intelligent Cycling app on the shared screen and listen to the instructor. Manually adjust your gears/cadence to match the suggested FTP. Having Bluetooth headphones linked to this second device seems to give a better experience rather than listening direct from the device itself. At the end of the class, end the session on the Keiser app and it should give you some stats and a power graph. It will store your session data and, if you have set it up, sync with Strava.
The other option is to download and connect via Bluetooth to the Intelligent Cycling app on your phone. Make sure your FTP is in correctly. Click on ‘Ticket to Ride’ and enter the 4 digit code on the Evo Online screen. The app will then show your current FTP. Manually adjust gears/cadence to match the session. At the end, it will give you feedback on how well you followed the session. It doesn’t, however, give you average watts, sync with Strava or save your session data. The Intelligent Cycling company is currently working on solving these issues.
Options for using your own road bike:
The Turbo Trainer Turbo trainers are static devices that work against (or even replace) your bike’s back wheel and support the entire weight of both bike and rider, providing a platform that allows the back wheels to be turned without the bike going anywhere. Turbo trainers use a variety of mechanisms to offer resistance as you pedal.
The Basic Turbo Trainer
On a basic trainer you attach your back wheel to the frame of the trainer, which sits against a roller that applies resistance via a magnetic, fluid or air system. You can alter the resistance by simply changing the gear on your bike, or in some cases, with a mechanical adjustment. This is the easiest and cheapest option (from £100) and you can follow the Evo Online classes using perceived effort level, which, although very subjective, still offers a fun and immersive experience – especially the drill-based or VO2Max classes.
To be more interactive with the basic trainer, you can purchase a heart rate monitor. They cost from £30 and if possible get one that is Bluetooth and Ant+ compatible so it will work with a range of apps and devices (including a bike computer). Work out your ‘threshold heart rate’ (ask the team for more advice with this) then follow the profile of the class via heart rate. Not as accurate as Power, but still a good option and gives you more information about your effort level. The heart rate monitor will add value to the Threshold and Endurance-type classes. It’s not as useful for the VO2Max and drill-based classes.
To take it another level you can add a power meter to your bike, either on the pedal, the hub, or the crank. These are pricey (start at £300). Most people then buy a bike computer (GPS, speed, cadence etc.) to link it too – also pricey. The power meter will link with a variety of on line platforms (such as Zwift and Sufferfest) and also with the Intelligent Cycling app we currently use at Evolution. It would certainly add another level to your online experience, especially in the Pro classes and to help monitor progress.
The obvious advantage of these add-ons is that you can use them when you take your bike outside. So if you are keen cyclist and love data, stats and looking to train with power to improve performance, then they might be a good investment.
Some more expensive basic trainers (from £500) are what’s called “direct drive”, whereby the chain of your bike connects directly to a cassette mounted on the trainer. The advantage is that they are quieter, have a more realistic “feel” (generally using an inbuilt flywheel), and they can measure your power and cadence (saving you money on a separate power meter or cadence sensor). It also reduces wear on your rear wheel and cassette (though you may need to buy a new rear cassette to put on the trainer, so check before you buy).
However for the additional cost it is probably worth considering a “Smart” Trainer (see below).
The Next Level Up: The Smart Trainer
Some of the latest turbo trainers take the direct drive approach a step further, connecting to your phone or laptop to control the resistance.
This enables to you to not only adjust the resistance manually using an app or your gears (as you would on a basic trainer), but also to use pre-programmed workouts on Intelligent Cycling (for Evolution classes), Zwift (which we can provide), Training Peaks, or other “smart” apps. In this case the app follows the class plan and automatically adjusts the resistance to enable you to hit the required power output wattage or %FTP, and make for a much more immersive experience – you can just focus on listening to the coaching and enjoying the music. They all work slightly differently, so take a bit of time working this out before you join your first class. You can always ask the team for help.
Can I use a turbo trainer with any bike?
In theory, turbo trainers are designed to be used with road bikes, but there’s no reason why a mountain bike can’t be hooked up too – just check the mounting system before you buy.
Optional extras
In addition to a heart rate monitor, cadence sensor, and a power meter, you might also consider the following add-ons:
Specific Turbo Trainer Tyre
If you’re thinking of buying a basic turbo trainer, then this can be worthwhile. The roller can accelerate the wear on a standard road bike tyre due to the heat generated by the friction as the resistance increases, so you may wish to invest in a slightly more durable turbo trainer tyre. Plus it’ll be very noisy and bumpy if you try and use a mountain bike tyre! If you’re happy to use your regular rear tyre, then make sure it’s pumped up and as slick as possible, as this will reduce noise further.
Turbo Trainer Mats
One thing you’ll notice cycling indoors and in one spot is that your sweat doesn’t fly off onto the road behind you. If you’re working hard, then the floor underneath you can soon get soaked, so a mat is a good investment, especially if you’re riding on carpet. If you find that riding indoors is causing you to sweat more than you would out on the road, then a sweat guard to protect the frame of the bike can also be a useful investment.
The other big benefit of using a turbo trainer mat is the noise-absorbing qualities. Turbo trainers can get loud, so a mat underneath the frame reduces vibrations, especially on wooden floors.
Turbo Trainer Riser Blocks
Lifting the back wheel of your bike onto a turbo trainer frame can result in the bike pitching downwards by a few centimetres, which can make it feel like you’re sliding forwards off your saddle or constantly pointing downhill. This can be solved by using a turbo trainer riser block, which sits under the front wheel and keeps the whole bike level. It’ll also make the whole bike more stable, and create a barrier between the front wheel and the floor and stop it from moving as much, which can cause rubber marks on tiles or wood.
Tablet Mounts/TV Screens/Headphones and Several Devices at Once
Tablet mounts connect to your bike’s handlebars and hold your tablet/phone in place. Some riders also connect their device to a large TV screen – this looks super cool. The music and coaching seems to sound better through headphones. So either get some Bluetooth headphones or log in through a separate device so you have a big TV visual and the sound through the ipad/phone/headphones.
Keeping Cool
You can help to keep cool by being near an open window and having 2 fans. Try a fan pointing up at you from the front and another fan from behind. Have a towel handy and stay hydrated.