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Let's be honest, there are a thousand good reasons not to train outside in winter: It's dark. It's wet. It's windy. It's cold. And wrapping up warm and cleaning your bike afterwards takes almost as long as the ride itself. In short: you don't really want to go out. At least on many of the short days in winter. How good that there is an increasingly attractive alternative: indoor cycling. A quick hour on the bike in the evening after work or university? No problem. Training at any time of day or night, regardless of the weather, with a more realistic riding experience than ever thanks to smart roller trainers and, thanks to virtual training worlds, colourful, entertaining and with the community.
Indoor cycling: Zwift has more than one million customers
Smart Trainer have been booming for years and were sold out at times during the pandemic. And the internet platforms are also benefiting: Top dog Zwift alone now has around 1.1 million customers who pay 15 euros a month for membership, but there are also plenty of alternatives.
But what makes the monotonous sweating on the spot without a breeze so attractive? For sports scientist Andreas Wagner, there are three main reasons: Independence of time and weather and efficiency. "You can train on the roller in any weather. And without lengthy preparation: There's no need for long trousers, helmet undergarments, overshoes and gloves or lights on the bike. I can simply start cycling before and after work, when it's usually still dark outside," says the author of the book "Strength Training in Cycling" and adds: "In general, shorter sessions on the roller are particularly effective as there are no rolling phases. This means that even an hour of training can be very effective."
Combine roller training and road training
Only one hour of bike training? In the fresh air, this is already below the "makes sense" limit for many road cyclists; on the roller, an hour is a fully-fledged training session. Also because one hour of indoor cycling is equivalent to around one and a half hours on the road - if you organise the session correctly. Of course, there is nothing wrong with a relaxed basic or regeneration session on the roller. However, the training device develops its full potential in higher performance ranges: Intervals in the development, threshold or peak range provide targeted training stimuli and at the same time promise a welcome change from the basic units in the fresh air. Sports scientist Wagner recommends combining more intensive roller units during the week with endurance rides in the open air at the weekend - also in order not to lose cycling control and feel.
Endurance outdoors, intensity indoors
Tim Böhme is also in this mould. He is the national coach for education at the BDR and is also responsible for digital cycling. Endurance outdoors, intensive indoors, is his credo. The roller offers the best basis for precisely addressing individual training areas in particular: "You can implement your training one-to-one. There are no traffic lights, wind or descents. You sit on your own bike, which is clamped onto the Smart Trainer and controlled from there." Böhme also coaches cyclists who take part in digital races, such as former e-sport world champion Jason Osborne. He made a name for himself with strong performances in Zwift races and now rides as a professional alongside world champion Mathieu van der Poel at Alpecin-Deceuninck - a development that he says would not have been possible without the role.
Roller training after injury
Osborne recommends intensive sessions on the roller in winter, ideally in combination with targeted strength training. But you can also use the roller in a completely different way, like Helena Bieber. She broke her elbow and was not allowed to put any weight on her arm. To get back into shape, the Maxx-Solar-Rose team rider "got on the roller straight after the operation". A special training programme with consecutive units gradually led her to higher performance levels and better form. "That helped me a lot to raise my threshold again and become efficient again," says Bieber, who won a Bundesliga race after her recovery and became German team time trial champion with her team.
This means that nobody has to train outside in the cold and wet to maintain or build up their fitness. But there are no more excuses for training ...
Training tips from professionals and experts for Zwift & Co.
Helena Bieber, Maxx-Solar-Rose Women Racing Team
I cycle a lot on the roller in winter. You can train intervals very well and I find the Zwift programmes very suitable. You don't have to worry about what to ride. The build-up programmes work very well for me.
My training tip
- 10 minutes warm-up
- 3 x 5 min. close to threshold (95 % of FTP*) alternating with 3 x 5 min. in the GA2 range (85 % of FTP)
- 3 min recovery in the compensation zone (50 % of FTP)
- 1 min. in the peak range (110 % of FTP)
- 1 min recovery in the compensation zone (50 % of FTP)
- 3 x 5 min. near the threshold (95 % of FTP) alternating with 3 x 5 min. in the GA2 range (85 % of FTP)
- 10 minutes drive out
Target: Increasing the FTP, simulating different loads
*FTP = functional power threshold, marks the maximum power in watts that can be constantly called up over an hour
Tim Böhme, national coach for education at the BDR, founder of the German Cycling Academy
Just three quarters of an hour on the roller can be a fully-fledged training session. Roller training in winter is ideal as an intensive component, especially for intervals or digital training races - if you combine it with slower units for endurance outside.
My training tip
- Warm up easily for 20 minutes, increasing the cadence properly for 3 x 10 seconds (over 100 rpm), also with a high wattage, so that the muscles are properly activated and the body is ready.
- 5 x 4 minutes (3 x 4 minutes for beginners) in the development zone (EB, 90-100 % of FTP*) sometimes with a low cadence, sometimes with a high cadence
- Between each interval 4 minutes in the basic range (GA1, 55-75 % of FTP)
- Extend for 20 min.
Optional: Incorporate playful elements, e.g. uphill, sprint or time trial segments
Target: Strengthening the anaerobic-aerobic transition zone
Andreas Wagner, sports scientist and co-founder of the iQ athletik training institute
Long basic endurance training sessions on the roller can become a mental battle. That's why I recommend shorter units that you complete effectively. The intensity of the intervals should be as high and at the same time as constant as possible. It is more important to manage the planned number of loads and unloads cleanly than to hit an exact target value in watts. The power output can vary depending on the day and session. This is one of the reasons why the subjective feeling of exertion is the best control variable for the intensity of exertion!
My training tip
- Warm up for 10 minutes
- 2 interval series of 8 x 30 seconds each in the peak range (SB, approx. 110-130 % of the FTP*), pedalling for 30 seconds between each interval in the compensation range (KB, approx. 50 % of the FTP)
- Between each interval series, ride for 5 minutes at an easy pace in the basic range (GA1, approx. 75 % of FTP)
- Extend for 10 min.
Target: Further development of maximum oxygen uptake (VO2max) and improvement of performance during recurring exercise
Jason Osborne, professional cyclist in the Alpecin-Deceuninck team
Sometimes I think it's cool to just ride the roller and do what you feel like doing, kick it on a KOM and get it. Or spontaneously sign up for a Zwift race - I appreciate that. I love being competitive in winter too. You stay in the game and compete with really strong riders.
My training tip
- Warm up for 20-30 minutes
- 4 x 5 minutes (up to 10 minutes for advanced riders) with a 50-60 cadence in the FTP zone (95-105 % of FTP)
- Reduce your heart rate for 2:30 minutes between each interval (for 10-minute intervals: 5 minutes) in the GA1 range (55-75% of FTP)
- Extend for 10-20 minutes
Optional: Ride interval breaks in the maximum fat-burning range instead of in the GA1 range to train lactate tolerance.
Target: Strength-emphasising unit with low cadence (K3) and focus on increasing strength, ideal in combination with separate strength training.
Interview with Jason Osborne
The role is entertainment for me.
From rowing world champion to professional cyclist - Jason Osborne has undergone an amazing transformation. After winning the rowing silver medal at the Olympic Games in Tokyo, he switched careers and recently completed the Vuelta a Espana as his first Grand Tour. His second sporting career began: on the roller.
The interview was conducted by Joscha Weber.
TOUR: You are regarded as one of the first professionals to be discovered through virtual cycling. But did your e-sports world championship title really open doors or did nobody in road cycling really care?
Jason Osborne: It was definitely a door opener for me. It gave me a lot of attention. But my impression is that e-sports haven't really arrived in road cycling yet. As with gravel biking, some people still don't take it seriously. Yet there are official UCI World Championships in both disciplines. I would like to see e-sports grow and get closer to road cycling in terms of attention. But there is a lot going on; in the long term, e-sports should be included in the Olympic programme and there has already been a first test event.
TOUR: After your rowing career, you joined Team Alpecin-Deceuninck in the World Tour and completed your first Grand Tour. What role did your role play in this transformation?
Jason Osborne: The roller was my introduction to cycling. I was able to draw attention to myself through the Zwift World Championships. But it was a big leap: you do a lot more races. In rowing, you can count the number of races in a season on one or two hands, as a professional cyclist I had 63 race days, which is exhausting. You have to work hard for such a transformation. The Vuelta (which Osborne finished 131st, helping his team-mate Kaden Groves to win the green jersey, editor's note). was one of the hardest things I've experienced in my sporting career. There were days when I couldn't do anything and then I could do it again - it's amazing what the body is capable of. But I'm glad I was able to experience it all, and it wouldn't have been possible without the role.
TOUR: Do you continue to train on the roller in winter? And if so, how?
Jason Osborne: I'm actually a fair-weather cyclist. As soon as it rains or there's too much wind, I retreat to the roller. Some people have a problem with that, they find it too monotonous. I find it exciting, the roller is entertainment for me. And if it gets really long on the reel, you can distract yourself with series or music. The roller is a great training tool, especially in winter. There are no disruptive factors, intervals are more effective on the roller and, if you want, you can give it your all in Zwift races.
TOUR. What is the appeal of roller training for you?
Jason Osborne: You can train incredibly effectively, that's what I like. I'm independent of the weather, I'm flexible and can train at any time. Sometimes I almost get cosy on the roller (laughs). And I like the competitive aspect. Especially in the off-season, when there are no races outside, the virtual races keep you in rhythm.
