2020 was the year of the home gym and one of the most popular fitness modalities to sweep the nation was the Peloton. If you are one of the many people who bought an at-home spin bike during the pandemic, you may be wondering how to make the transition to road cycling, the differences between the two, and any potential benefits one may have over the other.
Outdoor vs. Indoor
The most obvious difference between spinning and road cycling is the natural environment. When cycling indoors, many factors are controlled for that could otherwise greatly influence your ride. Weather, terrain, even your focus can be affected by the change in scenery. When deciding to make the transition to road cycling, consider where you’d like to ride and for how long. Spinning at home has the luxury of allowing you to hop off the bike as soon as the workout is over and moving on with your day. However, road cycling allows you to experience the beauty of the outdoors. Planning your route ahead of time is important to prepare what you need to take with you, including fuel and hydration. If you will be cycling for more than an hour, take an easy-to-eat replenishing snack and water. Also, don’t forget sun protection for your eyes and skin.
Bike Fitting
A less obvious difference between spinning and outdoor cycling is the fit of the bike. If purchasing a bike from a local shop, it’s worth getting the bike fitted while there and then having an additional fitting after you’ve taken it on a few rides. The difference in setting and posture may take some time to get used to, so don’t be surprised if you feel sore after your first few rides. Likewise, operating the road bike will require learning to adjust the settings for elevation and resistance. Take some time to get to know your new bike before focusing on hard workouts. We recommend riding somewhere flat to start to get a feel for the new ride before increasing intensity with elements such as steep hills and rough terrain.
One of the myths of cycling or spinning is that, because it’s low impact, you can’t develop hip, knee or foot pain. Lower body issues do occur. However, recovering doesn’t necessarily mean that you have to abandon your sport. At Avid Sports Medicine, our Sports Medicine Physician and Athletic Trainer work in a team to evaluate your specific issue and zoom out to uncover some of the underlying issues that may have gotten you there. We create a customized program and give you the power to implement it on your own. Schedule a free consult call to get started.
Total Body Workout
One of the biggest questions in making the transition from spin bike to road cycling is how fitness will translate between the two. One of the perks of being able to manipulate the ride conditions while spinning is the ability to develop a sense of cadence. Though cycling outdoors doesn’t provide the same predictability, knowing your standard revolutions per minute can aid in gear shifting and tempo management. You may also find your total ride time and distance variable when considering your overall workout intensity. These discrepancies can be attributed to several factors, the most influential being terrain. Riding 80 RPM on a stationary bike can feel quite different than riding 80 RPM on the road. However, both spin and outdoor cycling can provide a significant cardio workout to build and sustain aerobic fitness.
Make time for cross-training! Balancing your bike time with strength, stability, and mobility work is essential to avoid overuse injuries and maximize power and efficiency while riding. Avid Fitness has both online and in-person class options, developed by healthcare professionals to make cross-training seamless.
Cycling Clubs and Community Fitness
The Peloton is unique in its ability to connect its riders. Joining a class to sweat with thousands of other people nationwide is a feature that attracts many. Likewise, having an instructor provide motivation and encouragement as if you were in a live spin class is also a notable perk. However, after a year of quarantine, riding outdoors with other people can provide a much-needed sense of connection. The benefit of community fitness is immeasurable and the fulfillment of being with others to conquer a difficult route is uniquely satisfying. Look for cycling clubs or groups in your area or connect with a friend to ride together. Working toward a common goal with your group is another way to stay motivated and connected.
Training for an upcoming race or group ride? We can help! Avid Performance Training is a program designed to evaluate your current fitness level and create a program tailored to your goals.
Ultimately, transitioning to outdoor cycling doesn’t need to replace your spin workouts. Likely, you’ll want to incorporate both into your weekly schedule. Riding outdoors requires some well-thought-out adjustments, but if you prepare for those changes, you’re sure to reap the benefits of using both the spin bike and road cycling to improve your overall health and fitness.
co-authored by: Ameera Teal