The Tour de Frances Femmes avec Zwift (TDFF) this summer was a master class in women’s cycling. And if you found yourself inspired by the incredible pro women cyclists to get out on your bike more over the summer, you might be wondering how to keep your cycling fitness up through the winter.
As the weather turns and the nights draw in, finding the time and the motivation to get outdoors on the bike can be difficult. But embracing indoor cycling on Zwift over the winter could be your secret weapon for some serious cycling fitness gains that will have you riding stronger than ever before by the time the next TDFF rolls around.
Whether you’re just getting into indoor cycling, or you’re after a few tips to help you stay motivated. We spoke to some female cyclists to get their top tips for riding on Zwift.
Meet the riders
Get set up – and stay set up – for indoor cycling
A quick scroll through some of the very impressive indoor cycling ‘pain cave’ set ups you see on Instagram might have you thinking you need to undertake a major DIY project before you can your turbo trainer in situ. But in reality, you can keep your indoor cycling set up simple – all you need is a small amount of space, a few bits of kit and you’re good to go.
Our indoor cycling guide for beginners will talk you through the basics of getting set up. But the key bit of advice from our experienced women cyclists is to have your turbo trainer or smart bike set up in a space where you can always have it ready to ride. If you haven’t got to spend time moving furniture around and lugging kit across the room before you can ride, it makes it much easier to feel motivated.
When it comes to kit beyond the basics, the essentials are a fan and a good set of headphones to blast your favourite playlist. And don’t be tempted to save your ‘good’ cycling shorts for your outdoor rides. Because the turbo trainer or smart bike is static, the pressure points can be more intense. Cycling shorts with a comfortable chamois pad are a must for indoor training so you don’t end up with chafe and saddle sores.
Make your Zwift rides sociable
Riding outdoors with friends, or even just that nod of solidarity as you pass another cyclist out on the road, is one of many things that makes cycling so fun. So it’s understandable if you’re worried that indoor riding will be a lonely, boring experience. Thankfully, indoor training platforms such as Zwift have created a huge social element so you can still have that sense of community and camaraderie.
You might feel a little intimidated at the thought of joining a group ride or even becoming part of a women’s e-racing team. But it’s far more accessible than you might think and it’s a great way to become part of a supportive community from the convenience of your own home. Virtual cycling communities often make use of apps such as Discord so you can chat while you ride.
Don’t be afraid to try something new with workouts and group rides
Workouts on Zwift are really great way to get specific with your training and maximise your fitness gains. The group ride feature brings in that social element we’ve already discussed, and it can also keep you accountable by ensuring you ride at a set intensity. The beauty of indoor cycling is that you can try something new without any pressure. If you don’t like it, you can just stop – without a long and lonely ride home!
Browsing the workout library and group ride events on Zwift can be a little bit overwhelming if you’re not sure what you’re looking for, or how to ensure you’ll be riding at the right intensity for your current fitness level. A great way to get started with workouts is to head to the ‘training plans’ section on Zwift. You can select a plan that matches your goals and you’ll be guided through a series of workouts designed specifically to take you from where you are now to where you want to be. Our Zwift training guide gives you more detail on workouts and setting your FTP to ensure the intensity is right.
When time is tight, 30 minutes on Zwift can be enough to make a difference
When you’re juggling all sorts of commitments in one day – be that work, social events, childcare, or all three – finding time for a ride can feel impossible. It can take 30 minutes just to get all your kit on, a route planned and your tyres pumped up! But with indoor training, 30 minutes can be enough to get a great workout done in a short window of time.
As Rebecca has mentioned, the ’30 minutes or less’ category within the Zwift workout library will give you a session that holds maximum impact when time to train is minimal. Having your turbo or smart bike set up and ready to go means you can jump on and start riding when the opportunity arises. That makes it far easier to stay consistent with your training when life gets busy.
It can be easy to fall into the trap of thinking ‘I’ve only got half an hour, so I might as well not bother’ – but remember, something is better than nothing. You’ll be amazed at the progress you can make!
Inspired by these women riders and ready to get riding on Zwift? Browse our Zwift section for more tips and tricks to help you make the most of the indoor training platform.
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