Master Turbo Training: Ryan Collins’ Top Tips for Winter Indoor Cycling

Turbo training might seem mundane, but it’s a game-changer for maintaining peak cycling fitness during winter when outdoor rides aren’t an option. Ryan Collins, a 12x Guinness World Record Holder and 4x World Champion, shares his expert tips honed over countless hours on the turbo trainer—even on sunny days. Whether you’re prepping for a key race or building endurance, these strategies will elevate your indoor cycling performance.

Why Turbo Training Matters

Indoor cycling with a turbo trainer ensures consistent training through harsh winter conditions, keeping you race-ready. From physiological adaptations to mental resilience, turbo sessions offer unique benefits. Here’s how to maximise them, straight from Ryan’s playbook.

Ryan’s 6 Essential Turbo Training Tips

1. Stay Cool and Hydrated

Indoor sessions spike core temperatures due to limited airflow, increasing sweat rates and dehydration risks. Proper hydration is critical to sustain performance. Sip electrolyte-rich drinks before, during, and after rides to stay sharp. Pro tip: Use two fans and chilled beverages to slow overheating, keeping you comfortable for longer.

2. Embrace Heat Training (Cautiously)

Emerging science highlights heat training’s benefits, like blood plasma expansion, which boosts cardiovascular efficiency. More plasma means better sweating, cooling, and oxygen delivery to muscles, lowering your heart rate at high intensities. Heat training is intense—approach it gradually and monitor your body’s response to avoid overstress.

3. Keep Your Ride Dynamic

Banish boredom by varying resistance, posture, and riding style. Sync your smart trainer to virtual platforms like Zwift or program routes via your bike computer for dynamic resistance. On rollers or non-smart trainers, alternate standing and sitting or switch between hoods, drops, and aero bars. Indoor sessions are perfect for dialing in your aero position—practice here translates to race-day confidence.

4. Train with Music

Research shows music enhances performance and distracts from fatigue. A strong beat or engaging lyrics can make hard efforts feel easier, keeping you motivated. Balance this with focus—monitor power, cadence, or heart rate to hit your targets. For VO2max intervals, try instrumental tracks to avoid cognitive overload. Experiment to find your perfect playlist.

5. Choose Premium Kit

Long indoor sessions amplify discomfort from sweat and static positioning. Invest in breathable, high-performance kit like Rule 28’s Obsidian Bib Shorts, designed with a premium chamois for comfort and advanced moisture-wicking to keep you cool and dry. Bonus: If you own our gravel kit, fill the hydration bladder with cold water to cool your back as temperatures rise.

6. Train with Purpose

Structured sessions make time fly. A 6-hour ride with prescribed intervals passes faster than an aimless Zone 2 slog. Keep your goals—whether a spring race, gran fondo, or personal adventure—in focus. As Ryan says, “Purpose drives productivity. Every pedal stroke brings you closer to your target.”

Optimise Your Turbo Setup

To get the most from your sessions, set up your turbo trainer correctly:

• Stable Base: Ensure your trainer is on a flat, non-slip surface with a mat to absorb vibrations.

• Bike Fit: Replicate your outdoor bike’s geometry for comfort and power transfer.

• Ventilation: Position fans strategically and open a window to manage heat buildup.

• Tech Integration: Connect to apps like Zwift or TrainerRoad for immersive, data-driven rides.