Check also my YouTube video on the topic!
- How Long Does It Take To See Results?
- Top Tips For Quick Indoor Cycling Progression
How Long Does It Take To See Results Indoor Cycling?
When it comes to seeing results from indoor cycling, it doesn’t just reflect
I am going on the assumption of someone training three times a week as an example. I feel a week is enough to notice a few differences, but four weeks will see a lot of changes.
Here’s what to expect.
Your body adjusts to the nature of indoor cycling, and your heart rate starts to lower during training sessions. You feel much better on the
After two weeks and 6 sessions now, you will start to get a much smoother pedaling motion, and you will have become much better at cycling purely just through efficiency. Your RPM (Revolutions Per Minute) will be higher seated, and standing climbs will produce a lot more power as you build confidence to lean in. You will also find yourself much more comfortable on the
After 9 sessions, your legs start to get stronger. The muscle is growing, and the body is getting more used to the pedaling motion. You may notice an improvement in power of around 5% to 10%. You may also notice through these extra calories you are burning might see a pound or two of weight loss.
After four weeks and 12 completed sessions, you will now have made indoor cycling a habit. Your technique will be much better, the heart rate will be less erratic and easier to control, and you might see another 5% increase in your power. You will also, at this point, notice a huge improvement in technique and your pedaling.
After A Month And Ongoing
After a month, you will notice that cycling has become a part of your weekly life. This is where you will start to sink into making constant but small improvements to power and weight loss if that’s the route you’re going down. You will also see an improvement in your resting heart rate and possibly blood pressure.
I typically see my clients become 3%-5% stronger each month, and many end up losing around 2 pounds per month or more. The more you go through the process and keep training hard, the quicker improvements will come. Some people do up to 5 sessions a week to get stronger quicker and lose weight faster.
Top Tips For Progression
When it comes to making improvements on the
Ensure you have the energy to train when you get on the bike. A good portion of carbohydrates really helps for that explosive energy. Afterward, we recommend a good dose of protein to aid recovery.
Sleep is where you do most of your recovery. Getting 8 hours of sleep goes a long way to helping you progress as an indoor cyclist. Early nights give you proper recovery.
We highly recommend spending an hour or two getting your fit right. Checking your saddle is the correct height and that you are not sitting too far forward or back makes a big difference to comfort and power.
Adding a few accessories can greatly affect how quickly you progress. Clip-in cycling shoes, a powerful fan, and a good
A Final Note
Indoor cycling progression can be made much quicker than you might think. You can become a much stronger, more efficient stationary cyclist within a month.
Thanks for taking the time to read our article. Please enjoy the video too!