Fuelling for Indoor Training

There’s no getting away from it, fuelling for a 45-minute HIIT session is much different from fuelling for a 3-hour endurance ride. Add the heat and humidity of riding indoors, and your workout nutrition should look completely different.

A lack of nutrients, carbohydrates and calories can be detrimental to your performance and your ability to push the power when it matters.

 

4 tips to get you through that turbo session

BeforeBefore

#1. Eat before

 

We recommend you consume your main pre-training meal 3-4 hours before a session to ensure it is fully digested. A breakfast before a long endurance ride indoors should be full of high carbohydrate foods such as porridge, breads, honey, jam etc.

 

DuringDuring

#2. During

 

The amount of fuel required will vary depending on the intensity and the duration of your indoor session.  

During longer and intense workouts, you may need to take on fuel. Consider keeping energy bars, energy gels and / or an energy drink to hand. As a rule of thumb, on rides over 90 minutes, you should be looking to consume 30-60g of carbohydrates per hour.

 

BeforeBefore

#1. Eat before

 

We recommend you consume your main pre-training meal 3-4 hours before a session to ensure it is fully digested. A breakfast before a long endurance ride indoors should be full of high carbohydrate foods such as porridge, breads, honey, jam etc.

 

DuringDuring

#2. During

 

The amount of fuel required will vary depending on the intensity and the duration of your indoor session.  

During longer and intense workouts, you may need to take on fuel. Consider keeping energy bars, energy gels and / or an energy drink to hand. As a rule of thumb, on rides over 90 minutes, you should be looking to consume 30-60g of carbohydrates per hour.

 

HydrateHydrate

#3. Hydrate

 

Indoor cycling is hot, thirsty work and you are likely to sweat buckets. Make sure you start exercise in a hydrated state.

Have a bottle (or two!) of water in easy reach so you can drink as you train. You might get away with 500ml/hour of fluid when riding outdoors, don’t be surprised if you drink 750-1000ml/hour when riding inside. Hydro electrolyte tablets added to your water bottle can help boost your performance and ensure you stay optimally hydrated. 

 

AfterAfter

#4. Recover

 

Recovery starts as soon as you finish your training session. Known as the ‘training window’, which lasts up to 30 minutes post exercise, this is the optimal time to take on protein and carbohydrates to replenish your glycogen stores. We'd recommend the REGO Rapid Recovery drink.

 

HydrateHydrate

#3. Keep hydrated

 

Indoor cycling is hot, thirsty work and you are likely to sweat buckets. Make sure you start exercise in a hydrated state.

Have a bottle (or two!) of water in easy reach so you can drink as you train. You might get away with 500ml/hour of fluid when riding outdoors, don’t be surprised if you drink 750-1000ml/hour when riding inside. Hydro electrolyte tablets added to your water bottle can help boost your performance and ensure you stay optimally hydrated. 

 

AfterAfter

#4. Recover after

 

Recovery starts as soon as you finish your training session. Known as the ‘training window’, which lasts up to 30 minutes post exercise, this is the optimal time to take on protein and carbohydrates to replenish your glycogen stores.

 

GO Electrolyte PowderGO Electrolyte Powder
Indoor Training BenefitsIndoor Training Benefits

Benefits of Indoor Cycling

It’s not always possible to get outside on two wheels, whether you’re avoiding the weather, the traffic or you just want a sweat-inducing addition to your training plan; there are a variety of reasons to consider indoor cycling. 

 

- A great way to improve your fitness. One of the most significant differences with indoor cycling workouts is the constant pedalling that you don’t often replicate when outdoors due to the varying terrain.  

- You can do targeted workouts to improve your endurance, speed, cardiovascular fitness, VO2 max and more. Using a virtual training program such as Zwift which mimics real-world cycling, makes indoor training fun. 

- By removing both bad weather and traffic from the equation it allows you to focus on the session with little or no distraction. 

- It’s convenient and time-efficient, with the bonus of no time needed to clean your bike post-ride.  

 

SHOP OUR INDOOR TRAINING RANGE

INDOOR TRAINING ESSENTIALS

The unique environment we face when training indoors can often lead to training weeks looking very different. Session durations may change. Intensities often ramp up. Sweat rates could rocket. We’ve put together the key nutritional considerations to help you fuel indoor training and racing.

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Energy

Designed to help you fuel before and during training. We provide a range of endurance supplements for athletes, including gels, bars, and powders.

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Recovery

Recovery starts as soon as you finish. Known as the ‘training window’, which lasts up to 30 minutes post exercise.

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Hydration

Starting exercise in a hydrated state can kick-start your performance, helping you to maintain hydration throughout an event. Hydration supplements can help to boost your performance and ensure that you stay optimally hydrated.

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Rebuild

The more active you are, the more protein you need in your diet to help rebuild and prevent muscle breakdown.

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Turbo+

Turbo+, our new indoor training specific range, is designed to meet those core performance considerations to help you get the best out of every training effort.

  • Formulated with a cooling menthol blast and proven to enhance performance in heat by 5%.
  • Includes a pre-session gel and an in-session powder.
  • Formulated with menthol extract to improve the ability to tolerate heat stress by reducing thermal perception.