Indoor cycling is an excellent way to stay fit, build endurance, and strengthen your muscles — all without facing outdoor weather or traffic. With the rise of smart trainers and apps, cycling indoors has never been more accessible or engaging. However, many cyclists, from beginners to seasoned riders, unknowingly make some common mistakes during their indoor training sessions. These mistakes can lead to inefficient workouts, reduced results, or even injury. In this article, we'll cover the top 5 indoor cycling mistakes and, more importantly, how you can fix them to maximise your performance and enjoyment. Plus, if you want to take your indoor cycling experience to the next level, find out more about the smart electricity-generating indoor cycling bike, RE:GEN. Ignoring Proper Bike Setup One of the biggest mistakes cyclists make when transitioning to indoor riding is neglecting their bike setup. Just because you're indoors doesn't mean bike fit becomes less important. Poor bike setup can lead to discomfort, pain, and long-term injuries — especially in the knees, back, and neck. To adjust a spin bike for comfort and ride efficiency, follow these simple steps: Adjust the seat height: Stand next to the bike and raise or lower the seat so that it's level with your hip. When you sit on the bike and pedal, your leg should have a slight bend (about 25-30 degrees) at the bottom of the pedal stroke. Set the seat position (forward/backward): Sit on the bike and place your feet on the pedals. When the pedals are level (one foot forward, one back), your forward knee should be directly above the centre of the pedal. Adjust the seat forward or backwards to achieve this alignment. Handlebar height: For comfort, especially if you're new to cycling or have lower back issues, raise the handlebars higher than the seat. If you're more experienced, you may prefer them level with the seat for a more aggressive riding position. Check handlebar distance: You should be able to reach the handlebars comfortably without overstretching or hunching. Your arms should have a slight bend when holding the handlebars. Once everything is set, give the bike a quick test ride to ensure you feel comfortable and well-supported. Overtraining and Not Allowing Enough Recovery Cycling is addictive — especially indoors where weather and time constraints aren't a factor. But the ease of hopping on your trainer or static bike every day can lead to overtraining if you're not careful. This mistake can result in burnout, reduced performance, and even injury. Rest days are just as crucial as the intense rides, allowing your muscles to repair and grow stronger. How to Fix It: Schedule recovery days: Incorporate at least one or two rest days per week into your training plan. On these days, consider active recovery like stretching, yoga, or light walking. Listen to your body: Feeling fatigued, sore, or mentally drained are signs that your body needs a break. Pushing through every ride could lead to diminishing returns. Balance intensity: Make sure your training plan includes a mix of high-intensity intervals (HIIT), moderate rides, and lower-intensity recovery sessions. This variation helps prevent burnout and improves your overall cycling fitness. Neglecting Hydration and Nutrition Indoor cycling makes it easy to forget about hydration and nutrition. Unlike outdoor rides, there's no wind to cool you down, so you might not realise how much you're sweating. This can lead to dehydration and energy depletion, impacting your performance and making your ride feel harder than it should be. How to Fix It: Drink plenty of water: Even for a one-hour session, keep a water bottle within reach and take regular sips. For longer sessions or high-intensity rides, consider adding electrolytes to replace what you lose through sweat. Fuel your body: Just like outdoor cycling, your body needs fuel. Eat a small, balanced snack (carbs + protein) 30-60 minutes before your ride. For sessions longer than 90 minutes, refuel mid-ride with a sports drink, energy gel, or a banana. Add a fan: If you're getting hot and sweaty when riding indoors, you might want to add a fan to blow and circulate cool air. Post-ride recovery: After your session, replenish your body with a mix of carbs and protein within 30 minutes to aid muscle recovery. Staying properly hydrated and fueled can significantly improve the quality of your workout and help you avoid that post-ride crash. Skipping the Warm-Up and Cool-Down Jumping straight into a high-intensity ride is a common mistake that can lead to injury and decreased performance. Similarly, ending your ride abruptly without a proper cool-down can leave your muscles tight and sore. Warming up prepares your body for exercise by increasing your heart rate, loosening your muscles, and improving flexibility. Cooling down helps your body transition from intense activity back to its resting state. How to Fix It: Warm-up: Dedicate 5-10 minutes at the start of every ride to gradually increase your heart rate. Start with light pedalling at a lower resistance, then gradually increase intensity. This reduces the risk of injury and primes your muscles for the workout ahead. Cool-down: Spend at least 5 minutes after your ride, gradually reducing your pace. This helps remove lactic acid from your muscles and prevents dizziness. Incorporate stretches to improve flexibility and promote recovery. A proper warm-up and cool-down routine can improve your performance and make your rides feel smoother and more enjoyable. Focusing Only on Power and Speed It's easy to get caught up in the numbers when using a smart trainer or cycling app. Power, speed, and distance are valuable metrics, but focusing solely on these can lead to frustration, especially if you're not seeing immediate progress. Neglecting other aspects of cycling, like form and endurance, can limit your overall growth as a rider. How to Fix It: Focus on form: Pay attention to your body mechanics. Are you pedalling smoothly? Is your core engaged? Good form will make you more efficient and prevent injury. Train your endurance: Not every ride should be about max power. Include steady, lower-intensity rides in your routine to build endurance and aerobic capacity. Celebrate incremental progress: Improvement in cycling isn't always about setting personal bests. Track small wins like better cadence control, longer durations in the saddle, or improved recovery times. By taking a well-rounded approach, you'll enjoy cycling more and see sustainable progress. Level Up Your Indoor Cycling Experience with the RE:GEN Indoor cycling is more than just a workout — it's a chance to power your body and, with the right equipment, even your electronic devices. The RE:GEN is a smart, electricity-generating indoor bike with digital resistance for a smooth, outdoor-like riding experience, Zwift compatibility, and real-time performance tracking via the Energym app. The bike's Ohm battery stores energy generated from your workout, which can be used to charge devices like phones and laptops. With AI-powered resistance and FTP monitoring, the RE:GEN helps riders stay fit while reducing their carbon footprint. ⚡Winter is coming (and so is the RE:GEN). Train indoors AND generate electricity —sign up to find out when you can preorder yours.⚡