Toolbox: Indoor Training Bike Set-up Guide

Gone are the days when we sit on rollers reading magazines while pedaling. The

ergonomics of our indoor training setup is as important as our outdoor bike fit. A good setup will make those long indoor training hours more comfortable and efficient, and will help you transition to your outdoor bike as the outdoor riding season approaches.

While your indoor bike fit does not need to exactly replicate your outdoor fit, we do want to keep it as close as possible. Saddle height and depth, as well as cleat position, should be essentially the same as your outdoor position. But, since aerodynamics isn’t a concern inside, some riders will adjust their fit to be in a more comfortable position. This may include positioning your handlebar a bit higher and closer than you would outside. Keep in mind that, if you do decrease your reach to the handlebar, this may have a slight impact on your saddle position and saddle comfort.

One of the biggest oversights I see in setting up your indoor training bike, when using a virtual platform like Zwift or Training Peaks Virtual, is the location of your monitor. Do not position your monitor too high or too close to you. This position should closely replicate what you would do outside – looking DOWN the road. This will maintain your hip hinge and maximize your ability to engage the posterior chain of muscles (especially glutes and hamstrings). Keeping your monitor lower will also prevent you from extending your neck into an uncomfortable position, which could contribute to headaches, neck, shoulder or back discomfort. Think long and low. Don’t set your monitor up at head height; position it where you would gaze if you’re riding outside.

And while not bike fit related, I also recommend you wear your BEST bibs on indoor training days. Saddle comfort is compromised indoors, so you want a good chamois that fits well and doesn’t move around. A dab of lubrication, like Chamois Butt’r Ultra can aid in saddle comfort, too. And lastly, consider a strong fan both in front of you and behind you to aid in cooling and to keep your chamois from becoming a wet sponge.

Looking to make your indoor season a little more efficient and comfortable? Check out our Virtual Bike Fit page: https://www.joinbasecamp.com/bike-fit