- Ride with friends. This probably isn't practical for every trainer ride due to logistics and schedules, but a weekly group trainer ride can help keep everyone accountable. It also gives you something to look forward to during the week as well as increasing the entertainment factor during the ride.
- Keep the workout itself interesting. Riding in zone 2 for hours on end staring at the wall or TV gets old very fast. Mixing up your cadence, going back and forth between sitting and standing, one-legged drills, and pick-ups can all add variety. An example of mixing up a ride: If you normally ride with a cadence of 90, try doing one minute of a cadence of 80 or 100 every 5 min. Or try getting out of the saddle for 30 seconds and hitting it hard every 5 minutes.
- If weather allows, do an indoor/outdoor brick. This means biking inside on the trainer then running outside immediately after. Set up your run gear before you start, similar to a made up transition area. The gear is a little different (pants, mittens, hat) but this will help you practice planning ahead and working on quick transitions. If you can dress for cold-weather running quickly, T2 at a summer race will be a breeze!
- Watch a video or listen to music. Put in a movie or TV series and settle in. Plan to watch one or multiple episodes and see how long it takes to work your way through it. This helps distract you on the easier solo rides. You can even turn it into a game. Increase intensity at commercials or use key words the characters say to do pick-ups.
- Cook something! Put something in the oven or crock pot and time it to be finished when your ride is done. This definitely gives me something to look forward to. The growing smell also helps with motivation to finish up!
Need some help choosing an indoor bike trainer and accessories? Our Indoor Bike Trainer Buying Guide is here to help you!