Tips & Setup Guide to Cycling at Home

Cycling is one of the best ways to get fit, clear your mind, and have fun – but what if the weather's not cooperating, or you just don’t feel like navigating traffic? Fortunately, cycling at home is a thing, and with the right setup, you can get all the benefits of cycling without leaving your living room. Whether you're a seasoned roadie or a newbie trying to figure out how to turn your spare room into your personal cycling sanctuary, this guide will get you pedaling in no time.

Why Cycle at Home?

Before we dive into the setup, let’s talk about why cycling at home is such a great option. For starters, it’s convenient. You don’t need to plan for the weather, you don’t have to worry about finding a bike lane (or avoiding potholes), and best of all, you don’t need to clean the road grime off your bike after every ride. Plus, with a stationary bike setup, you can watch your favorite shows or listen to podcasts while you work up a sweat. It’s multi-tasking at its finest!!!

But maybe the best reason of all? No helmet hair. Just sayin’!!!

Step 1: Choose Your Bike

The first and most obvious thing you need is, well, a bike. But not just any bike – you’ll want one that’s suited for indoor cycling. Here are a few options to consider:

1. Stationary Bikes (Spin Bikes)

Spin bikes are the classic go-to for indoor cycling enthusiasts. They’re designed to replicate the feel of road cycling but with a much more stable setup. Many models allow you to adjust resistance easily, giving you the option to make your workout as challenging (or as easy) as you’d like. You can find budget-friendly models, or if you’re feeling fancy, splurge on a Peloton for all the bells and whistles (hello, instructor-led classes).

2. Indoor Trainers (for your road bike or mountain bike)

If you already have a road or mountain bike and don’t want to invest in a dedicated stationary bike, an indoor trainer is your best friend. These devices allow you to attach your regular bike to a stand and convert it into a stationary bike. It’s like taking your trusty road bike and giving it a home workout upgrade. They can range from simple roller systems to high-tech trainers that simulate real-world terrains.

3. Exercise Bikes (Recumbent Bikes)

For those who prefer a more relaxed position while cycling (or need something gentler on the knees), recumbent bikes are a good choice. These bikes have a more laid-back seat and are often considered more comfortable for longer sessions, but they might not give you the same intense workout as a spin bike.

No matter which bike you choose, the key is comfort. You’ll be spending a good amount of time in the saddle, so make sure it’s a good fit for your body type and workout style.

Step 2: Get the Right Accessories

Now that you’ve got your bike, it’s time to make sure you’re fully equipped for your home cycling adventure. Here’s a checklist of what you’ll need to complete your setup:

1. Cycling Shoes

Cycling shoes might seem like a luxury, but they’re actually pretty important, especially if you’re using a spin bike or trainer. The rigid soles help transfer your pedaling energy more efficiently, and clipless shoes (that clip into the pedals) offer extra security so your feet won’t slip off mid-ride. If you're just starting out, you can always opt for shoes that are compatible with both regular pedals and clipless pedals.

2. A Fan

Let’s face it – cycling indoors can get sweaty. And by sweaty, I mean “why did I think this was a good idea?” sweaty. A fan is essential for keeping air circulating and preventing you from becoming a human puddle. Look for a fan that’s powerful enough to cool you off but not so loud that you can’t hear your favorite cycling playlist.

3. A Towel

Sweat happens. A lot of it. Keep a towel handy to wipe down your face (and your bike) between sets. This is especially important if you’re doing intense interval training or just trying to survive a spin class.

4. A Mat

If you're using an indoor trainer, a mat can protect your floors from bike grease and absorb any noise or vibrations. It also adds a bit of cushioning for those times you find yourself slipping off the saddle (we’ve all been there).

5. Water Bottle and Holder

Hydration is key! Get a water bottle holder that attaches to your bike so you don’t have to keep stopping to grab a drink. Trust me, it’s way easier than reaching for a water bottle across the room while trying not to topple over.

Step 3: Set Up Your Space

Now that you have the equipment, it’s time to create your indoor cycling oasis. You don’t need an entire gym to cycle at home, but you’ll want a space that’s dedicated, comfortable, and free from distractions (or at least the worst distractions).

1. Pick a Quiet Corner

Ideally, you want a spot that’s away from any heavy foot traffic. Maybe you’ve got a spare bedroom or a corner in your living room that’s just begging to be turned into a fitness haven. Just make sure it’s well-ventilated – trust me, you’ll need it.

2. Lighting and Music

Lighting can make a huge difference in your cycling experience. A dimly lit space may be relaxing for yoga, but when you’re pedaling like a maniac, you want some good, bright lighting to keep your energy up. Throw in a Bluetooth speaker or headphones to blast your favorite tunes (or motivational podcasts – we don’t judge).

3. TV or Screen

If you’re not the “just ride and zone out” type, you’ll want to set up a screen for entertainment. Whether you’re streaming a live spin class, following along with cycling tutorials on YouTube, or just watching your favorite Netflix series while you pedal, having a screen in your workout area will help pass the time.

Step 4: Find Your Motivation

Getting started is easy; staying motivated is the hard part. But fear not, my fellow cyclist! Here are some tips to keep you coming back for more:

1. Set Goals

Nothing makes a workout more satisfying than hitting a goal. Whether it’s aiming for a certain number of miles or minutes on the bike, setting small, achievable targets can give you a sense of accomplishment every time you finish a session.

2. Join Online Communities

There are tons of online cycling groups, from social media pages to fitness apps, where you can connect with fellow home cyclists. Sharing progress, cheering each other on, or simply reading others’ stories can help you stay engaged and excited about your workouts.

3. Mix It Up

Don’t let your indoor cycling routine become a boring grind. Try mixing up your workouts by incorporating interval training, endurance rides, or even virtual cycling races. Many cycling apps like Zwift or Peloton offer engaging, gamified experiences that make your workout feel like a race.

Final Thoughts

Cycling at home is an accessible, convenient, and fun way to stay fit. With the right bike, equipment, and space, you can enjoy all the benefits of outdoor cycling without ever leaving your house. Just remember: no matter how challenging the ride gets, you’re not alone. With a little determination, a good playlist, and maybe a towel or two, you’ll be cruising through your indoor cycling sessions like a pro.

Happy cycling!!! 🚴‍♀️

Disclaimer: I am an affiliate with Amazon & Core Home Fitness and may receive commissions on any purchase made from this post or link with NO additional cost to you.

Thank you 🙏

Future of Resilience