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Indoor cycling

Maximizing Your Indoor Cycling Performance

A Base Guide to Nutrition and Hydration for Indoor Cycling Performance.

Introduction: In recent years, indoor training has undergone a remarkable transformation from being viewed as a tedious devil's workout to becoming an essential component of a cyclist's training arsenal. With the advent of smart indoor trainers and cutting-edge virtual platforms, cyclists can now embrace indoor training as an engaging and competitive sport.

This guide will delve into crucial aspects of nutrition and hydration, offering insights to help you make the most of your indoor training sessions and, in turn, optimize your performance when you hit the road.

Nutrition and Hydration Strategy - Key Takeaways:

The Crucial Role of Hydration:
  • Stress the importance of meticulous hydration due to the absence of natural cooling wind during indoor cycling sessions.
  • Introduce the concept of a sweat test to tailor fluid intake to individual needs.
Precision in Sweat Rate Measurement:
  • Describe the practical process of a sweat test, involving the measurement of nude body weight before and after a 60-minute indoor cycling session.
  • Translate weight loss into actionable fluid intake needs, providing a tangible approach to staying hydrated.
Strategic Carbohydrate Intake for Endurance:
  • Recommend a targeted carbohydrate consumption of around 60g per hour for sessions exceeding an hour.
  • Draw on the expertise of Asker Jeukendrup, a distinguished figure working with Jumbo-Visma, to underscore the importance of gradually increasing carbohydrate intake during training.
Aligning Fueling with Session Objectives:
  • Emphasize the significance of tailoring nutrition to the specific goals and environmental conditions of each indoor cycling session.
  • Discuss Jeukendrup's advice on incorporating carbohydrate drinks with electrolytes for sessions extending beyond 45 minutes.
Mouth Rinsing for Enhanced Performance:
  • Introduce the concept of mouth rinsing with carbohydrates to optimize brain signaling during intense 60-minute exercises.
  • Highlight the benefits of avoiding swallowing, particularly in cases of gastro distress, as a nuanced approach to nutrition.
Heat Acclimatization for Performance Gains:
  • Showcase the opportunity for heat acclimatization during indoor training by manipulating the temperature in the training environment.
  • Suggest incorporating heat sessions to prepare for upcoming races in hot conditions.


Refining your nutrition and hydration strategies can significantly impact your overall performance, both indoors and outdoors. Implementing these insights will not only enhance the effectiveness of your indoor training sessions but also contribute to a more enjoyable and rewarding cycling experience.

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