1. Doing Only High-Intensity Sessions

During a training program, interval sessions can be beneficial for increasing your FTP. However, it is a mistake to focus exclusively on this type of workout because they place greater stress on the body’s joints and muscles. Doing only high-intensity training increases the risk of injury. It is therefore important to vary your training sessions and include easier rides with lower resistance.

 

2. Using a Different Bike with a Different Fit

Because indoor trainers are not always compatible with every type of bike, you may end up using a different bike on your trainer than the one you ride outdoors.

It is important to ensure that key measurements—such as saddle height, saddle setback and other positioning factors—are identical between bikes in order to maintain comfort and reduce the risk of injury.

 

3. Not Making Sure Your Bike Is Level

This mistake is easy to fix, but it can have a significant impact. If the front wheel is lower, you may feel as though you are sliding forward, which can lead to discomfort, particularly in the neck and hands. Conversely, if it is too high, it may increase the risk of saddle discomfort and numbness.

A simple way to prevent this issue is to measure the distance between the floor and the center of each wheel to ensure both wheels are at the same height. However, this requires a level floor.

Be careful: some trainers come with a front wheel riser block. Depending on the size of your tire, this block does not necessarily guarantee that your bike will be perfectly level.

 

4. Assuming Injuries or Discomfort Will Heal on Their Own

The most frequently injured body region among cyclists is the knee. If you ended your season with knee pain, do not assume it will disappear by spring. While rest may reduce the inflammatory phase, if the knee is not properly prepared to handle the demands of cycling, the discomfort will likely return when you get back on the bike.

The same applies to discomfort at the saddle, neck or other areas. These issues may result from improper bike positioning or from physical limitations. Winter is an excellent time to work on mobility issues—such as hip mobility—that can affect comfort on the bike.

A physiotherapy assessment can help identify the source of the problem and address it. Because training volume is generally lower during winter, it is also a good time to make adjustments to your bike fit and allow your body to adapt before the longer rides of spring.

 

5. Neglecting Strength Training

In cycling, the recommended cadence is around 90 revolutions per minute, which equals approximately 5,400 pedal strokes per hour. This means that although pedaling requires muscular effort, it primarily develops muscular endurance rather than strength.

To help prevent injuries, incorporating strength training exercises can be beneficial. Exercises such as lunges, step-downs, single-leg bridges and others are commonly recommended for cyclists.

Because some body weight is supported by the arms while cycling, upper-body strength should not be neglected. Exercises like push-ups and planks can help improve comfort on the bike.

 

6. Not Standing Up Often Enough

When riding outdoors—whether on the road or gravel—the natural variations in terrain force you to stand up from the saddle, shift your position or stop at intersections.

On an indoor trainer, a highly motivated rider could stay seated for hours pushing watts without moving. However, this lack of movement increases the risk of numbness and saddle sores. It is important to get into the habit of standing up every 5 to 10 minutes to relieve pressure on the saddle area.

 

7. Not Using a Towel for Sweat

Even with a good fan, indoor cycling sessions often produce a lot of sweat. Without the wind present during outdoor rides, sweat drips directly onto the bike. Moisture and salt can damage bike components, particularly cables, brake levers and shifters.

Regularly wiping yourself off or placing a towel over the handlebars to protect the components is essential.

 

8. Placing the Screen in the Wrong Position

Whether you are watching a movie, a show or the display from your indoor cycling app, it is important that the screen is not positioned too high. Otherwise, you will be forced to keep your head lifted excessively, which can lead to neck problems over time.

 

9. Poor Bib Short Hygiene

After a cycling session, your bib shorts are soaked with sweat. So you hang them over your handlebars and assume they will dry before your next ride.

Mistake!

Just like during the outdoor season, bib shorts should be washed after every training session. In addition to increasing the risk of friction-related injuries, the salt in sweat can damage the fabric. Moisture can also encourage bacterial growth in the chamois.

 

10. Focusing Too Much on Watts

When riding outdoors, most cyclists do not have a power meter and therefore rely primarily on their sensations to guide training. Even those who do have one must keep their eyes on the road rather than constantly watching their numbers.

When training indoors, it is important to listen to your body instead of focusing only on the power output displayed on the screen. You may have planned a Zone 2 session at a specific wattage, but depending on your physical condition that day, it may be necessary to pedal slightly less intensely.

 

Joey Choquette Passarelli

Physiotherapist – Certified Expert in Bike Fitting and BIKE PT

Cycling and triathlon enthusiast