Ergo training is horrible. However, it works. Maybe it’s raining (or snowing like Greg Henderson experienced in the Milano Sanremo in 2014!). Maybe it’s dark. Perhaps you’re injured. Maybe you only have an hour. Do an ergo session. Really, an hour is all you need.
Aside from setting up your ergo properly; music, fan and a towel to soak up blood, sweat and tears, having a standard set of sessions to choose from will help. I have found having a selection of tried and tested sessions to select from helps to avoid the common problem that people face when they get on the trainer; lack of focus and direction. Unlike on the road when we have training buddies or a destination, it is difficult to motivate yourself to get a meaningful session done. Having a selection of simple easy to remember sessions ready to go narrows the decisions you have to make. Choose one, get it done.
Ergo training tools like Zwift are fantastic for enhancing your cycling performance. They offer virtual rides, structured workouts, and the chance to join social group rides, allowing you to connect with others while pushing your limits. For more details, visit the Zwift website.
If you prefer a straightforward approach, you can follow a structured session that gradually increases in intensity. I typically start with a 20-minute warm-up and finish with a 10-minute cool-down. This setup allows for a focused 30-minute main workout, keeping your total session to one hour. I usually stay seated on the trainer, only standing briefly during the warm-up to stretch my legs. Standing can be tricky to replicate on a trainer and might lead to instability or damage.
Train indoors when outdoor riding is limited by weather, darkness or time constraints, maintaining consistent fitness, controlled intensity and reliable progress year round training.
Follow structured sessions focused on power and cadence, improving endurance efficiently while reducing injury risk and supporting long term cycling performance gains overall consistency.
Track performance over time to adjust training load, ensuring steady fitness development, improved efficiency and dependable preparation for demanding multi day cycling tours.
If you prefer a straightforward approach, the following sessions vary in intensity and purpose. Adjust these times as needed, but with this setup, you can complete a 30-minute main workout and finish in exactly one hour. I rarely stand on the trainer, except for a few brief ‘leg stretchers’ during the warm-up. It’s challenging to replicate the biomechanics of standing, and it can be unstable or potentially harm your bike.
My cycling tour in Okinawa with Connect Sport was absolutely fantastic! This was my first time riding in Japan, and will not be my last. The routes were carefully chosen to showcase the island’s stunning natural beauty, from coastal views, lush forests and mountain passes. Each day with a mix of challenging riding. Bade and his team were incredibly knowledgeable and friendly, making the experience both enjoyable and educational. Connect Sport’s attention to detail and excellent service ensured a seamless and memorable adventure that I would highly recommend to any cycling enthusiast!
I recently had the pleasure of riding with Connect Sport in Okinawa Japan. From booking the tour to the day we waved each other goodbye Bade and his team were simply amazing.
Each day was well organised and such fun. The riding was a great mix of challenging hills and pacy casual riding. My bike played up mechanically a couple of times and Bade and Albert were so helpful and patient in getting me back in the saddle. The hotels were simply superb and we all loved the food. All in all I had a great time.
These guys really know Japan. Riding the back roads through amazing scenery with mostly hot mix to ride on. Some tougher climbs mixed with longer more gentle climbing was a perfect match. The food was fantastic with a few surprise tastes along the way. I got to experience the real Japan by bike.
The ‘Alps to the Coast’, Japan, bike tour, was an amazing experience. It was well planned, highly organised and very informative. The accommodation was excellent. I would recommend this bike tour to any keen riders out there.
