Hotchillee

news

Back to the Turbo – Everything you need to know to start indoor training!

It’s normally the time of year when we can put the turbo away and get out on the roads and trails but, if things go the way of some of our European neighbours with COVID-19, we could be back to logging indoor kilometres again. You might also be the type of rider who’s normally out riding no matter what the weather, would never normally resort to a turbo and have no idea where to start… Well, here you go!

 

In this guide we’ll go through the types of turbo trainer on the market, how to set up the perfect pain cave, what sort of sessions you should be doing and more…

Getting Started

Types of Trainer

Rollers

Rollers are the simplest and have the massive plus of improving your bike handling, balance and pedalling technique. However they can take a bit of time to get use to and, despite some models having “smart technology” and some resistance settings, aren’t ideal for Zwifting and workouts requiring higher resistance levels.

Here’s a guide from Cycling Weekly to get your started:

Exercise Bikes

Exercise bikes run a spectrum from cheap as chips horrors to high end smart models like the Wahoo Kickr Bike. If you’ve got the budget and the space for a decent one, they have the advantage of always being set-up and ready to go. Cheaper models won’t offer a very enjoyable riding experience though, position adjustment will be limited and they’re unlikely to be compatible with training platforms.

Check out the Sigma Sports review of the Wahoo Kickr Bike :

Wheel on Turbo-Trainers

Wheel-on turbo trainers such as the Wahoo Kickr Snap are affordable and allow you to use your regular road bike so there are no matching your position issues. Downsides are that they can wear out your rear tyre and, for consistent training, you do need to check tyre pressure and calibrate the roller pressure on the tyre on every ride. Spend the extra to get a “smart trainer” as this will be compatible with popular training platforms.

Check out GPLama’s review of the Wahoo Kickr Snap:

Direct Drive Turbo-Trainers

Direct drive trainers, such as the Wahoo Kickr and Kickr Core , have all the pluses of on-wheel turbos but, because you remove your rear wheel and your drivetrain simply directly drives a cassette on the turbo, issues relating to tyre wear and calibration don’t exist. They also tend to be far quieter and, because there’s no tyre slip, are better for sprint type efforts.

If you’re looking for a recommendation, we’d opt for the Wahoo Kickr Core as it offers all of the benefits of direct drive smart trainer at an affordable price:

Where to set up

Although you can take your bike on and off the turbo and fold it up, you’re far more likely to use to regularly if it’s permanently set-up and ready to go.

As you could well be turbo training into the summer, look for somewhere with decent ventilation. You’ll also need a power supply and, for most training platforms, a decent WiFi signal.

 

Other essentials for your shopping list:

  • You’re going to sweat so you’ll need a rubberised mat to protect your floor. This will also help to reduce noise and vibration.
  • A powerful fan is essential. Without any moving air, even in a well ventilated and cool room, you’ll soon start to overheat. This isn’t just uncomfortable but can also limit your power output and your training gains. Wahoo’s Kickr Headwind Bluetooth Fan adjusts automatically to your heart rate.
  • Sweat is really corrosive so a sweat thong/cover for your bike will help to protect vulnerable areas such as the headset and bottom bracket. You should also give your bike a good wipe-down after each workout.
  • Many training platforms require a tablet or laptop and, even if you’re not subscribing to one, you’ll probably want to be watching something. You’ll need some form of desk that allows you to see and reach your device but keeps it out of sweat’s way.

Wahoo have a range of mats, desks and “pain cave bundles”.

Virtual Riding: What and How?

Finding Sessions to do

The best way to get the most out of your indoor training is to sign-up to a training platform such as Zwift, TrainerRoad or SufferFest. All offer something slightly different but, with free trials, you can get a feel for them and see what suits you best.

Along with specific training sessions and, in the case of Zwift, races and group rides, but also structured training programmes. Following one of these that tallies with your riding goals is probably the best way to ensure variety and progress.

The Hotchillee Ride Captains and Hotchillee team host several rides each week on both Zwift and RGT. You can find the full list of rides on the calendar.

 

Beat the boredom

The biggest boredom buster is a decent playlist and studies have shown that motivational music can boost performance. With the training platforms mentioned above, turbo training is a million times more tolerable than the days of staring at your garage wall. If you’re not wanting to subscribe to a training platform, films, box-sets or even old race footage can all help make the indoor kilometres tick by. However there’s no doubt that certain sessions tend to pass faster than other. Interval workouts with lots of changes in intensity are good whereas steadier paced sessions tend to drag painfully on.

 

Saddle soreness

You move around a lot less when riding indoors so issues down below are far more common. It can be tempting to use old kit for indoor riding but you really should be opting for your newest bib shorts with the plushest chamois. Slather on the chamois cream and be super diligent about post-ride hygiene. Finally stand out of the saddle for 10-15 seconds every 5-10 minutes right from the start of any indoor session. It’ll maintain blood flow to your nether regions and help prevent soreness and potentially more serious issues.

 

Fuelling and hydration

For indoor sessions up to 90 minutes, you shouldn’t need any on the bike food but, especially for races, you will need to think about your nutrition beforehand. You’ll be riding hard so try to allow at least 2 hours digestion time. You also might want to drop a caffeinated gel during your warm-up.

If you’re doing some longer indoor rides, fuelling should mirror exactly what you’d do outside. As a general guide, you should be looking to consume 30-60g of carbohydrates per hour.

Here are a few examples of what some snacks will deliver:

 

Typical energy gel: 20g

500ml of sports drink: 35g

Typical energy bar: 30g

Slice of malt loaf: 25g

Fig roll: 12g

 

Obviously you don’t need to pack everything into your jersey pockets but just make sure your snacks are within arms reach.

For all indoor rides, you’ll probably need to hydrate more than you would outside. Don’t be surprised if you get through 750ml+ per hour and don’t forget your electrolytes.

It's not just about the bike...

All cyclists could probably benefit from doing some off the bike training and, whether it’s some mobility work, yoga, Pilates or bodyweight strength training, now’s a great time to add it into your training. A quick search on YouTube will throw up loads of instructional videos to follow but here are a few to get you started.

 

British Cycling Back and Lower Body Mobilisation Routine

Yoga for Lower Back Pain in Mountain Bikers (good for all cyclists!)

5 Core Exercises For Cyclists – Improve Your Strength On The Bike

 

If you really want to invest some time into assessing and developing your mobility and strength for cycling this book by Phil Burt, former physio with GBCT and Team Sky, and Martin Evans, former strength and conditioning coach with GBCT, is well worth a read –

 

Strength and Conditioning for Cyclists

SHARE

CAPE ROULEUR 2025

Let us have your details below to be contacted about Cape Rouleur 2025.

CAPE ROULEUR 2025
I'm interested in..
Join the Hotchillee Mailing list?

SRI LANKA

Let us have your details below to be contacted about our Pioneer Event in mid / late 2024. Places will be limited. 

Sri Lanka 2024
Would you liked to sign up for the Hotchillee newsletter?

LONDON-PARIS ROAD 2024

Notify me if places become available.

LONDON-PARIS 2024 - Road cancellation list
Would you like to be added to the Hotchillee mailing list?

LONDON-PARIS 2024 - GRAVEL

Let us have your details and we’ll contact you with more information and let you know as soon as general registration opens.

LONDON-PARIS 2024 Gravel Pre-Register
Would you liked to sign up for the Hotchillee newsletter?

Register your interest for 2024

Ekoi Stone Circle 2024
Would you liked to sign up for the Hotchillee newsletter?

LONDON-PARIS 2024

Let us have your details and we’ll let you know as soon as general registration opens.

LONDON-PARIS 2024

Girona Rendezvous 2024

Notify me when places become available.

Girona Rendevous 2024

EKOI STONE CIRCLE MEDIA ENTRY

If you’re a content creator, photographer or videographer and would like to enter on a media place please let us have the following information and we’ll be in touch.

Sign up to the Hotchillee newsletter to get the latest news on rides, events and community activities

PRIORITY ENTRY

Register for priority entry and be contacted 24 hours before general registration opens.

Cape Rouleur Pre-Register

Cape Rouleur Pre-Register

Surface Type

stay up to date

Fill out your details below to be contacted about our next Explorer gravel adventure.

Sign up to the Hotchillee newsletter to get the latest news on rides, events and community activities
previous arrow
Endurathon
Endurathon
stone-circle-cycling-hot-chilli (35)
stone-circle-cycling-hot-chilli (33)
stone-circle-cycling-hot-chilli (26)
stone-circle-cycling-hot-chilli (5)
stone-circle-cycling-hot-chilli (32)
stone-circle-cycling-hot-chilli (1)
stone-circle-cycling-hot-chilli (23)
stone-circle-cycling-hot-chilli (26)
stone-circle-cycling-hot-chilli (16)
stone-circle-cycling-hot-chilli (15)
stone-circle-cycling-hot-chilli (7)
PlayPause
next arrow
Endurathon
stone-circle-cycling-hot-chilli (35)
stone-circle-cycling-hot-chilli (33)
stone-circle-cycling-hot-chilli (26)
stone-circle-cycling-hot-chilli (5)
stone-circle-cycling-hot-chilli (32)
stone-circle-cycling-hot-chilli (1)
stone-circle-cycling-hot-chilli (23)
stone-circle-cycling-hot-chilli (26)
stone-circle-cycling-hot-chilli (16)
stone-circle-cycling-hot-chilli (15)
stone-circle-cycling-hot-chilli (7)
previous arrow
next arrow

Stone Circle 2023

Let us have your info before and we’ll contact you as soon as entries for 2023 open.

Stone Circle Pre-Register

Stone Circle Pre-Register

Sign up to Hotchillee newsletters to get the latest news on events and cycling community

NOTIFY ME WHEN 2023 Entry OPENS

LONDON-PARIS 2023 entry will open on 2 August 2022. Fill out the form below to be notified when entries are available.

Road or Gravel (select option)
Would you liked to sign up for the Hotchillee newsletter?

Register now for your 2023 Entry

Register for 7-day priority access to enter The LONDON-PARIS by Tour de France 2023.

You’ll also be entered into a prize draw for 2 x tickets to the Tour de France 2023 route launchon 27th October 2022 at Palais des Congrès, Paris.

Your priority access will start on Tuesday 26 July 2022. We’ll be in touch then, keep an eye on your emails, or the Hotchillee companion app.

Friday 23 June: Festival Fort / Sign On

Please let us know what time you plan on arriving on Friday for Sign On. This is when you collect your rider number. The Festival Fort will be open all afternoon with a live DJ, a 35km social gravel ride from the Lauf stand at 14:14, Rider Welcome at 17:00 and free pizza and beer from 18:00:
For those not able to Sign On on Friday the registration desk will be open for 30 mins from 05:00 - 05:30 on Saturday morning. Signing On on Saturday will delay your start and should be avoided.

Saturday 24 June: Arrival

For those who have not booked camping, access to the site will not be available before 04:00. This is when the gate to the car park will open. The start line is open from 05:00-06:00. If you’re driving please arrive set up and ready so there’s minimal faff. For us to manage traffic flow please let us know how you will be arriving:
Girona Rendevous

Girona Rendevous

Notify me when entries for 2023 become available

previous arrow
LONDON-PARIS by Tour de France 2022 - Hotchillee
LONDON-PARIS by Tour de France 2022 - Hotchillee
LONDON-PARIS by Tour de France 2022 - Hotchillee
LONDON-PARIS by Tour de France 2022 - Hotchillee
Video Slide
PlayPlay
20220724TDF1058-A.S.O. Charly Lopez
20220724TDF1041-A.S.O. Charly Lopez
LONDON-PARIS by Tour de France 2022 - Hotchillee
LONDON-PARIS by Tour de France 2022 - Hotchillee
PlayPause
next arrow
Video Slide
20220724TDF1058-A.S.O. Charly Lopez
20220724TDF1041-A.S.O. Charly Lopez
LONDON-PARIS by Tour de France 2022 - Hotchillee
LONDON-PARIS by Tour de France 2022 - Hotchillee
previous arrow
next arrow

cancellation waiting list

The LONDON-PARIS by Tour de France 2022 road route has sold out. Join the waiting list to be contacted when cancelled places become available. 

The LONDON-PARIS by Tour de France 2022 - road route waiting list
previous arrow
THE LONDON_PARIS by Tour de France hospitality
20200920TDF1031-A.S.O._Pauline_Ballet
20200920TDF1010-A.S.O._Pauline_Ballet
20190728TDF2022-A.S.O._Thomas_MAHEUX (1)
THE LONDON_PARIS by Tour de France hospitality
20200920TDF1031-A.S.O._Pauline_Ballet
20200920TDF1010-A.S.O._Pauline_Ballet
20190728TDF2022-A.S.O._Thomas_MAHEUX (1)
PlayPause
next arrow
THE LONDON_PARIS by Tour de France hospitality
20200920TDF1031-A.S.O._Pauline_Ballet
20200920TDF1010-A.S.O._Pauline_Ballet
20190728TDF2022-A.S.O._Thomas_MAHEUX (1)
previous arrow
next arrow
previous arrow
London Great Gravel Get Away Pod Tents
London Great Gravel Get Away Pod Tents
London Great Gravel Get Away Pod Tents
London Great Gravel Get Away Pod Tents
PlayPause
next arrow
London Great Gravel Get Away Pod Tents
London Great Gravel Get Away Pod Tents
previous arrow
next arrow
previous arrow
bell tent 4
bell tent 5
bell tent 6
Bell tent
PlayPause
next arrow
bell tent 4
bell tent 5
bell tent 6
Bell tent
previous arrow
next arrow
previous arrow
Wild Cycles Bell tent
Wild Cycles Bell tent
PlayPause
next arrow
Wild Cycles Bell tent
Wild Cycles Bell tent
previous arrow
next arrow
previous arrow
Acorn tent sleeps two with bedding (1)
Acorn tent sleeps two with bedding (1)
Acorn tent sleeps two with bedding (1)
Acorn tent sleeps two with bedding (1)
PlayPause
next arrow
Acorn tent sleeps two with bedding (1)
Acorn tent sleeps two with bedding (1)
previous arrow
next arrow
previous arrow
London Great Gravel Get Away Pod Tents
London Great Gravel Get Away Pod Tents
London Great Gravel Get Away Pod Tents
London Great Gravel Get Away Pod Tents
PlayPause
next arrow
London Great Gravel Get Away Pod Tents
London Great Gravel Get Away Pod Tents
previous arrow
next arrow

GLEN WHITTINGTON

Glen is usually behind the scenes making sure that the Hotchillee Ride Captains and event participants have fully functioning bicycles to ride but he occasionally makes an appearance in front of the camera to share his wisdom. If he’s not fixing or building bikes he’ll be out riding in #SweetSussex. If you want to know anything about Cyclocross, Glen is the man to ask.

Website: www.aeightbikeco.com

Instagram: @aeightracer

NIK COOK

Consultant with British Cycling and author of the Road Cycling Performance Manual. Lover of cobbles, gravel and Siberian Pine – not so keen on climbs! Nik is the author of all of the Hotchillee Training Plans, Zwift workout files and regularly posts tips and advice on the Hotchillee app. He’s also the evil genius behind the now infamous Hotchillee Gain Train.

Twitter: @nikalascook

Instagram: @nikalascook

ADELE SMYTH

Adele has worked within the health and fitness industry for over 25 years starting with a ballet and dance background herself, she has progressed to training and teaching all styles of fitness and offers Pilates, barre & yoga. As a keen runner, Adele appreciates the need for a strong healthy body and mind and incorporates many elements of Pilates, yoga and barre into her own training to ensure her strength and stamina remain.

Website: www.purebodybyadele.co.uk

Instagram: @purebodybyadele

previous arrow
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
PlayPause
next arrow
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
Hotchillee the ridgeway off road
previous arrow
next arrow
previous arrow
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
PlayPause
next arrow
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
Hill Climb Champs Weekend - Peak District, Hotchillee
previous arrow
next arrow
previous arrow
London Great Gravel Escape-2
London Great Gravel Escape
London Great Gravel Escape
London Great Gravel Escape 4
London Great Gravel Escape 2
London Great Gravel Escape-3
London Great Gravel Escape
Beer London Great Gravel Escape
London Great Gravel Escape
London Great Gravel Escape 4
London Great Gravel Escape
London Great Gravel Escape-11
London Great Gravel Escape
London Great Gravel Escape
London Great Gravel Escape 8
London Great Gravel Escape 2
London Great Gravel Escape-3
London Great Gravel Escape
Beer London Great Gravel Escape
London Great Gravel Escape
London Great Gravel Escape 4
LGGE10
London Great Gravel Escape
PlayPause
next arrow
London Great Gravel Escape-11
London Great Gravel Escape
London Great Gravel Escape
London Great Gravel Escape 8
London Great Gravel Escape 2
London Great Gravel Escape-3
London Great Gravel Escape
Beer London Great Gravel Escape
London Great Gravel Escape
London Great Gravel Escape 4
LGGE10
London Great Gravel Escape
previous arrow
next arrow
previous arrow
alpine-challenge (8)
alpine-challenge (7)
alpine-challenge (4)
alpine-challenge (25)
alpine-challenge (21)
alpine-challenge (18)
alpine-challenge (5)
alpine-challenge (16)
alpine-challenge (15)
alpine-challenge (14)
alpine-challenge (10)
alpine-challenge (9)
PlayPause
next arrow
alpine-challenge (8)
alpine-challenge (7)
alpine-challenge (4)
alpine-challenge (25)
alpine-challenge (21)
alpine-challenge (18)
alpine-challenge (5)
alpine-challenge (16)
alpine-challenge (15)
alpine-challenge (14)
alpine-challenge (10)
alpine-challenge (9)
previous arrow
next arrow

REQUEST A CALLBACK

    Please include the country code at the start e.g (UK) 44773477598

    Thank you for your request!

    We’ll get back to you as soon as possible.

    previous arrow
    01.Rollercoaster_Rocacorba_venue
    02.Rollercoaster_Rocacorba_venue
    03.Rollercoaster_Rocacorba_venue
    04.Rollercoaster_Rocacorba_venue
    PlayPause
    next arrow
    01.Rollercoaster_Rocacorba_venue
    02.Rollercoaster_Rocacorba_venue
    03.Rollercoaster_Rocacorba_venue
    04.Rollercoaster_Rocacorba_venue
    previous arrow
    next arrow
    previous arrow
    01.Rollercoaster_villa
    02.Rollercoaster_villa
    03.Rollercoaster_villa
    04.Rollercoaster_villa
    PlayPause
    next arrow
    01.Rollercoaster_villa
    02.Rollercoaster_villa
    03.Rollercoaster_villa
    04.Rollercoaster_villa
    previous arrow
    next arrow
    previous arrow
    01London_Paris_Paris_Hotel
    02London_Paris_Paris_Hotel
    03London_Paris_Paris_Hotel
    04London_Paris_Paris_Hotel
    PlayPause
    next arrow
    01London_Paris_Paris_Hotel
    02London_Paris_Paris_Hotel
    03London_Paris_Paris_Hotel
    04London_Paris_Paris_Hotel
    previous arrow
    next arrow
    previous arrow