SURPRISE SECRET TO BIG FTP GAINS? | 2025 Indoor Training Ultimate Guide | Ask a Cycling Coach 548
Ask a Cycling Coach Podcast - Presented by TrainerRoad
TrainerRoad
4.9 • 4.5K Ratings
🗓️ 4 September 2025
⏱️ 41 minutes
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Summary
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// TOPICS COVERED
(00:00) Welcome & Why Indoor Training Matters
(01:02) Listener Questions on Indoor Training
(01:20) Reason 1: Consistency
(01:36) Reason 2: Convenience
(02:34) Reason 3: Fewer Interruptions
(03:44) Reason 4: Time Efficiency
(04:05) Reason 5: Aerobic Base Building
(05:00) Tips to Maximize Indoor Training
(06:30) Common Pitfalls Indoors
This episode dives into why indoor training is such a powerful driver of fitness gains and how cyclists can use it to get faster. Coach Jonathan explains the key reasons indoor workouts boost FTP; from consistency and convenience to fewer interruptions, greater time efficiency, and better aerobic base building. He also answers listener questions about training indoors, shares practical tips to maximize your sessions, and highlights common pitfalls to avoid. Whether you’re new to indoor training or a seasoned rider, this short solo episode offers clear takeaways to help you stay consistent and see real progress.
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Transcript
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| 0:00.0 | Every year here at Trainer Road, we see one thing happened that ends up driving more FTP increases with athletes than anything else. |
| 0:07.9 | Yes, consistency drives improvement, that's sort of a thing, but this drives consistency. |
| 0:12.9 | It's indoor training. |
| 0:14.5 | When athletes train indoors, they see more FTP increases than when they train outdoors. |
| 0:19.9 | The way that we actually check that is we use AI to be able to look at FTP increases, |
| 0:25.0 | and it's constantly checking and keeping track of athletes' FTPs all the time at scale |
| 0:30.5 | and over 150 countries around the world for athletes that are doing any variety of training |
| 0:35.8 | that you can think of at totally different ability levels |
| 0:38.6 | and FTPs. And what we see is more FTP increases happen when people train inside. Now, I don't think |
| 0:45.2 | that there's some sort of magic or anything else to this. I do think that there are some reasons |
| 0:48.3 | with this. We haven't conducted any formal studies, but here are our best guesses as to how. |
| 0:53.2 | And stay tuned throughout this short |
| 0:54.8 | podcast. It's just going to be with me solo today because what we're going to do is run through |
| 0:59.0 | why we think indoor training increases your FTP so much. Then we're also going to spend some time |
| 1:04.5 | running through some questions that all of you have sent in about indoor training because |
| 1:10.2 | tons of them are being submitted right now because of the time of year, |
| 1:13.0 | and how to get the most out of it. |
| 1:14.8 | So then you can see those FTP increases you're after and get faster on the bike, |
| 1:18.6 | because faster is always better. |
| 1:20.1 | So here are our best guesses as to why. |
| 1:22.2 | Number one, it's consistency. |
| 1:24.2 | When cyclists are more consistent with, in general, they do get faster. |
... |
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