Introduction

This guide will show you how I have been using cycling to keep fit. Some of the information here is technical and some of it is tips I have discovered along the way. I have no affiliation with the products listed below and some of them could be out of date, but they work for me.





You can also find alternative online serves that do the same thing and I would definitely recommend trying them out before sighing up for any of the ones listed below.





A little background on me, I have muscular dystrophy (insert non-offensive joke here) but not the really bad type (is there a good type). That means I can do a lot of stuff without much difficulty but I have a tendency to put on weight very quickly. I needed something I could enjoy and could arguably sustain without damaging myself by falling. That's why I decided on cycling, more specifically indoor cycling.

Hardware

I have invested heavily in the hardware listed here and there are definitely cheaper and more expensive alternatives. But the kit I have is rock solid and after 2 years have not caused one bit of an issue.

Smar Trainer

Wahoo makes one of the best smart indoor trainers on the market and they make both weel on and wheel off models. I have opted for the Wahoo Kickr and it works by replacing the back wheel with the smart trainer. The gearing drives the flywheel directly rather than the back wheel sitting on a roller of sorts. The disadvantage is obvious in that if you want to use your bike outside then you have to assemble the back wheel again.





Training Desk and Mat

You might think that investing in a desk exclusively for fitness is a bit excessive but its worth every dime. The convenience of having everything you need in one place will make it so much easier not to find an excuse not to train.

Ant+ dongle and extension

The Ant+ protocol and hardware are by far the most reliable in my opinion. And you will need it if you want to run Zwift and any other platform together. The extension cable is a must to ensure it is in the same place.

Shoes and cleats

You really need to feel one with the bike and there is no better way than to clip your feet in place. There is no scientific fact that says you have more power this way but it feels better. You really need to feel one with the bike and there is no better way than to clip your feet in place. There is no scientific fact that says you have more power this way but it feels better.

iPad, iPhone, MacBook Pro (actually any gaming computer)

I use all of the above since I get really bored with it and need to tinker here and there. In fact, I started this blog post while riding.

Heart rate strap: Tickr

The zones for training and keeping track of your fitness are really difficult to maintain without either a power meter or a heart rate monitor. I have both but only indoors, so on occasion I take my outdoor bike for a ride like below ... then I need to track my heart rate.

Cadence (foot pod):

Not really needed but I use TrainerRoad and they talk a great deal about your cadence and so I use the Wahoo foot pod version.

Bluetooth headphones

I kinda started off just using cabled headphones but after a while, with all the sweat and stuff, I just went for the Jabra Sports Pace. Too early to tell if they are good but will list them here.





Software

Installed and online

Zwift

I really love this online game. The idea is really to gamify fitness and it works really well.

TrainerRoad

This is software but really the real thing you are paying for is their insight into how to train. It is like having a personal cycling drillmaster.

If it's not on Strava it never happened. Really this is the hub of where you should store all your historic workouts. Its great for motivation and looking back at your progress.

Whatsboard





https://www.wattsboard.com/boards/1531797910 I don't use this while I workout but its great for modelling your data from Strava. Here is my profile and you can see what you can do it.

Spotify

I rely heavily on rhythm to get me to spin my legs faster and constant. I really can't fault this online service. I have been using it since it was in beta,

Air Server

This is piece of software that allows you to airplay your iPad or iPhone to your MacBook and also you can use it to go live on YouTube





Getting it all to work together

Bluetooth Zwift and use Ant+ for TrainerRoad, minimise TrainerRoad so you can see the AirPlay screen from AirServer, have your Bluetooth headphones connected to your phone that controls Zwift using the Zwift mobile app and have Spotify on your MacBook and phone. That way you can skip a track or give someone a ride on while you watch Netflix.

Here is a quick video of how this chap did it...















