Zwift first launched in 2014 with just 1,000 members. Fast forward to today and the platform has over 1 million active members and hosts more than 1,000 weekly races. Increasingly more athletes are trying indoor cycling, and the elite status was cemented with milestones like the UCI Cycling eSports World Championship in 2020.
One of these elite eSports cyclists is Thomas Perren. He began racing outdoors in 2011 but switched to indoor cycling in 2020—and says there is no going back.
In a recent Nduranz podcast episode, Thomas shared his expert insights and what it takes to excel in virtual racing. Here are his top tips.
1. Know the Rules
Thomas says that, before you fine-tune your setup, you should make sure you know what the rules are. Each eRacing platform has its own protocols for things like weigh-ins, Race Radio use, dual-source power, and data.
"A good understanding of protocols will set you up for success." —Thomas Perren.
2. Adjust Technique for Indoor vs. Outdoor Riding
Don’t think that riding indoors will be the same as outdoors. As Thomas points out, the physiology is very different—and thus his technique indoors is different than outdoors.
For example, you don’t have the same lateral motion when cycling indoors. Because there is less upper body being used, you’ll see athletes from other backgrounds, such as triathletes, really excelling in indoor cycling. Many indoor cyclists are able to ride for longer periods of 20 or 30 minutes out of the saddle.
3. Improve Your Heat Management
Like many indoor cyclists, Thomas used to rely on open windows to keep him cool. Later, he got high-velocity fans. However, even these fans weren’t enough.
The big game-changer for him was an air conditioning unit and dehumidifier. He even has a monitor to track temperature and humidity in the garage where he trains, allowing him to keep the conditions at levels where he performs best.
Why is humidity so problematic?
As sweat evaporates from your skin, the humidity in the room increases. When humidity levels reach around 70%, the air is so saturated that sweat doesn’t evaporate efficiently. It starts to drip off of you instead of cooling, resulting in overheating.
Want to learn more? Read our article on heat management indoors.
4. Find Your Community
Thomas Perren admits that he used to hate riding on the turbo—but that was before he discovered the community aspect of indoor cycling. Once he was racing with his friends and communicating over Discord, he started to really enjoy it.
"Don’t jump in and do it on your own. Having friends to race with changes the dynamic of riding indoors massively." — Thomas Perren
There are plenty of teams and clubs in the indoor cycling sphere, and the community is very supportive when it comes to guidance and advice on best practices, equipment, etc. He suggests getting together a group of 4-6 friends and doing a team trial.
5. Nutrition Matters
Indoor cycling races involve 1 to 2 hours of very high intensity. At these levels, performance is all about glycogen. You'll need to make sure you carb load correctly so your body has energy for the race.
But fueling also matters. Most indoor cyclists will need 30 to 60 grams of carbohydrates per hour to provide energy and aid in recovery. For optimal absorption and to avoid GI issues, ingest a combination of glucose and fructose in a 1:0.8 ratio.
For more details, read: Nutrition for Indoor Cycling.
6. Use Technology to Improve the Experience
Thomas says there are many things you can invest in to improve the experience of riding indoors.
These include:
- Bigger TV: This can help encompass yourself in what’s going on, especially in group rides.
- Communication: Using chat and being involved in the community side of it will help you ride more consistently.
- Faster-Streaming Computer: Bitrate can drastically improve the dynamic of what you see on the screen.
7. Drafting Is Key
Drafting isn’t just for outdoor riding—it’s critical in indoor eRacing too. Understanding drafting mechanics can help you conserve energy and improve race results.
"There’s actually a lot of technique to drafting in Zwift races. Knowing how the platforms and games work allows you to conserve your energy strategically." — Thomas Perren
8. Try New Terrain
When training outdoors, there is a limit to how much different terrain you can ride. For example, Thomas lives in Surrey, where things are really flat—and there’s only so many times you can up and down Box Hill before it gets boring.
Indoor cycling allowed him to simulate different terrains, which in turn drastically advanced his overall performance.
9. Maximize the Benefits of Controlled Training
In addition to trying out new terrain, indoor cycling lets you control your training sessions in ways that aren’t possible outdoors. And most cycling apps, like Zwift, Rouvy, and TrainerRoad, offer structured workouts with sprints or high-intensity efforts built into the workout plan.
Thomas, for example, always rides in ERG mode, even when doing intervals, so he doesn’t get the small sprints or micro-accelerations like when he rides outdoors. His pace is always very steady as a result, something he struggled with when riding outside.
10. Practice Heat Training
Another thing you can control when riding indoors is the temperature–which makes it perfect for doing heat training. Thomas’s coach has him doing lots of heat work indoors.
For example, he will do a session and then switch the fans off for the last 30-60 minutes, so the room gets hot and he starts really sweating.
11. Invest in a Good Power Meter
When asked which piece of equipment is most important for serious indoor cyclists, Thomas said a crank-based power meter is a must-have. It allows him to track his training data much more consistently.
The good news is that, compared to other elite cycling equipment, good power meters aren’t a huge investment. Thomas recommends ones from SRM or Infocrank, and says that even second hand ones can get the job done. Alternatively, there are some good pedal-based systems, like the ones from Assioma, which are more wallet-friendly.
Remember, two data sources are required for most elite indoor races—and not all power meters are allowed. For training, though, Thomas prefers to use just one data source.
12. You May Love or Hate Rocker Plates
Some indoor cyclists swear by rocker plates for more comfort and movement. These devices allow for lateral (side-to-side) and aft (front-to-back) motion, simulating the feel of outdoor riding.
However, they’re not for everyone: Thomas prefers a static bike.
He found that rocker plates can encourage reverse form. When you push down when sprinting, the bike normally goes the opposite direction. But, when you put your weight on one side with a rocker plate, the bike can rock towards that side.
"You need to be really mindful with rocker plates. And it's just an added thing that I didn't find sort of necessary.” — Thomas Perren
Want to learn more? Listen to the full podcast episode.