How to Maintain Training During Typhoon Season: Tips for Using Indoor Trainers

Taiwan’s typhoon season (June–October) and plum rain season (May–June) together account for nearly half the year. For cyclists who train regularly, maintaining training quality during bad weather is a very practical concern. Indoor trainers (Indoor Trainer / Smart Trainer) have become indispensable equipment for Taiwanese cyclists.

Types of Indoor Trainers

1. Roller Trainer

Roller trainers are the most traditional type. The bike is placed directly on three rollers and ridden without being fixed in place.

Advantages:

• Trains balance, with a natural and smooth riding posture
• Suitable for recovery rides and technique training
• Protects the wheels, no need to remove the rear wheel

Disadvantages:

• Takes time to get used to at first (easy to drift off)
• Cannot do high-intensity training (too much force causes slipping)
• No smart features (on most models)

Recommended: Elite Arion, Minoura Mag Roller

2. Fixed Rear-Wheel Trainer

The rear wheel is clamped and fixed, with a fork stand supporting the front wheel. This is the most common entry-level option:

Advantages:

• Stable and safe
• Affordable price (NT$3,000–8,000)

Disadvantages:

• Wears out the rear wheel (recommended to switch to a dedicated trainer tire)
• Noisier (magnetic resistance models)
• Not smart, cannot connect to apps

3. Direct Drive Smart Trainer

The rear wheel is removed and the rear axle is connected directly to the trainer’s flywheel. This is the current standard for top-tier indoor training:

Advantages:

• Accurate power measurement (error ±1–2%)
• Can simulate real gradients (ERG mode)
• Low noise
• Seamless connectivity with apps like Zwift, Wahoo, Garmin

Disadvantages:

• Higher price (NT$15,000–45,000)
• Need to confirm thru-axle/skewer compatibility

Recommended: Wahoo KICKR, Tacx Neo, Elite Direto, Saris H3

Smart Trainers and Training Apps

Zwift

Currently the most popular indoor cycling platform, offering a social riding experience in a virtual world:

• Cost: Approximately NT$500–550 per month ($14.99 USD)
• Content: Multiple virtual courses (Watopia, London, New York, etc.)
• Races: Numerous online races daily, allowing you to compete with cyclists worldwide
• Training Plans: Built-in structured training plans

Wahoo RGT / TrainerRoad

• TrainerRoad: Power-based, scientific training plans, suitable for cyclists with clear training goals
• Cost: Approximately NT$500 per month ($19.99 USD)

Garmin Connect / Tacx APP

• Free or lower-cost options
• Basic training logging and guidance

Effective Indoor Training Plans

The biggest advantage of indoor training is that “every minute counts.” Unlike outdoor riding, which has downtime from downhill coasting or waiting at red lights, indoor training can be designed as purely high-quality training time.

A 60-Minute Training Template for Typhoon Days

Prerequisite: Assumes the use of a smart trainer with power data

Segment	Time	Intensity	Description
Warm-up	0–10 min	50–60% FTP	Low-intensity spinning, heart rate rises gradually
Main Set A	10–30 min	88–93% FTP	Sweet Spot training, steady-state aerobic
Main Set B	30–50 min	4 × 2 min intervals	120% FTP, 1 min recovery between intervals
Cool-down	50–60 min	50% FTP	Recovery spinning

FTP Note: FTP (Functional Threshold Power) is the maximum power you can sustain for 1 hour, often estimated as 95% of a 20-minute test.

Common Indoor Training Mistakes

1. No ventilation: Indoor training causes heavy sweating; you must use a fan (a large industrial fan is recommended)
2. Intensity too low: Indoor training cannot be approached with a “casual spin” mindset; you need clear training goals
3. No floor protection: Sweat is corrosive to both floors and the bike frame; a trainer-specific mat is needed
4. Overtraining: Multiple consecutive days of indoor training during bad weather—intensity is higher than outdoors, so fatigue accumulates faster

Setting Up Your Indoor Training Environment

Essential Equipment

• Large fan: Heat dissipation is the most important thing for indoor training. Outdoor riding relies on the wind from speed; indoors, you can only rely on a fan
• Trainer mat: Protects the floor and absorbs vibration and sweat
• Sweat towel: Hang it on the handlebars to prevent sweat from dripping onto the drivetrain
• Bottle cage: Ensure easy hydration access
• Entertainment: Phone mount or TV, paired with Zwift or YouTube to keep training from getting boring

Ideal Space Dimensions

• Length: at least 2 meters
• Width: at least 1.2 meters
• Height: at least 2.1 meters (accounting for movement when pumping tires)

Recovery Plan After the Typhoon Passes

Things to note when returning to outdoor riding after a typhoon:

1. Check road conditions: Roads may have rockslides, standing water, or fallen branches after a typhoon; confirm conditions before heading out
2. Body recovery: If indoor training intensity was high during the typhoon, your body may already be fatigued; start with an easy ride
3. Bike maintenance: The bike has been sitting during indoor training; check tire pressure and brakes before heading out

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Indoor trainers are no longer just a “last resort” for bad weather. Many top cyclists even believe indoor training is more efficient than riding outdoors. Make the most of typhoon season and turn indoor training into your secret weapon for improvement.

Related Reading

• Indoor Alternative Training Plans for Typhoon Season: Don’t Let Bad Weather Be an Excuse
• Bike Trainers: Training Effects of Rollers, Smart Trainers, and Direct Drive Trainers
• Installation and Maintenance of Bike Trainers: Rollers and Direct Drive
• 6-Week Quick Indoor Trainer Plan: Maximizing Time for Office Workers