As an online triathlon coach and triathlete, I hear this question and see it on social media often, “Is using a spin bike good for triathlon training, or should I use an indoor trainer?” Before I get into answering this question I’m going to explain the difference between these two used for indoor cycling. Here we go, Spin Bike VS Indoor Trainer Explained 101.
A spin bike is a stationary bike that is set up a little more like a road bike vs a traditional stationary bike. Most are fully adjustable. With a spin bike, you can stand and pedal during your workout which can not be done on many stationary bikes. Nowadays many home-use spin bikes come with a monitor that allows you to do virtual spin class workouts.
A trainer is a device you connect your bike to. The trainer then provides resistance through different means for your workouts. Now there are different types of trainers we should discuss before going any further. We will start with the basic traditional trainer or “dumb trainer” as they have been getting called recently. Your bike is placed into these and the rear wheel makes contact with a roller that provides the resistance. You increase or decrease your pedaling effort by shifting the gears on your bike. You can receive data from sensors for speed, sensor, and power. Then there is the “smart trainer”. With this type of trainer, you can control the resistance by an app on your phone, tablet, or computer. With the smart trainer, there are the wheel-on and wheel-off (direct drive). Both of them have their advantages and disadvantages.
Both the spin bike and the indoor trainer can provide you with an aerobic workout. As long as your intensity and volume are correct you can see gains from both options.
For everyone storage is something they will have to address when it comes to both options. Spin bikes typically are heavy and take up a lot of space. They can be difficult to move around. So many have to have a dedicated space where it stays all of the time. With a bike trainer, the bike itself is easy to move around and store wherever you like. The trainer itself is small and easy to store. Many of these trainers fold up for easier storage.
When you travel you’re probably not going to load up that large and heavy spin bike into your vehicle. With a bike and trainer, it’s easy to throw your bike into your vehicle or on the bike rack. Then you just need a little room for your trainer and you’re good to go to get your workouts in while away from home.
The geometry of the bike you train on is a very important topic when it comes to this debate. Many if not most triathletes and cyclists get “Fit” to their bikes. This is to maximize your comfort and performance on that bike. While using a trainer you are training on the bike that was set up specifically for you and you alone. This way you are training on your race bike and train your muscles the way they will be used on race day. With a spin bike even though it is adjustable it is hard to set up identically to your bike. Also, there is crank arm length to take into consideration. When you’re fit to your bike the crank arms are changed to be set up for you and the length that you need. With spin bikes, you get what everyone gets.
Having a proper pedal stroke makes you a more efficient cyclist. You can create the same power and save energy compared to having a poor pedal stroke. With spin bikes, the flywheel and pedals are set to each other. While on a spin bike, the pedals continue to move as long as the flywheel is spinning. Because of the flywheel spinning the pedals, this can cause a choppy pedal stroke. This is due to the little bit of help you’re getting from the flywheel. Unless you’re on a fixie your bike has a freehub so there is no pull or help from the wheel.
One advantage of the spin bike is the noise level. Due to the way resistance is produced, they tend to be quieter than a trainer. There are options with the trainer to help with noise levels. With a wheel-on trainer, you can use a trainer tire which will be quieter and has other benefits as well. Or you can purchase a direct drive trainer which is quieter than wheel-on trainers.
If multiple people are using the equipment the spin bike can be easier. When multiple people are using the bike, the geometry is always being adjusted. Making it less likely you have it set up with the proper geometry you need. Although with a trainer you have to switch the bikes out most trainers are very easy to do this. Direct drive trainers can be a little more difficult. You either have to use bikes that can use the same cassette or change the cassette each time.
Let’s look at prices. This is assuming a bike for racing has already been bought and you’re looking for the best options for indoor training.
We will start with spin bikes and the membership fees for their training programs. The Peloton which is probably the most popular home spin bike right now costs $1895. They have a virtual spin class membership that is $39 a month. Echelon has spin bikes ranging from $1039 – $2039. They also have a membership of $39.99 a month. Proform spin bikes range from $599 – $1499. With them, you can get an iFit membership for $39 a month. Then we have NordicTrack with spin bikes for $1599 and $1999. Again you can get an iFit membership for $39.
For trainers, we will start with the basic trainers or “dumb trainers”. There are many on the market so I’ll just give a rough price range. You can find them as low as $60 going up to about $300. As with anything, you get what you pay for here. There are some of these trainers that have Bluetooth and can send data like speed to apps such as Zwift. With these trainers, resistance is not controlled by the app.
Some smart trainers at the entry level include the Wahoo Snap at $499.99. Tacx (which is part of Garmin) has the Flow at 369.99. The Elite Tuo is $579.99. All three of these are wheel-on smart trainers.
Mid-range models include the Wahoo Core at $899.99. Tacx Flux S is $749 and the Elite Direto X is $799.99. These mid-range trainers all are direct drive which is more accurate for power over wheel-on trainers because there is no wheel slip on the roller.
The high-end trainers are made more heavy-duty. They can handle higher power levels and simulate real-world riding a little better. The Wahoo Kickr is $1199.99. Tacx NEO 2T is $1399.99. The Elite Direto XR is $949.99. Again these are all direct drive trainers.
When using a smart trainer you have your choice of apps to use with these trainers. With “dumb trainers” you can also use these apps using a speed and cadence sensor but you don’t get the full benefit of these apps. Most smart trainers have an app that you can use for your workouts and control your resistance. The three most commonly used apps used with smart trainers are Zwift ($19.99/month), Rouvy ($15/month), and Trainer Road ($19.95/month). With these apps, some can download pre-written workouts to control the trainer. Some allow virtual group rides. They have workouts that you can choose to do. It’s also possible to do a virtual ride of the course from many races. As you can see the monthly cost is less than half the cost of the spin bike memberships. Also, these are better-matched workouts for triathlon training vs spin class memberships.
Ideally for triathlon training going with the trainer is the better option. Travel is easier. You’re training on your bike that you will be racing on. After the cost of the bike itself, the trainers are less expensive and the training programs cost less. You also avoid picking up poor pedal stroke habits.
READ MORE: THE ULTIMATE GUIDE TO BIKE TRAINER SEASON
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