Building Your Pain Cave

Indoor training is becoming more and more popular as cyclists, runners, and triathletes dodge frigid winter rides in favor of training in the comfort of their own homes. With apps like Zwift and TrainerRoad popping up, indoor training is quickly transforming the new standard for amateurs and pros alike.

Creating the proper indoor space for training can be the difference between hitting the snooze button and getting in your sweet spot FTP building session. So, having the proper gear in your Pain Cave is critical!

I've compiled tips and tricks from countless hours spent riding indoors, quizzing friends, and watching way too many Lionel Sanders YouTube videos with the goal of nailing the essentials and building a top notch Pain Cave on any budget. Here are my Top 10 tips to create your own indoor training space.

1. The Core Equipment

Boiled down to the simplest terms, you will need a bike and something to ride on. From there, options begin to multiply exponentially. It's probably easiest to think about this in 3 categories - budget friendly, bang for your buck, and money to blow

Budget Friendly (<$100) - apps like Zwift can calculate your virtual power even if you're using a "dumb" trainer. So pick up a second hand trainer off Facebook Marketplace or Craigslist, add a speed sensor, like the Wahoo Speed Sensor, that broadcasts bluetooth/ant+, and get riding!

Bang For Your Buck ($100-$1,000) - welcome to the  smart trainer range. It doesn't have to break the bank, either. Of course, you can shell out tons of cash for a top-of-the-line, direct-drive unit, but wheel-on smart trainers are now available for just a couple hundred dollars. 

• Wheel on Trainers will be more budget friendly, like the Saris CycleOps M2
• Direct Drive Trainers will give you even better road feel with more accurate power numbers, like the Tacx Flux S for $749 or my personal favorite, the Wahoo Kickr

Money to Blow (>$1000) - congrats on the stellar year at the dental practice! Boy do you get some cool options once money is no longer a concern. Most brands have started launching their own smart bikes for the ultimate indoor experience.

• Top choices on the market are the Wahoo KICKR Smart Bike ($3,499), Tacx Neo Smart Bike ($3,200), and the Wattbike ($2,599)
• Note that the Peloton ($2,245) technically fits the bill here but has limited applications outside spin classes

2. Keep Everything Close

Riding indoors still means lots of gear. Key things for most people to keep close are a laptop, iPad, phone, water bottles, food and maybe even a coffee. Having all of these within reach is key to staying fueled up and comfortable. 

For a complete guide to Indoor Cycling Desks, Check out the Blog

Budget Friendly (<$35) - many people opt for a Music Stand to support their phone/tablet and hold it at a comfortable level. This Amazon option works great

Bang For Your Buck (~$125) - need something a little fancier? Maybe a spot for water bottles, nutrition, and some adjustment options so you can work from the bike? This RAD Cycles desk is your best option for functionality without breaking the bank

Money to Blow (~$250) - once again, Wahoo takes the cake with their KICKR Multi Purpose Desk. When it comes to state of the art equipment, Wahoo is hard to beat. With a durable steel frame, fully adjustable settings, easy move wheels, and built in cord holes for cable organization, Wahoo has nailed every minor detail.

3. Gamify The Experience

Let's face it, staring at the wall while riding the trainer is mind numbingly boring. Fortunately, in the last few years multiple cycling apps have come on the seen and actually made the experience fun.

The primary player in this space is Zwift. With virtual worlds like Watopia, and real life courses in London, Richmond, Austria, and more they've eliminated the isolation of training alone and added the ability to ride with thousands of people across the globe! Whether you're looking for group rides, races, workouts, or just riding with friends, they've got something for everyone. No more is the indoor rider restricted to solitary monotony.

Bonus: looking for more apps? Check out Trainer Road, Sufferfest, Rouvy, and the BKOOL Simulator 

4. Blow Me!

Indoor training is hot! Without the breeze that you're accustomed to, you need to take proactive steps to ensure suitable ventilation and temperature control. Most riders swear by their fans to keep body and room temperatures at a comfortable level, with the welcome side effect of making the whole experience feel a lot more like riding outdoors

For a complete guide to Indoor Cycling Fans, Check out the Blog

Budget Friendly (<$25) - I would recommend a diameter or at least 12 inches to ensure you get proper ventilation and cooling. Lots of folks love the Honeywell Fans. They're simple yet effective

Bang For Your Buck (~$50) - are you a heavy sweater? Then don't cheap out on the fan. Lasko makes some high powered units that will  knock your socks off

Money to Blow (~$250) - Wahoo checking in again with top of the line equipment for people who's money is burning a hole in their pocket. The Wahoo Headwind is the most technologically advanced fan out there. This fan is capable of wind speeds of 30mph+ and direct pairing to your heart rate monitor so that as your heart rate increases so will the fan speed.

Pro Tip: A remote-controlled fan is also ideal, as you can adjust the speed of the fan as the intensity of your workout increases.

5. Sweat the small stuff

It's the little things in life that often make you happiest. Same story holds true for time on the trainer. These sub $20 items make all that time in the saddle even more enjoyable/tolerable

• Keep your nuts and bolts lubed!  Chamois Butt'r eliminates chaffing and keeps you comfy in the saddle and Tri Flow lube keeps your drivetrain operating smoothly
• Use protection! Keep corrosive sweat off your frame and out of your headset with the Rockbros Sweat Guard for only $9.99
• Keep your drinks cool even when things heat up with Polars Insulated Bottles (~$10)
• Channel your inner Lionel Sanders with a stylish Nike Sweatband ($5) to keep sweat out of your eyes
• Dry off with Microfiber Rainleaf Towels ($12)

6. Entertainment Options

Let's face facts, even the keenest riders who just plain love being on their bike can end up pretty damn bored when it comes to riding indoors.

• Music apps such as Spotify and Apple Music have high-tempo playlists dedicated specifically to training, while those with a decent internet connection might decide to "borrow" a friends Netflix account and get lost in their favorite series
• Bluetooth headphones are essential if your pain cave is in the house and you don’t want to make enemies. Wireless headphones will also allow you to move freely on the bike without getting tangled in a cable. The Powerbeats Pro are my favorite

7. The Right Clothes

Mark Twain said it best, "Clothes make the man. Naked people have little or no influence on society." So, let's make sure your kit is ready to go.

• Bibs are the #1 item to ensure comfort on the trainer. This is not the area to cheap out. Castelli, Rapha, Primal, and Pearl Izumi make some of my favorites. Amazon's top seller is this $30 bargain pair. But I would opt for something a bit nicer if you can swing it; like this Louis Garneau pair or a super stylish pair of Castelli's
• Socks are another crucial piece of equipment for a comfortable ride. I love Swiftwick's Performance Four sock. It's the perfect blend of style, performance, and comfort
• Shoes are a bit trickier as everyone's feet are a bit different. Fizik, Giro, Specialized, and Shimano make great options to fit every budget. I would recommend trying them on in store before committing to a purchase
• Jerseys are not something I wear indoors due to the heat, but I recommend matching them with your bibs for your outdoor rides. At the very least, you'll look pro!

8. Save your Floors

A mat for your trainer will reduce your chances of damaging any wood/carpet in your Pain Cave. You  want a sticky mat so your bike doesn’t slip, thickness to insulate noise-generating vibrations, waterproofness that keeps your sweat from soaking through to the floor. 

• Cheap mats like this $25 Amazon Exercise Mat are okay if you're on a shoestring budget
• If you can swing a bit more, the Wahoo KICKR Mat adds some additional padding and grip for a nicer feel
• And if you're going all out, you can build your own studio with these Interlocking Mats to cover an entire room

9. Stay Connected

If you’re putting together a fully-fledged pain cave, complete with smart trainer, laptop/tablet/television and tornado-strength fan, you’ll need a power source. Something to consider if your pain cave is outside of the house. Additionally, ensuring a good WiFi connection is essential if you’re using Zwift or a similar app.

• An ANT+ dongle is an easy addition to any laptop with a USB port, I use a cheap Amazon one that includes a long cable for $20 to make sure it's as close as possible to the trainer
• A Wifi Range Extender can also be a. great purchase if your pain cave isn't directly next to a router

10. Extra Accessories

Welcome to he bonus section. Of you've already tackled the first 9 tips, you've likely got a killer setup! So how can we make it even better?

• Motivation - whether it posters of favorite pros, pics of your competition, cycling memorabilia or artwork, it’s all good. Plus, it adds character to what can often be a pretty dull space
• What are we here for -  hang up your goals or training plan on the wall, so you can physically see them while keeping on track and reminding yourself why you’re doing this to yourself
• Crazy new Tech - add an Indoor grade simulator like the Wahoo KICKR Climb which is capable of lifting the front end of your bike up and then lowering it as you descend. With a max gradient of +20% and a max descending gradient of -10% you are sure to enhance the ride feel. Make the Alpe du Zwift feel like the real thing!

Got a training space you’re particularly proud of? Think you’ve got something to add to this list? Please feel free to share any thoughts or feedback with pain.caves@gmail.com

Author: Paul Smith

Indoor training is becoming more and more popular as cyclists, runners, and triathletes dodge frigid winter rides in favor of training in the comfort of their own homes. With apps like Zwift and TrainerRoad popping up, indoor training is quickly transforming the new standard for amateurs and pros alike.

Creating the proper indoor space for training can be the difference between hitting the snooze button and getting in your sweet spot FTP building session. So, having the proper gear in your Pain Cave is critical!

I've compiled tips and tricks from countless hours spent riding indoors, quizzing friends, and watching way too many Lionel Sanders YouTube videos with the goal of nailing the essentials and building a top notch Pain Cave on any budget. Here are my Top 10 tips to create your own indoor training space.

1. The Core Equipment

Boiled down to the simplest terms, you will need a bike and something to ride on. From there, options begin to multiply exponentially. It's probably easiest to think about this in 3 categories - budget friendly, bang for your buck, and money to blow

Budget Friendly (<$100) - apps like Zwift can calculate your virtual power even if you're using a "dumb" trainer. So pick up a second hand trainer off Facebook Marketplace or Craigslist, add a speed sensor, like the Wahoo Speed Sensor, that broadcasts bluetooth/ant+, and get riding!

Bang For Your Buck ($100-$1,000) - welcome to the  smart trainer range. It doesn't have to break the bank, either. Of course, you can shell out tons of cash for a top-of-the-line, direct-drive unit, but wheel-on smart trainers are now available for just a couple hundred dollars. 

• Wheel on Trainers will be more budget friendly, like the Saris CycleOps M2
• Direct Drive Trainers will give you even better road feel with more accurate power numbers, like the Tacx Flux S for $749 or my personal favorite, the Wahoo Kickr

Money to Blow (>$1000) - congrats on the stellar year at the dental practice! Boy do you get some cool options once money is no longer a concern. Most brands have started launching their own smart bikes for the ultimate indoor experience.

• Top choices on the market are the Wahoo KICKR Smart Bike ($3,499), Tacx Neo Smart Bike ($3,200), and the Wattbike ($2,599)
• Note that the Peloton ($2,245) technically fits the bill here but has limited applications outside spin classes

2. Keep Everything Close

Riding indoors still means lots of gear. Key things for most people to keep close are a laptop, iPad, phone, water bottles, food and maybe even a coffee. Having all of these within reach is key to staying fueled up and comfortable. 

For a complete guide to Indoor Cycling Desks, Check out the Blog

Budget Friendly (<$35) - many people opt for a Music Stand to support their phone/tablet and hold it at a comfortable level. This Amazon option works great

Bang For Your Buck (~$125) - need something a little fancier? Maybe a spot for water bottles, nutrition, and some adjustment options so you can work from the bike? This RAD Cycles desk is your best option for functionality without breaking the bank

Money to Blow (~$250) - once again, Wahoo takes the cake with their KICKR Multi Purpose Desk. When it comes to state of the art equipment, Wahoo is hard to beat. With a durable steel frame, fully adjustable settings, easy move wheels, and built in cord holes for cable organization, Wahoo has nailed every minor detail.

3. Gamify The Experience

Let's face it, staring at the wall while riding the trainer is mind numbingly boring. Fortunately, in the last few years multiple cycling apps have come on the seen and actually made the experience fun.

The primary player in this space is Zwift. With virtual worlds like Watopia, and real life courses in London, Richmond, Austria, and more they've eliminated the isolation of training alone and added the ability to ride with thousands of people across the globe! Whether you're looking for group rides, races, workouts, or just riding with friends, they've got something for everyone. No more is the indoor rider restricted to solitary monotony.

Bonus: looking for more apps? Check out Trainer Road, Sufferfest, Rouvy, and the BKOOL Simulator 

4. Blow Me!

Indoor training is hot! Without the breeze that you're accustomed to, you need to take proactive steps to ensure suitable ventilation and temperature control. Most riders swear by their fans to keep body and room temperatures at a comfortable level, with the welcome side effect of making the whole experience feel a lot more like riding outdoors

For a complete guide to Indoor Cycling Fans, Check out the Blog

Budget Friendly (<$25) - I would recommend a diameter or at least 12 inches to ensure you get proper ventilation and cooling. Lots of folks love the Honeywell Fans. They're simple yet effective

Bang For Your Buck (~$50) - are you a heavy sweater? Then don't cheap out on the fan. Lasko makes some high powered units that will  knock your socks off

Money to Blow (~$250) - Wahoo checking in again with top of the line equipment for people who's money is burning a hole in their pocket. The Wahoo Headwind is the most technologically advanced fan out there. This fan is capable of wind speeds of 30mph+ and direct pairing to your heart rate monitor so that as your heart rate increases so will the fan speed.

Pro Tip: A remote-controlled fan is also ideal, as you can adjust the speed of the fan as the intensity of your workout increases.

5. Sweat the small stuff

It's the little things in life that often make you happiest. Same story holds true for time on the trainer. These sub $20 items make all that time in the saddle even more enjoyable/tolerable

• Keep your nuts and bolts lubed!  Chamois Butt'r eliminates chaffing and keeps you comfy in the saddle and Tri Flow lube keeps your drivetrain operating smoothly
• Use protection! Keep corrosive sweat off your frame and out of your headset with the Rockbros Sweat Guard for only $9.99
• Keep your drinks cool even when things heat up with Polars Insulated Bottles (~$10)
• Channel your inner Lionel Sanders with a stylish Nike Sweatband ($5) to keep sweat out of your eyes
• Dry off with Microfiber Rainleaf Towels ($12)

6. Entertainment Options

Let's face facts, even the keenest riders who just plain love being on their bike can end up pretty damn bored when it comes to riding indoors.

• Music apps such as Spotify and Apple Music have high-tempo playlists dedicated specifically to training, while those with a decent internet connection might decide to "borrow" a friends Netflix account and get lost in their favorite series
• Bluetooth headphones are essential if your pain cave is in the house and you don’t want to make enemies. Wireless headphones will also allow you to move freely on the bike without getting tangled in a cable. The Powerbeats Pro are my favorite

7. The Right Clothes

Mark Twain said it best, "Clothes make the man. Naked people have little or no influence on society." So, let's make sure your kit is ready to go.

• Bibs are the #1 item to ensure comfort on the trainer. This is not the area to cheap out. Castelli, Rapha, Primal, and Pearl Izumi make some of my favorites. Amazon's top seller is this $30 bargain pair. But I would opt for something a bit nicer if you can swing it; like this Louis Garneau pair or a super stylish pair of Castelli's
• Socks are another crucial piece of equipment for a comfortable ride. I love Swiftwick's Performance Four sock. It's the perfect blend of style, performance, and comfort
• Shoes are a bit trickier as everyone's feet are a bit different. Fizik, Giro, Specialized, and Shimano make great options to fit every budget. I would recommend trying them on in store before committing to a purchase
• Jerseys are not something I wear indoors due to the heat, but I recommend matching them with your bibs for your outdoor rides. At the very least, you'll look pro!

8. Save your Floors

A mat for your trainer will reduce your chances of damaging any wood/carpet in your Pain Cave. You  want a sticky mat so your bike doesn’t slip, thickness to insulate noise-generating vibrations, waterproofness that keeps your sweat from soaking through to the floor. 

• Cheap mats like this $25 Amazon Exercise Mat are okay if you're on a shoestring budget
• If you can swing a bit more, the Wahoo KICKR Mat adds some additional padding and grip for a nicer feel
• And if you're going all out, you can build your own studio with these Interlocking Mats to cover an entire room

9. Stay Connected

If you’re putting together a fully-fledged pain cave, complete with smart trainer, laptop/tablet/television and tornado-strength fan, you’ll need a power source. Something to consider if your pain cave is outside of the house. Additionally, ensuring a good WiFi connection is essential if you’re using Zwift or a similar app.

• An ANT+ dongle is an easy addition to any laptop with a USB port, I use a cheap Amazon one that includes a long cable for $20 to make sure it's as close as possible to the trainer
• A Wifi Range Extender can also be a. great purchase if your pain cave isn't directly next to a router

10. Extra Accessories

Welcome to he bonus section. Of you've already tackled the first 9 tips, you've likely got a killer setup! So how can we make it even better?

• Motivation - whether it posters of favorite pros, pics of your competition, cycling memorabilia or artwork, it’s all good. Plus, it adds character to what can often be a pretty dull space
• What are we here for -  hang up your goals or training plan on the wall, so you can physically see them while keeping on track and reminding yourself why you’re doing this to yourself
• Crazy new Tech - add an Indoor grade simulator like the Wahoo KICKR Climb which is capable of lifting the front end of your bike up and then lowering it as you descend. With a max gradient of +20% and a max descending gradient of -10% you are sure to enhance the ride feel. Make the Alpe du Zwift feel like the real thing!

Got a training space you’re particularly proud of? Think you’ve got something to add to this list? Please feel free to share any thoughts or feedback with pain.caves@gmail.com

Author: Paul Smith