Interview with a Cycling Coach: Indoor and Outdoor Cycling Tips – Cycling is more than just a mode of transportation or a weekend hobby — it’s a powerful way to build endurance, strength, and cardiovascular fitness. Whether you’re pedaling through scenic roads or sweating it out on a stationary bike, cycling can deliver incredible results — if done right. To help you ride smarter, we sat down with Coach Darren Tan, a certified cycling coach with over 10 years of experience training amateur and competitive riders. In this interview, he shares indoor and outdoor cycling tips, training strategies, and mistakes to avoid for cyclists of all levels.
Meet the Coach: Darren Tan
Coach Darren Tan is a seasoned cycling instructor, triathlon coach, and endurance training specialist. Based in Singapore, he coaches cyclists ranging from weekend warriors to elite-level competitors. His approach blends performance science with practical strategies to help riders reach their full potential — both on the road and in the studio.
Top Indoor Cycling Tips from a Coach
1. Don’t Skip the Warm-Up
According to Coach Darren, a dynamic warm-up before your ride helps prevent injury and preps the muscles for performance.
2. Use Power or Heart Rate Zones
Indoor cycling is perfect for structured training. Use tools like power meters or heart rate monitors to guide your sessions.
3. Vary Your Workouts
Avoid boredom and plateaus by mixing up your routines. Darren recommends a weekly rotation of:
Interval training (HIIT)
Endurance rides
Tempo or threshold sessions
Recovery spins
4. Don’t Forget Your Posture
Even indoors, form matters. Maintain a neutral spine, relax your shoulders, and keep your core engaged.
Top Outdoor Cycling Tips for All Levels
1. Plan Your Route and Check the Weather
Outdoor cycling demands preparation. Choose routes based on your fitness level and monitor the weather for safety.
2. Master the Art of Climbing and Descending
Hills are part of outdoor riding. Darren’s tips:
Shift gears early before a climb
Stay seated and steady for longer ascents
On descents, keep your weight low and brake evenly
3. Ride in a Group (If You're Ready)
Group rides build endurance and motivation, but Coach Darren warns not to jump in too soon.
4. Cross-Train for Strength and Flexibility
Outdoor cyclists benefit from off-bike training like:
Core workouts
Strength training (especially glutes and hamstrings)
Yoga or mobility work
Common Cycling Mistakes to Avoid
Overtraining without rest days
Ignoring bike fit (leading to discomfort or injury)
Riding without proper nutrition and hydration
Neglecting stretching and recovery
“Listen to your body. Performance improves when recovery is part of your training plan.”
Indoor vs Outdoor Cycling: Which Is Better?
Indoor cycling is great for time efficiency, safety, and structured intervals.
Outdoor cycling offers variety, mental stimulation, and real-world terrain experience.
Coach Darren’s advice? Do both.
Recommended Gear from Coach Darren
Indoor: Smart trainer, fan, padded shorts, HR monitor
Outdoor: Helmet, lights, GPS computer, proper hydration setup
Conclusion
“Cycling is for everyone — young or old, competitive or casual. Start where you are, stay consistent, and enjoy the journey.”
