With the advances in cycle simulation computer programs like Zwift, training indoors is becoming increasingly popular and we want to clear up any confusion over the kind of hydration and nutrition you should be using.
It wasn’t long ago that a ‘turbo trainer’, as they were once exclusively called, came out of the cupboard as a last resort, because it was snowing outside or because your coach had sent you a specific interval training session that had to be controlled and fine-tuned for power output.
Oh haven’t times changed? With the advent of smart trainers and advanced computer programming, riding indoors has become so immersive that, well, sometimes it doesn’t even feel like you’re cycling indoors anymore!
And this is why so many people are now inadvertently under-fueling their indoor sessions. Gone are the days where you simply jump on the turbo for a quick, hot and painful workout where the only nutritional concern is hydration – we’re all now doing some seriously lengthy workouts indoors and on-the-bike nutrition needs to be looked at with a fresh pair of eyes.
It’s for this reason that we’ve put together the TORQ Commandments. You might have noticed that we’re quite good at systemizing nutrition at TORQ, which is why we developed the TORQ Fueling System and TORQ Recovery System. Our infographic at the top of this page similarly clarifies which TORQ products you should be using and when for indoor training. Although we refer to ‘indoor training’ on the graphic, this structure also applies to outdoor training or mix of indoor and outdoor training. We’re focussing on indoor training in particular here for the reasons already explained – because the overall physical load of these sessions is currently often overlooked.
Essentially, a long indoor session has exactly the same fueling and recovery requirements as a long outdoor session, and in practically every case the hydration demands will be higher. Keeping your body as cool as possible with a good fan and fresh air is essential, but however good your cooling set up is, you will be losing a lot of fluid through perspiration when training indoors.
If you’re using TORQ Hydration during long endurance sessions, be sure to pair it with enough TORQ solid fueling units (Gels, Bars, or Chews) to stay fueled.
For longer workouts, we usually recommend TORQ Energy because its isotonic formula balances fueling and hydration better. But if you prefer TORQ Hydration’s lighter taste, that works too—just make sure you hit 2–3 TORQ Units per hour. Using TORQ Hydration alone will mean relying more on gels, bars, or chews to meet your fueling needs.
Dehydration impairs physiological function—particularly the cardiovascular system and thermoregulation—and that inevitably undermines performance, because physiology is the engine of athletic potential. Longer efforts demand both fuel and hydration, creating a fine balance. Hypotonic or isotonic carbohydrate solutions support both fueling and hydration, while dehydration limits the body’s ability to absorb more concentrated (hypertonic) carbohydrate sources. Taken together, it’s clear that maintaining hydration is essential for endurance athletes.
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