Indoor Cycling Guide: Here's How To Set Up The Ultimate Pain Cave

May 12, 2020

Indoor Cycling Guide: Here's How To Set Up The Ultimate Pain Cave

Looking to create your ultimate "pain cave" for indoor cycling, running, or working out? Get some inspiration from these stellar setups.

We recently partnered with one of the world’s top triathlon organizations, Team Every Man Jack, on a series of articles to help triathletes set and achieve their goals—these included some tips for beginner triathletes; advice for those aiming to complete a half-Ironman race or a full Ironman race; optimizing your race day effort, no matter the distance; and learning to balance your athletic goals with everyone else in your life.

One common thread we found amongst the athletes of Team Every Man Jack was a fondness for indoor training, and we quickly discovered that many of them have incredible indoor training setups in their homes. So if you’ve been looking to set up your own dedicated space for riding your bike indoors (and what we affectionately call a “pain cave”), then check out the great setups below for some inspiration. And if you’re looking to try a new workout on your own indoor trainer, check out this article on some tough workouts that will have you riding stronger and faster than ever.

indoor trainer cyclingEric is an avid Zwift rider.

ERIC ABBOTT'S BASEMENT PAIN CAVE

FELT: Tell us about your indoor trainer setup.

EricMy wife and I have our bikes set up in the basement. It is an unfinished basement, so we don’t have to worry about getting the cement floor sweaty and gross, which is a bonus. We each have our own TV positioned directly in front of our bikes for riding Zwift or simply watching television. I recently made the switch to a smart trainer after a lifetime on a standard trainer, and it has been an amazing experience. It has completely changed how I feel about indoor riding. Of course, no pain cave setup would be complete without music. I have a Sonos speaker ready to blast pump-up music if the Zwift race gets a little too real.

indoor cycling kidsColin makes sure his son gets in on the indoor cycling action. 

COLIN COOK'S FAMILY-FRIENDLY FITNESS ZONE

FELT: Tell us about your triathlon pain cave.

ColinI have a pain cave that most people are quite envious of, and it is actually how my wife sold me on purchasing our house a few years back. I have a 1200-square-foot, finished basement where I have my office and all my toys. I have my Felt IA FRD setup on a Wahoo Kickr trainer with an Inside Ride E-FLEX. I also have a Wahoo Headwind fan and stand to complete the setup for my riding.

FELT: We hear that you've got your young son's bike set up in your indoor training zone. Is that true?

Colin: Yes! In addition to the other equipment, I have a Wahoo Snap that I put my 7-year-old son's Felt F24X on. Since Zwift offers free accounts to kids under 16, we're able to ride together, which is a lot of fun. My basement also has a treadmill, Vasa Ergometer, an elliptical machine, stairmaster, an infrared sauna, and some free weights and bands for strength training.

indoor cycling inspirationJason's wife added an inspirational wall to his pain cave.

JASON RAMDEEN'S INSPIRATIONAL "TORTURE CHAMBER"

FELT: Tell us about your indoor trainer setup.

Jason: Most of my rides were on the indoor trainer, even prior to the COVID-19 pandemic. I feel that the indoor workouts are more time efficient and they work better for me and my lifestyle. My pain cave (aka, my “torture chamber”) setup is in the garage. It's very convenient. I roll out of my bed and hop onto my Wahoo Kickr and Kickr Climb, or my treadmill. I usually have the air conditioner blowing at a cool 68 degrees with several fans, and my GU nutrition on the table next to me.

FELT: In addition to all of your equipment, you've also got some unique decorations inside your pain cave, right?

Jason: My wife added a chalkboard wall filled with inspirational quotes for those times of need. On the other side of the room, there are free weights, a bench, and other exercise equipment.

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Bike Fit Calculator

BIKE SIZING

Getting the proper size bike is key to comfort, performance, and safety. The world's best bike, if the wrong size for you, won't make you a better rider.
Our bike sizing guide is meant to give some general direction as to the best size to fit you based on your height. This is just one variable in a very complex system between rider and bike so keep in mind that rider proportions, fitness levels, and other aspects particular to the individual cyclist has a big impact on how you'll feel and perform on your new bike. Our size guidelines are not a substitute for a professional bike fit. If you have size questions, please don't hesitate to visit your local qualified bike fitter or reach out to us.

ROAD PERFORMANCE, ENDURANCE, GRAVEL & ADVENTURE MODELS | AR, FR, VR, BREED, BROAM

43cm 47cm / 48cm 51cm 54cm 56cm 58cm 61cm

RIDER HEIGHT
CM / FT

144.7 -152.4 cm
4’9”-5’0”

152.4 -167.6 cm
5’0”-5’5”

167.6 -172.7 cm
5’5”-5’8”

172.7 -177.8 cm
5’8”-5’10”

177.8 -182.8 cm
5’10”-6’0”

182.8 -187.9 cm
6’0”-6’2”

187.9 -195.5 cm
6’2”-6’5”

RIDER INSEAM
CM / INCHES Measured from crotch to floor.

67.3 -71.2 cm
26.5”-28.0”

71.2 -74.9 cm
28"-29.5"

75.1 - 76.2 cm
29.6’’-30.0”

77.9 -82.0 cm
30.7”-32.3”

81.0 -85.0 cm
31.9”-33.5”

84.0 -87.1 cm
33.1”-34.3”

87.3 -91.1 cm
34.4”-35.9”

TRIATHLON & TT MODELS | DA, IA*, B

48cm 51cm 54cm 56cm 58cm

RIDER HEIGHT
CM / FT

152.4 -167.6 cm
5’0”-5’5”

167.6 -172.7 cm
5’5”-5’8”

172.7 -180.3 cm
5’8”-5’11”

180.3 -187.9 cm
5’11”-6’2”

187.9 -195.5 cm
6’2”-6’5”

RIDER INSEAM
CM / INCHES Measured from crotch to floor.

70.8 -74.4 cm
27.9”-29.3”

74.4 - 77.9 cm
29.3’’-30.07”

77.9 -83.0 cm
30.7”-32.7”

83.0 -85.8 cm
32.7”-33.8”

85.8 -88.9 cm
32.7”-35.0”

*For additional insight on choosing the best size and set-up for your DA and IA models, please download and use our TRI/TT fit calculator.

CYCLOCROSS MODELS | FX

47cm 50cm 53cm 55cm 57cm 60cm

RIDER HEIGHT
CM / FT

152.4 -167.6 cm
5’0”-5’5”

167.6 -172.7 cm
5’5”-5’8”

172.7 -177.8 cm
5’8”-5’10”

177.8 -182.8 cm
5’10”-6’0”

182.8 -187.9 cm
6’0”-6’2”

187.9 -195.5 cm
6’2”-6’5”

RIDER INSEAM
CM / INCHES Measured from crotch to floor.

71.2 -74.9 cm
28”-29.5”

75.1 - 76.2 cm
29.6’’-30.0”

77.9 -82.0 cm
30.7”-32.3”

81.0 -85.0 cm
31.9”-33.5”

84.0 -87.1 cm
33.1”-34.3

87.3 -91.1 cm
34.4”-35.9”

TRACK MODELS | TK-FRD

52cm 55cm 57cm 60cm

RIDER HEIGHT
CM / FT

160.0 -167.6 cm
5’3”-5’5”

167.6 -175.2 cm
5’5”-5’9”

175.2 -180.3 cm
5’9”-5’11”

180.3 -187.9 cm
5’11”-6’2”

RIDER INSEAM
CM / INCHES Measured from crotch to floor.

75.1 -76.2 cm
29.6”-30.0”

77.9 - 82.0 cm
30.7’’-32.3”

81.0 -85.0 cm
31.9”-33.5”

84.0 -87.1 cm
33.1”-34.3”

FITNESS | VERZA

47cm / 48cm 51cm 54cm 56cm 58cm 61cm

RIDER HEIGHT
CM / FT

152.4 -167.6 cm
5’0”-5’5”

167.6 -172.7 cm
5’5”-5’8

172.7 -177.8 cm
5’8”-5’10”

177.8 -182.8 cm
5’10”-6’0”

182.8 -187.9 cm
6’0”-6’2”

187.9 -195.5 cm
6’2”-6’5”

RIDER INSEAM
CM / INCHES Measured from crotch to floor.

71.2 -74.9 cm
28.0”-29.5”

75.1 - 76.2 cm
29.6’’-30.0”

77.9 -82.0 cm
30.7”-32.3”

81.0 -85.0 cm
31.9”-33.5”

84.0 -87.1 cm
33.1”-34.3”

87.3 -91.1 cm
34.4”-35.9”

MTB FULL-SUSPENSION | Edict, Decree, COMPULSION

16" 18" 20" 22"

RIDER HEIGHT
CM / FT

158.4 -170.1 cm
5’3”-5’7”

170.1 -177.8 cm
5’7”-5’10”

177.8 -185.4 cm
5’10”-6’1”

185.4 -193.0 cm
6’1”-6’4”

RIDER INSEAM
CM / INCHES Measured from crotch to floor.

74.4 - 77.9 cm
28.0’’-30.7”

77.9 -83.0 cm
30.7”-32.7”

83.0 -85.8 cm
32.7”-33.8”

85.8 -88.9 cm
33.8”-35.0”

MTB HARDTAIL | DOCTRINE, DISPATCH

14" 16" 18" 20" 22"

RIDER HEIGHT
CM / FT

152.4 -167.6 cm
5’1”-5’4”

162.5 -170.1 cm
5’4”-5’7”

170.1 -177.8 cm
5’7”-5’10”

177.8 -185.4 cm
5’10”-6’1”

185.4 -193.0 cm
6’1”-6’4”

RIDER INSEAM
CM / INCHES Measured from crotch to floor.

70.8 -74.4 cm
27.3”-28.3”

74.4 - 77.9 cm
28.3’’-30.7”

77.9 -83.0 cm
30.7”-32.7”

83.0 -85.8 cm
32.7”-33.8”

85.8 -88.9 cm
32.7”-35.0”