Rouvy guide

Gear Tips

***What a great feeling, right? You've just opened a big box and found a brand-new turbo trainer in there. You want to try it right away and immediately connect it to your bike, but hold on. First things first. Here's our quick checklist for setting it up correctly!***

![Alt](https://cdn.rouvy.com/blog/517/Zycle-Smart-Drive-007-1-u6xg.jpg)

**1. Check your cassette**

If your new trainer is from the category “[flywheel](https://www.google.com/url?q=https://eshop.rouvy.com/collections/gear/products/zycle-zpro&sa=D&source=editors&ust=1671789529495308&usg=AOvVaw1YDjCesJP-RW0siQ7fDEa4)” you don't need to think about this point, but as long as you've got a “[direct drive](https://www.google.com/url?q=https://eshop.rouvy.com/collections/gear/products/zycle-zbike&sa=D&source=editors&ust=1671789529495641&usg=AOvVaw2K2g_-EygnzUALbiT1S5jT)” one, read here carefully. Most of the trainers come without a cycling cassette so you need to either buy one or use the one you have mounted on your back wheel. We definitely recommend buying a new one, because it means you will be in a situation where you can ride both indoors and outdoors and swapping the cassette isn't the easiest job to do. Double-check the cassette you have on your back wheel, count all the cogs twice and buy the same. If your cassette is 11-speed with an 11-28 ratio, you need to buy the same for your trainer. Otherwise, it simply won't work or in the worst-case scenario, you even risk damage to your bike.
 
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**ROUVY tip**: There is no need to focus on the weight of your cassette, so you can save some money by buying one from a cheaper groupset. E.g. If you have a Shimano Ultegra cassette, there is no difference if you buy a Shimano 105 cassette for your indoor trainer.
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![Alt](https://cdn.rouvy.com/blog/517/2021-08-18-ROUVY-Indoor-r127-1-zu6d.jpg)

**2. A good quality mat is a must**

To fully protect your trainer as well as the shiny floor of your home, you do need a mat. Go for the one which is specifically designed for indoor cycling. Popular turbo trainer brands usually offer a mat which keeps your floor safe from both scratches and sweat.
 
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**ROUVY tip**: The bigger and the thicker, the better. You will sweat and believe it or not, small drops will go all over the place. Also if you go for a thick one, you can also use it for strength training or yoga.
___

**3. Be careful while mounting your bike to the trainer**
 
For some people, it's a daily routine. For others, it's a frustrating experience. You need to[ take down your back wheel](https://www.youtube.com/watch?v=XIMEv2bfIHk) and mount your bike to the trainer. Always make sure that you tighten the thru-axle according to the recommended tension (usually written near the bolt). Be careful and patient, you don't want to scratch your shiny frame.
 
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**ROUVY tip**: Shift your gears all the way to the smallest cog on your cassette. That will help you to mount your bike much more easily and it's almost scratch free :)
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**4. Pimp up your pain cave**

We have published plenty of articles where we highlighted the importance of having a great environment while riding indoors. Location selection, bike fit, sensors, fan, towel, earphones… Do you want to dig deeper? Read our [7 tips for setting up your perfect indoor ride](https://www.google.com/url?q=https://blog.rouvy.com/en/498/set-up-your-home-for-indoor-ride&sa=D&source=editors&ust=1671790403864838&usg=AOvVaw16yjYNnRVmp-LmyRQGqsSj). The whole set-up is crucial to let you enjoy your ride even more.
 
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**ROUVY Tip**: Your indoor trainer may look super fancy, but it's still going to be loud. Make sure you are in an area where your significant other, family or roommates can still hear themselves.
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**5. Calibrate your trainer**
 
The whole set-up is done, your bike is mounted to your trainer, it looks super nice in your pain cave and now you can finally turn it on. Don't forget to calibrate your trainer as the very first thing you do. Calibration is critical for ensuring correct wattage numbers and cadence. A calibrated trainer is a happy trainer :)
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**ROUVY tip**: We recommend repeating this process every month, just to be sure you don't miss that KOM on [Strava Live Segments](https://www.google.com/url?q=https://rouvy.com/feature/strava-live-segments&sa=D&source=editors&ust=1671790403865658&usg=AOvVaw3BOlyd7XSjzmRicpU-LYAI).
 ____

![Alt](https://cdn.rouvy.com/blog/517/header-tablet-1-fjdr.jpg)

 
**Did we forget something? Oh, you'll need an app to connect your trainer with. What a coincidence! We have one for you! [Connect it with ROUVY](https://www.google.com/url?q=https://rouvy.com/get-started&sa=D&source=editors&ust=1671790403866308&usg=AOvVaw3cVXBgzETVqrHgYREbhZwW)!  Ride real roads at home and get the most out of your new trainer.**

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5 essential hacks for your new trainer

***Your bike is ready, your trainer is ready. Now it's time to make it as enjoyable as possible. Getting a proper set-up is easy, all it takes is a few thoughtful choices and you’ll be able to spin through the winter or a rainy season with extra joy and some improved performance for your upcoming outdoor adventures.***
 

**1. Let's start with your space**

Living room, bedroom, garage or even kitchen. It doesn’t matter where you place your trainer - just make sure you choose an area with little traffic. Ensure it’s somewhere you’ll want to spend time - perhaps near a window for a little natural light and easy access to fresh air. 
 
Also, keep the setup away from the laundry and your bed because often, when your [bike is on the trainer](https://eshop.rouvy.com/collections/gear?_ga=2.228963356.1612673440.1675088313-1863005696.1636630121&_gac=1.79648102.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB), it can slowly become a clothes hanger. 
 

**2. Don't underestimate ventilation**

A good fan is a must. It will get really hot while you are [riding in Vietnam](https://blog.rouvy.com/en/498/493-explore-vietnam) from your home. and there's not much you can do about it. Setting up a good room temperature is one thing, but getting a good quality fan, which helps your blood to cool even better, can make the difference between a pleasant ride and cycling in a sweatbox. There are several options on the market, starting from more simple ones and finishing with [“headwind” simulators](https://cyclingtips.com/2022/07/elites-new-aria-is-the-smartest-and-most-adjustable-fan-we-have-seen/) which are pairable with ROUVY and automatically regulate the wind according to your power output. For us, the general rule of thumb for fans is “the bigger, the better”.
 
![Alt](https://cdn.rouvy.com/blog/498/2021-08-18-ROUVY-Indoor-r87aptboxl7.jpeg)
 

**3. Protect your pain cave**
 
As we already mentioned, it will get hot, which means that you will sweat a lot. Even good prevention with a proper fan will not protect your floor 100% from a few drops of sweat. Start by putting a [good quality mat](https://www.elite-it.com/en/products/home-trainers/ecosystem-accessories/training-mat) under your trainer. Popular turbo trainer brands usually offer a specific matt which keeps your floor safe from both scratches and sweat. Keeping a towel within easy reach is a good idea too.
In fact, your bike is also in a little danger here. The acidity in sweat can cause corrosion, seizure and similar nasties. So after mopping up your own body sweat 
with a towel, don't forget to wipe down your bike after a workout. 
 

**4. Think of others**
 
A trainer can have a loud vibration sound which can get pretty intolerable to others. So keep the trainer in an area where your significant other, family or roommates can still hear themselves. Consider using wireless headphones, especially if you’re training at night, early in the morning, or in a house with thin walls. 
 
 
**5. Elevate the bike**

Even though indoor cycling with ROUVY almost feels like real roads, there are still some ways to make it even more realistic. If you want to practice your climbing position or aggressive downhill aero one, you can purposely elevate your front wheel. There are 2 options for you here; you can either buy an [indoor grade simulator](https://www.elite-it.com/en/products/home-trainers/ecosystem-accessories/rizer) which perfectly works with your turbo trainer and adjusts to the route you are riding or you can save some money with a DIY option and add some books under your front wheel.
 
![Alt](https://cdn.rouvy.com/blog/498/2021-08-18-ROUVY-Indoor-r27gkc1qcwc.jpeg)


**6. Stay close to the action**

Let's dive into [virtual reality training](https://rouvy.com/explore?_ga=2.206354835.1612673440.1675088313-1863005696.1636630121&_gac=1.91069544.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB). You just chose one of the most realistic app experiences in immersive high-quality video, so it would be a pity for you to squint at it over your phone. TV is the  #1 choice to get the maximum effect! Otherwise, set up a stool or small table for a laptop or tablet. Some riders love to watch their favourite show or movie while spinning, so having several screens on is also one of the alternatives.
 

![Alt](https://cdn.rouvy.com/blog/498/2021-08-18-ROUVY-Indoor-r616gwqieik.jpeg)

**7. Advance preparation**

Once you jump on the trainer, you don't want to pause your workout just because you forgot something. Make a routine and prepare everything you need for your [important ride](https://blog.rouvy.com/en/498/167-Augmented-feedback-from-the-racecourse) in advance. Don't forget your towel, enough water, energy bars or some sporty snacks. Always keep them within reach for easy access while you train.
 
 

 

### Now you're all set!

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7 tips for setting up your pefect indoor ride

**The Evolution of Bike-Fitting**
 
Today, bike fitting is a specific and meticulous process. However, it has not always been this way. In the early 1970s, CONI (the Italian National Olympic Committee) introduced a general bike fit, whereby a group of 30-40 elite-level cyclists were inspected, and the organization came up with certain formulas for a “universal” bike fit. However, there were two main problems with this: 40 people is not many, and not everyone in the world was an elite-level cyclist! This exclusion of hobby riders did not help the main population of cyclists searching for the right bike fit.

It was in the early 1980s that real progress was made in making more specific bike fits, where a more tailored, individual-based approach was used. [The LeMond formula](https://sportcoaching.co.nz/lemond-method-saddle-height-formula/) (founded by US cyclist and Tour de France winner Greg LeMond), which calculated one’s ideal saddle height, helped millions of amateur riders when fitting their bikes. A person’s flexibility and core strength also was given more attention when choosing the correct bike fit.
 

 

**Why a Good Bike Fit is Important**
 
Sitting in the store of [KOA](https://www.koa.cz/), a specialist bicycle shop in Prague, we learn that a bike should be fitted correctly for four main reasons. These are: comfort and health, safety, performance optimisation and good aerodynamics. The fulfilment of all of these aspects will lead to the most-pleasant cycle ride possible.
 
In the realm of indoor cycling, a bike fit is even more crucial than it is for outdoor bikes in ensuring comfort. This is because [indoor cycle](https://blog.rouvy.com/en/496/492-Start-indoor-cycling-with-your-smart-trainer-and-increase-your-fitness-with-ROUVY) rides feature more time pedalling (due to the stationary nature of the cycle) and more time sitting in the exact same position, without changes in the road causing you to slightly alter your stance. Paired with increased amounts of sweat causing reduced grip on the cycle, the correct bike fit for indoor cyclists is thus imperative in ensuring a smooth cycling experience.
 
 


![ACredit: Lukas Neasi lt](https://cdn.rouvy.com/blog/496/2022-02-23-posedla-koa-by-lukasneasi-664rmqq8r.jpeg)
Credit: Lukas Neasi 
 

Jan Falge of KOA, a specialist and professional bike fitter in the Czech Republic who chatted with us, said that a rider’s purpose of riding is crucial in determining the correct bike fit. Bicycles used for leisure, performance and racing will all be fitted in different ways to suit the rider’s needs. 
 
He also mentioned that different brands of a bicycle can fit people in different ways, even if the measurements are the same. To give an example, bikes with a steel frame offer more flexibility for the rider, whereas carbon bikes are geared more towards performance (and are lighter).

The purchase of a new bike can be an expensive process. If the fit is inadequate, it can become even more costly – not only for your wallet, but also your health. That’s why it is recommended to properly go through the fitting process before the purchase of a bike.

 

**Prior to fitting**
 
Before someone tries to fit a new bike, there are a few things to consider. The rider’s medical history is key: pre-existing conditions relating to a body part (the knees, for example), may mean that even the best-fit possible will not alleviate pain.
 
A rider’s past history (whether they have been doing office work most of their life or have a sports background) helps to contextualise any issues they have. Frequent problems such as asymmetries (where, for example, one sit bone is lower than the other or when one leg is shorter) may complicate the bike-fitting process. Yet small, custom adjustments can be made to target a specific issue.
 

**Preparation**

The best bike-fitting process involves a consultation on a person’s riding/physical history, needs (the type of bike they want to buy) and appropriate measurements. Exercises such as deep squats, leg bends and press-ups are carried out to assess the rider’s mobility, and massages are done to uncover any potential areas of pain.

Thereafter, the exact measurements of the rider’s body (height, leg and arm length for example) are taken. Modern technology has even allowed for sensors and electrodes to be placed on a rider to give the exact dimensions and angles of their body.


 ![Alt](https://cdn.rouvy.com/blog/496/posedla-rouvy-bikefitting-6b3k84q6d.jpeg)

Without the correct posture and riding stance, pain can occur even with the most perfect bike fit. Ensuring the rider has the correct riding posture before the fitting process is crucial, Jan tells us.

 
**The key causes of bike pain - and how to reduce it**
 
There are three main contact points of a bicycle: the position of the saddle, handlebar and placement of feet on the pedals. The optimisation of all of these creates the best and most comfortable cycling experience possible.

The most common ailments people have is with the knees and back. Other frequent issues are neck and shoulder pain, numbness in hands and feet, as well as pain in the crotch. This, the vast majority of the time, is as a result of a poor bike fit.
 
**Knees and feet**

The source of the pain can usually be linked to the problem of the bike fit. For example, knee pain normally relates to an incorrect saddle tilt: front-knee pain means that the saddle is tilted too forward, and back-knee pain means that it is too back. Further, a saddle that is too low or high can also be causative of knee pain. As a rule of thumb, the heel should lightly touch the pedal when the crank arm is in the 6 o'clock position (vertical) position. 
 
Foot pain is a sign that the position of the cleats are wrong – usually, too forward. It can also mean that a rider’s metatarsals are not positioned correctly in relation with the spindle (it is recommended that the first metatarsal head should be placed directly above the pedal spindle).
 
![Alt](https://cdn.rouvy.com/blog/496/posedla-joyseat-setup8k0k0ue5.jpeg)

 
**The hip and lower-back area**

Hip or crotch pain (or numbness) is indicative of a poor angle of the saddle. A popular misconception is that the saddle must be totally horizontal; this is not the case. Bicycle saddles can be lowered downwards by 1-2 degrees to increase comfort. Jan notes that 90% of the people he sees say that they don't know why they put a saddle a specific way!

Lower-back pain can be linked with the mispositioning of the saddle and handlebars. A saddle that is too high will cause the rider to be hunched over his/her handlebars (an issue that is exacerbated if the handlebars are too low). Conversely, a saddle that is too low can cause a rider to cycle in improper form – with their legs being too “open” while pedalling. This can cause both lower-back and hip pain. 

 ![Alt](https://cdn.rouvy.com/blog/496/posedla-rouvy-bikefitting-5l5doz0fw.jpeg)
 

**The bottom**

An incorrect shape of the bike seat can also be problematic for riders. A saddle that is too narrow causes pain for a rider’s perineum. It is worth mentioning also that women have wider sit bones, and so should aim to use wider seats, else pain may ensue (handily, [low-cost aids such as chamois cream](https://blog.rouvy.com/en/496/476-All-you-ever-wanted-to-know-about-Chamois-Cream-and-were-afraid-to-ask) can alleviate saddle-related pain).

Recently, there has also been a trend in manufacturing saddles with a cut-out (or “relief channel”) in the middle, so that the soft tissue and nerve endings of riders’ cheekbones will not be compressed. A bike seat may also be too soft, which can cause pain for the general buttocks region. Experts at [Posedla](https://posedla.com/), a specialist bike-saddle company, have devised the first customisable, [3D-printed saddle](https://blog.rouvy.com/en/496/486-Saddle-as-a-Service-meet-3D-printed-Joyseat), designed to maximise comfort - a solution that could end pain for millions of cyclists.


![Alt](https://cdn.rouvy.com/blog/496/posedla-joyseat-custom-saddle-2yykvss1m.jpeg)

**The upper body**

The shoulders, upper back, neck and arms of a rider – which are all interconnected – are typically the cause of handlebars’ misalignment. The cause of this tends to be the handlebars being too low, and there not being enough space between the saddle and the handlebars (sometimes, the saddle may also be too far forward). 

Simply raising the handlebars, however, may not be enough: if the size of the bike frame is too small, then the only solution to create adequate space between seat and handlebars is a change of bike frame to one that correctly suits the rider’s height.


**Wrong frame size: what to do?**
 
You can only make so many adjustments to the fit of a bike if the overall size is wrong. Generally, adjustments to the saddle height, stem, type of handlebars and crank length can all be made to cater for a bike that is one size too big or small. However, adjustments beyond that may not be enough to fix any long-term discomfort. 

Riders can use tools such as [Bike Insights](https://bikeinsights.com/) to view bikes’ specifications – seeing a bike’s stack (vertical height) and reach (length) helps to identify which type of bike is needed. For example, performance bikes tend to have lower stacks and longer reaches, and the inverse is true for bikes geared more for hobby riders. Additionally, female riders tend to require a shorter reach and higher stack, and this is something worth looking out for.


 

### “Pain is inevitable. Suffering is optional.” 
 
This fantastic quote attributed to the Dalai Lama can be applied to cycling as well as life in general.
Cycling is a physical activity and our bodies were not designed for the ideal posture of a cyclist. Instead we need to adapt to it. When training, indoor cycling or racing, it is sometimes inevitable to feel pain and discomfort. This can happen with any kind of sporting activity. However, we should never suffer and always look for the best solution that benefits us and improves the cycling experience. 

So when you train for your next race, whether [indoors ](https://rouvy.com/events?_ga=2.199588142.1612673440.1675088313-1863005696.1636630121&_gac=1.95253870.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB)or outdoors, remember that temporary pain is an inevitable aspect of cycling. But suffering is an option and can be avoided by investing into proper sporting equipment and optimising your position and posture on a bike.
By taking the necessary preparatory steps, in the long term you can save time, money, stress and – most importantly – your health.


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More comfort, less pain: The importance of bike fitting

**Indoor cycling has been growing in popularity in the past few decades. With the convenience of not needing to go outside, it offers a portal to a world in which you can ride in different locations, or work out, whenever you want. It is a fantastic way to stay fit all year, and in this article we present reasons why you should consider it - if you haven't already!**

As the temperature slowly dips in the northern hemisphere and the days get darker, now is the perfect time to consider the ultra-convenient phenomenon of indoor cycling. You don’t need to leave the comfort of your own home to ride in faraway regions such as North Island in New Zealand or the Paracas Peninsula in Peru – “teleporting” yourself to the most scenic cycling locations for you to explore!

Whether you’re a casual, hobby cyclist or a passionate rider, ROUVY has you covered. This immersive platform uses Augmented Reality (AR) technology, placing your virtual avatar among real-life footage as you ride, featuring over 15,000 kilometres of AR-based tracks. With over [10,000 route](https://rouvy.com/routes?_ga=2.31372223.1612673440.1675088313-1863005696.1636630121&_gac=1.258973048.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB)s to choose from, you will never run out of places to visit.

 

**Why indoors…?**
 

Indoor cycling has been around for decades, but riding in front of a plain wall - or a dashboard presenting just your ride statistics - is not the most appealing workout. Modern technology has allowed us to enhance our indoor-cycling experience, enabling riding in different, real-life locations from anywhere. Online social networks have also been tailored to allow athletes to share their indoor rides, helping people stay connected across borders with ease.

You may – very validly – ask yourself: why ride indoors, when I can explore nature on my cycle outdoors? There are several reasons why indoor cycling is becoming trendier, and more beneficial, than ever.

Indoor cycling saves you time: you can jump on your home saddle and get riding anywhere in seconds, rather than needing to fetch your physical bike and pedal to your desired location. A winner of one of our recent competitions is a perfect case study: he [mentioned](https://blog.rouvy.com/en/492/490/Interview-with-Ward-Simons%2C-the-Belgian-pharmacqist-who-was-the-podium-winner-of-La-Vuelta-Virtual-2022) that because of work and family commitments, he doesn't have time for outdoor cycling, so indoor is the better option.

 
![Ascreenshot from ROUVY app on the soon moon lake routelt](https://cdn.rouvy.com/blog/492/Sun-Moon-Lake-1-2vmep.jpg)
screenshot from ROUVY app on the soon moon lake route

 

The same applies for rides with friends: organising a meet-up physically can be time-consuming and tricky (or impossible, if living in different continents!). Riding virtually removes these barriers, connecting you with the outside world, and your friends, in seconds. 

Further, it is a year-round alternative. No matter how rainy, windy, cold, hot or dark it is outdoors, racing indoors safeguards you from adverse conditions. You no longer have to cancel your Sunday coffee rides with your friends because of bad weather!

The ability to sync and log your indoor and outdoor rides together is also a huge benefit. This means that you will always be able to upload and view your progress, wherever you ride.

Indeed, there are so many benefits that we have written [an article covering why indoor cycling is so good](https://blog.rouvy.com/en/492/472-10-reasons-to-keep-your-indoor-subscription-all-year-long) - check it out!

 

**Tracking your progress**
 

During (and after) your ride, indoor-riding applications give you the chance to see detailed analyses, such as wattage, cadence, elevation, training stress score, heart rate and more! This helps you monitor your progress over time, to constantly improve.

The exciting introduction of [Strava Live Segments](https://rouvy.com/series/strava-live-segments?_ga=2.203845648.1612673440.1675088313-1863005696.1636630121&_gac=1.258907768.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) into our virtual routes adds another dimension to your rides, where you can see in real time how your speed compares with a segment’s top performer and your own personal best! With this new feature, you can see how you compare with other cyclists on [Segment Leaderboards](https://blog.rouvy.com/en/492/484-Use-Strava-Segments-to-Analyse-Your-Rides-With-ROUVY) as you discover new methods of becoming faster and stronger.

 
![A strava live segments in rouvy applt](https://cdn.rouvy.com/blog/492/workout-2ncqa.jpg)
 strava live segments in rouvy app

 
![data from rouvy visible in Strava appAlt](https://cdn.rouvy.com/blog/492/slssegs2sgf.jpg)
data from rouvy visible in Strava app
 
 
**Racing with the pros in real time, or just riding**

Indoor riding allows you to join real races from anywhere in the world and race alongside the world’s best. On our platform, you have the chance to race in real time alongside the pros and others on famed cycling series such as the Giro d’Italia and Tour De Suisse. In fact, recently we hosted 15 virtual stage races from the renowned La Vuelta race (one of the biggest cycling tours on the planet), in which ROUVY athletes took the chance to ride alongside elite-level cyclists.

Indoor cycling also allows you to meet a range of notable figures in the cycling world. ROUVY has ambassadors in the form of current and former professionals, such as Olympic medalist José Hermida, who can lead you on group rides and give tips on how to be the best cyclist possible. And the best thing is that you don’t even have to leave your front door!

 

**Building your own career**

Indoor cycling’s purpose is not only for occasional rides, but also to support and enhance your entire cycling evolution. You can look back at rides that you completed 6 months ago and see how far you have come. With ROUVY’s [Career](https://rouvy.com/career?_ga=2.241015299.1612673440.1675088313-1863005696.1636630121&_gac=1.92091496.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) mode, you can log all your rides, unlock new levels and gain Career Coins. You can also get Coins by completing fun, regular [challenges](https://rouvy.com/challenges?_ga=2.241015299.1612673440.1675088313-1863005696.1636630121&_gac=1.92091496.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) (from easy to hard) that take you to various parts of the globe from home!

 
![career mode in ROUVY app](https://cdn.rouvy.com/blog/492/rouvycareern609.png)
career mode in ROUVY app

 

Although you ride virtually, you can also redeem real-life rewards the more you ride, such as discounts on various cycling products!

 

**Focusing on training**

Indoor training is also an optimal and easy way to have workouts from your own home. For those who want to make training their priority and get fitter, ROUVY has specialised and comprehensive [training programmes](https://rouvy.com/intro/workouts?_ga=2.60593325.1612673440.1675088313-1863005696.1636630121&_gac=1.186079707.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) featuring various workouts for all fitness levels! 

 
![variations of workouts in ROUVY appAlt](https://cdn.rouvy.com/blog/492/workoutsRouvyjuup.png)
variations of workouts in ROUVY app


What’s more, having an indoor trainer gives you more scope, comfort and ability to undertake [structured, intense workouts](https://blog.rouvy.com/en/492/123-Benefits-of-Indoor-Cycling-Workout-by-Tiago-Aragao) and forming your own [“pain cave”](https://blog.rouvy.com/en/492/152-rouvy.com-blog-indoor-cycling-pain-cave-setup-ideas)! ROUVY’s compatibility with the [TrainingPeaks](https://support.rouvy.com/hc/en-us/articles/360018598977-ROUVY-and-TrainingPeaks?_ga=2.24108218.1612673440.1675088313-1863005696.1636630121&_gac=1.83868004.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) exercise portal will make monitoring your progress even easier.

 

**Keeping connected with your network**
 

A great feature of indoor-cycling programmes is using them alongside other, outdoor-based apps. You no longer need to worry about whether your progress will be lost or not logged!

 

ROUVY’s cross-functionality with [Strava](https://blog.rouvy.com/en/492/479-Update-and-sync-all-your-progress-with-Strava-and-ROUVY), the leading platform for athletes and the largest sports community in the world, allows you to share your rides with a larger number of people. All your indoor rides on ROUVY can be [automatically imported to Strava](https://rouvy.zendesk.com/auth/v2/login/signin?return_to=https%3A%2F%2Fsupport.rouvy.com%2Fhc%2Fen-us%2Farticles%2F360018690978-ROUVY-and-STRAVA%3F_ga%3D2.2997296.1612673440.1675088313-1863005696.1636630121%26_gac%3D1.94729582.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB&theme=hc&locale=en-us&brand_id=360001930218&auth_origin=360001930218%2Ctrue%2Ctrue) (along with all relevant stats). This gives you the perfect opportunity to show your friends the different locations you have been riding in – from Africa to Asia! 

 

Highly conveniently, this compatibility also works the other way around. [Outdoor rides](https://rouvy.com/intro/strava-outdoor-activity?_ga=2.2997296.1612673440.1675088313-1863005696.1636630121&_gac=1.94729582.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) that you complete on Strava can be synced with ROUVY, enabling you to update your progress and continue collecting Coins, furthering your ROUVY Career! 

 
**A community focus**
 

It is easier than ever to stay connected with fellow cyclists – indoor and outdoor. By using ROUVY, you gain access to a large network of users (around a quarter of a million from six continents) with whom you can ride and interact.

 

Feel free to join the official [ROUVY Facebook](https://www.facebook.com/groups/rouvy) group, with over 15,000 members, where you can keep others updated, exchange tips, ask questions and make friends! We also have an [official Strava Club](https://blog.rouvy.com/en/492/482-ROUVY-on-Strava%3A-Join-the-Club-to-Immerse-Yourself-Further-In-Cycling), with about 45,000 athletes, in which you can track one another’s progress and see how you fare on the [Club Leaderboards](https://www.strava.com/clubs/304806/leaderboard)!

 

**Get started now**
 

There are several indoor-cycling apps on the market, each offering different features. With a huge variety of real-life routes and a focus on augmented reality, ROUVY offers the best option for pure realism.


It takes just minutes to set yourself up. All you need is an [account on ROUVY](https://rouvy.com/me), our official app, and a [compatible smart or classic trainer](https://support.rouvy.com/hc/en-us/articles/360018507437--Supported-Smart-Trainers?_ga=2.6649010.1612673440.1675088313-1863005696.1636630121&_gac=1.22360393.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB)! See our [handy guide](https://support.rouvy.com/hc/en-us/articles/7193219899537-How-to-begin-with-ROUVY-?_ga=2.6649010.1612673440.1675088313-1863005696.1636630121&_gac=1.22360393.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) for a simple and visual walkthrough on how to get started. Don’t forget: we offer a 14-day free trial upon sign-up, and no card details are needed! 

 

From the comfort of your own home, you can ride thousands of routes across the world – without needing to worry about the weather. Indoor cycling offers a portal to a new dimension of cycling, where you can race alongside the pros on the exact same roads they compete on, in real time. Your rides will also be synced with your outdoor activities, meaning that all your progress will be up to date. With challenges, events, training programmes and a large community, ROUVY offers an immersive indoor-cycling experience that will complement your long-term cycling journey. 

[Get started now!](https://rouvy.com/get-started?_ga=2.6649010.1612673440.1675088313-1863005696.1636630121&_gac=1.22360393.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB)


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Why get started with indoor cycling

Training tips

**Cycling has a lot to do with sitting. When cycling, indoors or outdoors, you oppress your sitting parts. This may, in unfortunate but not rare cases, lead not only to saddle sores but also to other health problems with your spine, back or other joints and ligaments. Together with the Czech start-up Posedla, we bring you a series of articles focusing on… your butts. Learn more about saddles, chamois creams and bike fitting with us!**

Historically, people used to cycle in casual clothes from wool to cotton on stiff leather saddles with no padding whatsoever. Even big events such as the early Grand Tours were ridden like this causing terrible pain and damaging the delicate parts of the athletes’ bodies for days. Then the sheep and later the chamois/deer leather came into place, where creams were used to moisten this material to keep it soft.

In the early 1940s, the first **leather chamois** were sewn into bike-specific shorts as cycling became a profession. The leather reduced the chafing but did not bring much comfort. In the 1960s, **spandex** was introduced but the shorts still weren't padded. Then came the **foam padding**, in the 1980s, which replaced the leather chamois and made space for a new type of cream that focused on the skin. Nowadays you can choose from a wide variety of chamois creams, that are gender specific like the new chamois/padding in your shorts.

[The full history can be read here.](https://www.bicycling.com/news/g20044798/a-softer-ride-the-history-of-the-chamois/)

Chamois is an animal similar to deer from whose leather the first shorts were made. You can pronounce it in 2 ways - as in French [ʃa.mwa] or shorten it [ʃa.mi]. Posedla however came with a name that solved the pronunciation problem - Smiling Butt Cream.

**What are the differences? Is it truly necessary to use it? What occasions for?**

Continue reading to find out. Or watch this [video that will blow your mind](https://www.youtube.com/watch?v=sVuZKeb_Gls&ab_channel=Posedla) first.

 


![Alt](https://cdn.rouvy.com/blog/476/IMG-20940y53.jpg)
 

**What makes your butt smile?**

Jiří Dužár and Martin Řípa are cyclists who, having experienced discomfort during long bike rides, got into action and decided to create the best saddle on the market. But as they knew it wouldn't be a short path, they started parallelly with the best chamois cream. They wanted to use natural ingredients, stay local and invent great travel packaging.

During one bike-packing ride, they used **Martin’s girlfriend’s face cream with shea butter** which saved them from the worst as it had a surprisingly better effect than vaseline-based lotions. They reached out to
“1. Aromaterapeutická KH” company, showed them samples from competitors to see the desired consistency, and ordered many fancy ingredients they thought would be the best. They learned that each essence had some characteristics that could create a great synergy but could also totally negate each other.

The company had a soft spot for cycling, so the process of creation and testing began soon. **Essential oils also affect the psyche**; some scents were too aseptic, some too relaxing. Two different fragrances were created to choose from, in order to provide the best experience for the senses and to support the athlete’s active mood.

 
![Alt](https://cdn.rouvy.com/blog/476/Bikepacking-Wien-Slavik-68ubft.jpg)


 

**What are the perfect ingredients?**

Shea butter is the base of the cream that creates a thin layer enabling the skin to slide and reduces friction/chafing. The consistency has a direct effect on absorption. And it has to last (absorb gradually) to get you covered on your long (and sometimes wet) rides.

The decision to use just **high-quality natural ingredients** impacts the price. Vaseline is a cheap long-lasting petroleum derivative with high density that is far less absorbent so it clogs your pores instead. Would you like to apply this to your sensitive parts? The Smiling Butt cream is naturally preserved by essential oils.

All Posedla’s creams are demand-manufactured to offer an always-fresh product and to prevent long storage of heavy supplies and the expiration period is therefore shorter. That has an impact on the size of the packaging - too big would not last in a good shape, so the package is 100ml. Also, a smaller 15ml version was created for bikepacking, traveling and long rides when you need to renew the protective layer. Another consideration was the contamination that may occur when using a big package with unwashed hands or when sharing with more people. That was why the **dispenser** was introduced.

 
![Alt](https://cdn.rouvy.com/blog/476/IMG-0740iq5g.jpg)
 

**How to apply chamois cream?**

You may find it weird, embarrassing or shocking ([as depicted in this lovely video by Isadore](https://www.youtube.com/watch?v=jEGIh8YsA-E&ab_channel=IsadoreApparel)) but no matter what, it can save your butt - especially when riding indoors where you stay in the same position for a long time or when riding more hours. You can apply it on the chamois padding in your shorts or straight to the area of your sitting bones including intimate parts that will be touching the chamois or both. Don’t be afraid, it will wash away very easily. A bit more is better than a bit less. It is highly recommended for all rides - short or long, road, gravel or MTB.

Men should not be afraid to apply the cream to their anogenital area (perineum), testicles and even penis. For rides longer than 3 hours, apply even between butt cheeks! Women can also apply it to the inner parts of their thighs that are closer to each other due to anatomy. **Don’t be afraid and test what works for you the best!** And to top it all off - this cream can be used also as an aftercare as the ingredients support regeneration.

 
![Alt](https://cdn.rouvy.com/blog/476/IMG-9958o3bz.jpg)


 

**Sounds appealing? Order your own chamois cream straight from Posedla** [here](https://posedla.com/collections/smileshop).

 

In the next episodes, we will have a look at **bike fitting** and the **first ever fully customized saddle**. Is there anything else you are interested in? Just let us know in the comments!

Gear Tips

5 essential hacks for your new trainer

7 tips for setting up your pefect indoor ride

More comfort, less pain: The importance of bike fitting

Why get started with indoor cycling

All you ever wanted to know about chamois cream and were afraid to ask

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