For indoor cycling, wear padded cycling shorts or bib shorts and a light, breathable top such as a sleeveless or short sleeve cycling jersey. Indoors there is no wind to cool you, so you will sweat much more than outside. Dress lighter than you think, and keep a towel and a full water bottle within reach.
Whether you ride a smart trainer, a turbo trainer or a spin bike, the same basics apply. Comfort in the saddle and managing sweat are what make a long indoor session easier.
Why indoor rides feel so hot
Outside, the air moving past you carries heat away. On a trainer you stay in one place, so heat and sweat build up quickly. Many riders are surprised how much hotter a 45-minute indoor session feels than a longer ride on the road.
That is why indoor clothing should be lighter than your outdoor kit. A fan pointed at you helps more than any piece of clothing.
Start with padded shorts
On a trainer you sit in the saddle more than on the road, because there are no stops, corners or descents to break up the pressure. Padded cycling shorts or bib shorts make the biggest difference to comfort.
Bib shorts are popular indoors because there is no waistband pressing on your stomach when you lean forward. Our Pro Team Bib Shorts have Advanced Pro Padding, Comfort-Flex straps with minimal fabric across the back for airflow, and moisture-wicking fabric.
Choose a light top
A sleeveless or short sleeve cycling jersey works well. It wicks sweat and stays close to your body, so it does not flap in front of the fan. Some riders wear only bib shorts and a light base layer for hard sessions. Choose what keeps you cool.
Our sleeveless jerseys are a good indoor choice. You can also use short sleeve jerseys you already own.
Small extras that help
Socks, shoes and sweat
Thin cycling socks keep your feet cooler than thick cotton ones. A towel over the handlebars catches sweat before it drips onto the bike. A sweat cover for the frame protects it on long sessions.
Wash your kit after every session
Indoor sessions soak your clothes, especially the chamois. Wash your shorts after every ride and let them dry fully before the next one. If you ride indoors often, a second pair makes this easier.
Keep reading: What Is a Cycling Chamois?, Bib Shorts vs. Cycling Shorts, What to Wear Cycling at Every Temperature
Questions about indoor cycling clothes
Do I need padded shorts for indoor cycling?
You do not have to wear them, but most riders find padded shorts much more comfortable, especially on sessions longer than 30 minutes. You stay seated more indoors, so the padding works harder.
Can I wear running clothes on a trainer?
A running top works fine. Running shorts usually have no padding and can rub, so padded cycling shorts are the better choice for your lower half.
Should I wear underwear under cycling shorts indoors?
No. Cycling shorts are made to be worn without underwear, so the chamois sits directly against your skin. Extra layers add seams and trap moisture.
