With winter rapidly approaching, shorter days and unpredictable weather will soon see more of us moving our training indoors.

Whether you’re riding a turbo trainer or running on a treadmill, indoor sessions can be an extremely effective way to build fitness, offering a controlled environment where every minute has a purpose.

Getting the most from those minutes means considering the demands of the session and matching your hydration and fuelling accordingly.

Sweating heavily doesn’t automatically mean you need more fuel. Indoors, reduced airflow can make cooling more difficult, so fluid requirements can be substantial even during a relatively short workout. Hydration deserves attention, but the amount of carbohydrate you need also depends on how long and how hard you’re exercising.

As sessions become longer or more demanding, fuelling becomes increasingly important. Drinking enough and consuming enough carbohydrate are related goals, but they won’t always be met by simply drinking more of the same product. The balance needs to reflect the work you’re doing.

Training frequency matters too. An occasional short session places different demands on recovery from a packed week of indoor workouts. Preparing for the next session is part of making the current one count.

Our TORQ Commandments diagram provides a straightforward starting point, using session duration and weekly training frequency to help you identify your priorities.

Make every indoor session count this winter: Understand the demands, get the balance right and arrive primed and ready for the next one.

This image is for illustration only. To view the high resolution version, click HERE.