I Started Indoor Cycling For 30 Days And This Is What Happened

We challenged GCN’s Naomi and friend Roosa to jump into the world of indoor cycling and get ready for a Zwift race in just 30 days! Starting from complete beginners, they learn everything from bike setup and training plans to dealing with heat training and pushing themselves to the absolute limit. Watch their full journey to see if they make it to the start line and how they fare against the competition!

In collaboration with @Zwift 💥

Chapters: ⏱️
00:00 – Intro & The 30-Day Challenge
00:27 – Unboxing and Setting Up the Smart Trainers
05:47 – Getting Started: Zwift & The Avatar
09:19 – Learning the Ropes: Power-Ups & Cycling Basics
11:04 – Day 1: The First Ride & Finding a Training Plan &
13:16 -The FTP Test & Training Intensity Ramps Up
16:57 – Race Prep: VO2 Max & Heat Training
20:05 – Race Day: Lined Up on the Start Grid
26:15 – Final Thoughts & Cake Time!

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If you were going to take on a 30-day challenge, what Zwift race or epic route would you choose for your final ride? Let us know in the comments! 👇

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🎵 Music – licensed by Epidemic Sound 🎵
A-ok (Instrumental Version) – Hennie Hun
Almost Baked – John Runefelt
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📸 Photos – © Velo Collection (TDW) / Getty Images & © Sirotti Images

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Indoor cycling is safe, fun, and a great way to stay fit. But how easy is it to get started? And can anyone do it? Hi, I’m Naomi and I am GCN’s accomplished beginner. Hi, I’m Rosa. I’m a friend of GCN and I have been in a few videos before. This year, I’m really loving getting into cycling. Today, I’m back because we’re going to try a little bit of Zifting with Naomi. Okay, so big thanks to Zift for supporting this video. I’ve managed to get a full setup at home for both Naomi and Rosa to experience indoor cycling. Here we go. Today is day one and I’ve got a race planned at the end of all this. But first, time to unpack some boxes. I know some things about indoor cycling. I’m surrounded by the cycling nerds. Straight away, man. Yeah. Yeah. Zift is an online platform for cool cyclists. In my opinion, this is how I view it. For cool cyclists who want to ride in the winter, Zift is like a video game where you cycle in the warmth when it’s not raining and you have like a yoga mat that picks up all your sweat, but I don’t really know that much about it to be honest. Well, you will do soon. After 30 days, you’ll even do your first swift race. Keep going, Rosa. Ali. Ali. Ali. Right, Rosa. Naomi, I’ve got the full setup here. Cool. We’re ready to rumble. What do you reckon? Wow. This is a lot of boxes. From here, once you’ve unboxed it all, we’ve got it set up. You’re into it. Got full swift setup. Cool. Excited. Cool. Yeah. So, I thought it’d be a good idea if I went and got some coffees, some crash songs, maybe get the vibes going, some music. As you say, you say vibes. Do you I say vibes. I’m here for the vibes. Okay, cool. You guys build this up. We’re building it. Are you going to leave us tomorrow? This is a simple simple building. For real? Yeah. Yeah. That’s going to be great. Good coffee place down the road. Um, yeah. Good luck, everyone. I’ll be back in a bit. Bye, I guess. Oh, yeah. This is what I’m talking about. This is cool. Oh, look at the silicon bun. Wtopia is waiting. It has petals. This comes with everything. Wow, I would keep this. Wait, is this the snack tray? This is what it means. Is there a snack tray? I don’t know. Wow. Oh, that’s cool. This is what I’m talking about. That’s uncip both sides and lift off top. Woohoo. Should we put the mat down? Oh my gosh. This is like rolling out the red carpet. I think you’ve got it. See? So soft. Use this as a yoga mat. Oh my god. How are you doing this? You go like this. [Music] Yeah. Is this the back? Uh, yeah. Teamwork. I’m so excited to use this bike. It’s going so well. I think the gong has resounded. Do it again. Silence, please. Hello there. I brought coffee and food. It’s like kind of up. Let’s open the bike. Oh, it has a video. Today, we’re going to dive into the setup of your new Zift ride. If you’ve got a cassette on your trainer, now is the time to make the switch to Swift Cog. We’ve got it. Don’t worry, there’s an easy guide inside your Zift Cog box that will have you ready to go in no time. Okay, let’s go. Let’s go. Come on. Uh-oh. Oh my god. Okay, maybe Dan and I should do a video in the gym. Ta. Whoa. Okay, we need the through axle. Let’s check the video like this. And then you just put it through. Oh my god. Sorry. Am I a bike mechanic or what? Start by finding the chain tensioner and pull it gently down to release the tension on the chain. Like that. Okay. And now you’re ready to install your handlebars. Am I doing this right? Is this how it Oh, is that how we’re supposed to do? When you’re done, tighten the bolt in the center of the handlebars with your frame key. Do people eat donuts while they do it? Oh, yeah. Everyone breathe, please. [Music] You smashed it. I’ve never seen someone have so much fun building something. Yeah, it’s nice. I think it’s nice when you have a friend. Yeah, for sure. But now we’re going to get you up and riding. It’s time to get Zift in. Should we get Kit on? Yeah. Oh, yeah. Help you clear everything up as well. Looks great. It looks so good. Zift have supplied Nomi with their Zift Ride indoor bike, which is all you need to get going. Rosa, meanwhile, is using her own bike. She just needed an indoor trainer to allow her to pedal. And in order to Zift, basically any device will do. Phone, tablet, or laptop. Right guys, we’re all set up. Bikes on the trainer. We’re ready to Zift for the first time. But it’s looking good. We got the Click controllers on the trainer on the Kicker Core. I’m going to explain all this in a bit, so don’t worry. I think now is a good time to just get you on Zift, get you riding, get you set up, and see how you find it. I think you’re going to like the theme tune music. The theme tune music. Okay. They might have heard the theme music already. They want to do a dance. Here’s the dance. Would like to use Bluetooth. Should I allow Bluetooth? Yeah, set up, baby. Then I can connect to you. Completing. Let’s get you riding. Come on. [Music] Okay. I’m stepping in here as coach Connor. This is all like fairly simple to get to grips with if you didn’t have a coach Connor, but I’m going to coach Connorless. So, we’re pairing the trainer with Zift. So, that’s the game. You’re going to play that and that’s how you’re going to pedal in Zift. We’ll go to that in a bit. So, basically, this is Bluetooth connections. We’re setting everything up. Once you’ve done this for the first time, it will be done for the rest of the 30 days. So, you don’t need to worry about it. Rosa, on your bike, you don’t need to change gear at all. So, this is called something called the Zift Cog. It’s just one gear. All you have to do is pedal. And then you have these controllers here. These are called the Zift Click. So it’s like it’s like the kind of controllers you use if you ever played a game and that allow you to control everything. And know it’s the same for you except you’re on the Zift ride. So all these controls are already integrated. So then if you click on your power source. Yeah. Yeah. There you go. Yeah. Go for the green one. That’s it. So hold down the Z and then do the other side. The other one. Oh yeah. So there’s like two controllers, one on either side. Now if you go to controls. So yeah. So click on controls and then you should have Swift Ride. So that’s you. Okay. Right now you’re all paired up. Sensa bikes are ready to ride. Now you get to set up your avatar. So you can kind of customize them. I thought you’d get excited about this. So you can choose like hairstyles, things like this. You can customize your bike. As you progress through the game, you get like different bikes. You can earn different bikes. Really? Yeah, you can you earn drops which you can spend in the drop shop. What head shape am I going to get? Wait, there’s one that looks exactly like you. Oh my god. This is exactly what you would be like. So, you ready to rumble? Can we get on like Yeah. Yeah. Jump on. I reckon for starters, let’s just get you on a route. Yeah. So, I think select the same route and you can ride together. Let’s go. What are we going to go for? Oh, wow. Rosa, what are we going to do? Wa. Should we do a hilly route? A flat route? Volcano flat. Volcano. Volcano. Do one of these small volcano circuit. That sounds amazing. Volcano circuit. Yeah. Let’s do volcano circuit. Woohoo. Do they know that I’m Oh, it knows I’m riding. Oh, it knows she’s going. What do I gear? I’m coming. So, to change gear, if you know me, it’s very similar to a normal bike. So, you have like these brake shifters. Yeah. So, if you see these buttons on the left and also on the right. So, that one makes it easier if you press that button. The top one. That’s Yeah. Yeah. There together. [Applause] I’m slowing down. So, now you’re a speed demon. You’re a speed demon. Fun thing. You’ve also both earned a power up. What? How can you tell? So, you see this little circle thing? Oh, yeah. Yeah. So there’s different ones in the game and if you use them it will kind of like give you a speed boost or it will make you lighter so you can fly up the hills. So when there’s a climb do I does anything happen here that makes me feel the climb? So when you climb in the game it gets harder to ride up. Okay. Really? So yeah. So if you go up a really steep climb it’ll be really hard to get up. So you have to use your gears to make it easier. Ni, you know what I was thinking was like now that we’re going to be on the bike so much, we can practice our arrow position. Oh, yeah. Isn’t it like this? Yeah. Does this look professional? Yeah. Do I look like Sai Richardson? I’m I’m loving that the trainer changes the terrain for you. Me, too. It just happened automatically that it’s not just the gears. Mhm. I think that’s awesome. Right, guys? You smashed it. First ride in the bank. Yes. Nice work. 4.2 miles. So, not bad. And throwing down the watts. Throwing down the power. Anyway, this is day one. 30 days ahead of you. I’m going to give you a bit of homework to go away with cuz there’s loads you can do on not just riding on the roots. We got workouts. There’s group rides. There’s races. There’s training plans. So, I’m going to give you some tips about what to do next and get to grips with it all because at the end we are doing a race. Don’t need to get competitive. It’s just a bit of fun, but it’s against our international channel. So, we got JC on Francia. Bit of fun, but we’re going to win. I think now you’ve learned a lot already, so let’s leave it be. Get some recovery in and good luck. [Music] Hello. So, I’m here at home now. We just finished the session, the first day session with Connor and Naomi. And I I just brought my bike home and I just got it set up and I think that it looks pretty great. Now I’m just going to I’m just going to jump back on because I’m already in my kit and everything. So now I’m going to try to see the benchmark test that Connor suggested to us. Oh yeah, I think yeah, my avatar is going. Okay, let’s see how this goes. I didn’t think this was going to be this hot. It says that my FTP is 96 watts. That doesn’t seem very high, but we’ll work on it. I am preparing for a little lunchtime Zift session hopefully with Rosa. I messaged her. I think we’re going to try and hang out in Wtopia or something like that. But actually, like it kind of takes a little bit of prep to do a Zift workout. Like I’ve just got a towel because I learned from Friday that I’m going to be a sweater and that’s okay. And I’m getting some electrolytes in my hot Zift bottle. Oh, can we just talk about how satisfying this little fizzy moment is? Yeah, baby. Ready to go? Yeah. Hi, guys. Um, some unfortunate news. I just flew over the handlebars of my bike, but luckily I’m okay. I just went to the shops and I guess there’s like a hole in my bag right there. I’m a little bit shook up, not going to lie. My back, like my shoulder hurts just a little bit. I think something got caught in the front wheel and I flew over the handlebars and like halfway into a bush. I’m just thinking that could have been so much worse. Oh my goodness. This is going to be so horrible. Oh no, I’m just stressed about all of this red. Every time it goes to a red little hoop. Oh my goodness. It just stresses me out so much. It’s like torture. Why am I supposed to do this? I think that’s a ride on. [Applause] [Music] We have decided that my amazing cameraman Crispian is going to have a go because I did the FTP ramp test and we used a little chat and he’s a pee and I used the hot magnetic tool to like find out that he’s he’s a pee. So, we’re going to put everything up to pee. And now he’s going to have a go on Zip for the first time. Wow. Check out this raw power. Oh, you go up and down on the sides. Like in the places where you would normally shift, there’s some little buttons. So, this is what I’m doing today. 3 minute warm up. 2 minutes. Yeah, you’ll see it there. I have to give it to you cyclists. super intense. I just had the reminder from the Zift app that the GCN club ride is beginning in 15 minutes. It actually gave me that notification like 5 minutes ago. This is what it’s supposed to look like before you start a group ride. Wow, I’ve never seen this before. So, everyone is in the chat having a little chitchat going. Hey from de hey hey from Deutsland, California here today. Hey Patina. Hey guys. Cheers Mario. Oh, Mario says see you Hammy. I think I’ve given about 10 this ride already. Ride on bombs. Take them. Take them everyone. Today I’m ready for this. 78 watts average. That’s not very high, but it’s okay. Where are we with Zift? Well, I wanted to tell you all that last Saturday to do a little Zift session except for like the day just like ran away with me. I had many things to do and before I knew it, it was like the evening. It was bedtime. But I realized, wait, I actually do have time to do a little Zift workout right now. So, I did my little Zift session in the dark and it was great. I’m honestly not going to lie, that was such a game changer and I was kind of like, huh, yeah, I see it. I see the value of that, especially if you’re a woman. So, yeah. Thanks, Swift. [Music] [Applause] Hi guys, welcome to the nook of my bedroom. So, you’re probably wondering, why isn’t there a bike in frame? I came here to see bikes. I know, but I’m here because things have just gotten serious. Um, and it’s all shown on this paper. I just made this. Guys, race day is upcoming. It’s next week. I was supposed to train today. I was supposed to do Zift today, but I haven’t had time. Um, so I know what’s coming tomorrow and it’s going to be intense. I think people who do Zift love painting. Okay, wish me luck. Bye. This is Repack Roots with my lovely housemmaids. Hi. Today’s challenge is V2 max workout. Okay, so this lift is just confirming that we’re going to do 20 seconds on, 10 seconds off. These tend to be lower on the perceived exertion scale, but are still going to push you physically. I’m really glad that these are lower on the perceived exertion scale. [Music] Happy Sunday morning. I just hopped on Zift and I just couldn’t do it this morning. I don’t know. I feel I felt like sluggish. Like I feel I think I’m dehydrated. I think I’m a little bit underslept. I don’t know. My legs hurt. Even by the time of the second interval, I was like, “No, I can’t do it. I don’t think I’m going to do this. I don’t think I feel for it. I’m just going to ride around for half an hour on another route.” Let’s check out what today’s mystery Zift activity is. Heat training. Okay. Right. So, heat training. Where did that come from? And why is this on here? This has been probably one of the biggest things I’ve wanted to try since I got Zift. Probably better than Teddy Pagata like after this one 30 minute session. So, I’m going to get dressed up and and reveal what the actual heat training costume looks like. So, this is my heat training suit. Also, don’t try this at home if you have little kids cuz this can be a bit dangerous if you don’t know what you’re doing. Sorry, this is just such such a funny image. Is this what cyclists do on Saturday nights? I think so. You also probably don’t want to do heat training in this when your partner is home because you risk giving them the ick. Okay, I think I’m going to go with fit and fun. Says, “If you thought the last wave was hot, this one is going to be even hotter.” Well, I’m really hot. Welcome to the end of the challenge. Today is Monday. We’re having the race tomorrow. Today’s mystery activity is [Music] Oh my god. Oops. That did not go as planned. Practice a position. You don’t understand how much laundry I’ve had to do just because I’ve had to exercise every single day with pouring sweat. I’ve had to you I’ve gone through so many gym clothes. Does this look arrow? I thought I It’s also no elbows out. It’s elbows in which makes it burn even more. So I look like Alex Penney now. Right then. It is race day. The 30-day journey has come to an end. I can’t believe it. You’ve done incredible. You’ve done incredible so far. It’s been amazing to see you go through and like learn how to get used to Swift. Today though, it’s race day. We’re getting a bit competitive. It’s just fun. Although, as soon as I get on the start line of a race, I feel like I’m like your manager here. I get really into it. I’m like, let’s go. It’s just a bit of fun. But we’re going to win. We’re going to win. The thing is, Connor, I don’t know if you’ve seen the competition in this race. There’s Rosa. Yeah. There’s Davidid from Italy. But the one who I’m very stressed about and he was just described to me as a ripped firefighter from France called Julia. We have we got a call with everyone joining. He does look like a ripped fireman. Um there will be an independent decision on this inclusion. But anyway, so we’re in the the park perimeter loop. It’s in the New York map. H it’s relatively flat, but there are a couple of little kickers and I think that’s where you and Rosa could put the boot in. Okay. Oh, you got this. Whatever you say. You got this. Enjoy. You got this. [Music] Right. Yeah. Now start that effort. 3 seconds to go. Go, go, go. We’re off. Oh my god. The race is on. Oh my god. I’m in the front already. Oh, you’re in the front. Go on. Let’s just keep it all together. I’m going to pace our effort. Doing well. Julian start. I I expected Julian to go off. Me too. On the gun. Um you’re you’re in the lead over me. Go on. Go on, girl. Come on. [Applause] How’s How’s Rosa doing? Rosa’s off the back. Good. Good work, Rosa. Keep it going, Rosa. Okay. Right now, just do all you can to stay with them with the least amount of energy possible. Just try and stay in the wheels. [Music] Keep going, Rosa. Ali, alien, mate. Right, we’re in the we’re in the front group here. Oh, yeah. Are you doing well though? You sit still in the group. So, it’ll be much easier in the wheels. It’s like in real life. So you’re drafting behind everyone, right? So this is the biggest climb of the route. Now it’s short. It’s not as hard as it looks. Okay. But we’re going to need to do a bit of an effort up here. Okay. Keep going, Rosie. You’re doing great. Keep it rolling. Key moment here on this climb. It’s going to be soon. Right. Big effort now. This is just Give me your max. Give me your max. Really? Yep. Yep. Yep. Julia’s on a little attack. Go on. You got this. Yes, Naomi. closing the gap like Alberto Conador. I don’t know who that is, but yeah. [Music] Yes, Nomi. Little kicker. There’s the top. Come on. Go on. Full gas, Nomi. Close the gap. That’s it. Just keep it going. Keep it going. Go. Go. Go. Go. Go. Go. Go. Naomi. I’ve seen the power there. I think you’ve got a good sprint in you. Where are you in terms of percentage? If like 100% you’re at max effort, where do you reckon you’re sitting at the moment? Like right now, I think like 60 70. Really? That’s good. David’s back. It’s all together at the front. So, we got Julian, David, and Naomi in the front group here. I think Julian from GC Fron is definitely our kind of man to watch. Yeah. Oh, he’s attacking. Right. Full effort. Full effort. Full effort. Go, go, go. Julian, just put down the watts. Let’s make sure we close this gap. Yes, Naomi. Shut it down. Right. He’s trying to drop you. This is this key moment now. This is He’s putting trying to put down a race win move here. This is it, Naomi. It’s now or never. Just shut this down. You won’t know me. Keep it going. That’s a big effort of this little climb now. 2.5k to go. It’s the last climb, right? Julian’s got a bit of a gap. So Julian’s got about 14 seconds, but we got the better of David. 3 second gap on David. Oh, you got a power up. Let’s see what you’re going to get. Don’t use it yet. We use it at an opportune moment. Okay. Oh, you got a drafting boost. Use that. Use it now. Inside 2K to go home straight. Okay. Be is coming back you a bit. He’s at 2 seconds. Make him work for it though. Make him work for it. It’s a little bit of a drag to the line at the end. A small one. Just save something for that. I think Julian has proved too strong, but let’s focus on his second place. Silver Meadow would be insane. David’s back with you now. Let him do a bit of the work in the lead up to the finish. Let him take the front right now. Recover as much as you can on his wheels. Do don’t do any work. Okay. And then when I say sprint, do a big big sprint. Yeah. Okay. Okay. Okay. Go, friend. Go. Go. Go. Go. Go. Go. Full sprint. Yeah. Yeah. Go. Go. Go. Go. Go on. Go on. Go. Go. Go. Go. Go. Go. Go. Go on. Come on. Keep it going. Keep it going. You got it. Oh, nearly. So, guys, you got your sprint. Fair play. Just picked on the line by David. Bloody good effort. Fair play. Fair play, David. There she is. There she goes. Go, go, go. [Applause] Woohoo. Yeah. Right. The 30 days has come to an end. We had a fantastic race to finish things off. Rosa, Naomi, thank you so much. You’re both incredible. And you know what? It’s been amazing actually to see you enjoy this so much. It’s been something totally new for you both. I guess finishing it off now. How do you feel about riding indoors on Zift on the bike from home? It’s actually crazy. You know, I’m just thinking now about the first day when we set up all the trainers and everything inside and like the first time we went on the Zift bike and it was like wo wo oh it’s hot and like all the new things. And it’s actually kind of crazy like how like used to it you get. What was your favorite bit about this experience? Oh my gosh, it was so great. I think for me the best part was how entrenched and immersed I got in the cycling world because there’s all these things that so I’ve used the word iconic all over the place in my vlogs, okay? And that’s because I got to try so many iconic cycling things. So, I I was trying electrolytes all over the place. I I was I don’t know why. I was I was having I was doing my FTP test. I did two FTP tests. Yeah. And and like did the light version and then the serious version. Have you found it more like accessible than being on the road? Maybe. Oh, yeah. Oh, yeah. Getting to to be indoors. I could cycle at any time. Like we talked about with this with Naomi that we could cycle at night, no problem. We probably wouldn’t go for a run at night, but you could cycle without a problem in the dark. I hope you keep it going from here. Yeah, I think I think I would like to, Conor, we have a we have a surprise for you. Okay. Oh my god. Can we get the surprise out now? I think the surprise has been ged up. I don’t know what it is. Gigglish giggling laughter going on. This is the perfect finish to a month of chaos. Ready? Three, two, one. Oh, it’s upside down. Oh my god, that’s so cool. We’ve got a pumpkin cake. Connor is amazing trophy. Imagine if it all fell out, right? So, we made this stencil of paper and then we put cinnamon on top. Oh, that’s super cool. And this is cream cheese frosting. Can I go it? Yeah, I’ll go over it. Yeah, let’s go over it. Let’s enjoy the pumpkin cake. Thanks, guys. And thank you so much for being up for this challenge. It’s been great to see you get involved and get really stuck in. So, thanks for being good sports and thank you for watching. I hope you’ve enjoyed watching Rosa and Naomi’s journey. If you’ve got any ideas about what we should do with them next, please let us know. Cycle across anyone. Bike packing. Ginger hair dying. Ginger hair dying. Anything is on the table. Anything is on the table. Thanks to Zift as well for sorting us out and getting you guys on a month’s journey. It’s been it’s been fantastic. And I guess we’ll see you on the next one. We’re going to enjoy our pumpkin. It’s pumpkin cake. Yeah. Yeah. Pumpkin cake. Nice one. Bye. Bye. Bye. Oh my goodness. Oh, that is really good. We finished it after we did a mindfulness session and then that’s when we started dancing around the kitchen. This is a banger. This is going to be in my dreams