When using a smart trainer, you can adjust the resistance to suit your indoor cycling training schedule and goals. The two primary forms of this are ERG and SIM mode. However, these two modes alter the resistance in different ways, and while both may suit your workout, it’s essential to understand the differences to ensure you choose the mode most effective for you. Without this vital distinction, you might fail to recognize how to reach your full potential.
Read on to discover how these two options differ and how you can improve your workouts with this new knowledge.
What Is ERG Mode?
To understand ERG mode, you first need to know how the components of cycling work when applied to a smart trainer, like the Speediance VeloNix. When you cycle, you generate power by applying force to the pedals, which pushes you forward. On the road, this propels the bike forward; on a smart trainer, the bike remains stationary, but the same forces are still applied. Each pedal is attached to a crank, and the force you apply creates a twisting force (known as a torque) that is transmitted through the drivetrain via the chain.
You can increase power by applying more force to the pedals, which means pedaling harder. Alternatively, you can increase your pedaling speed, completing the same work in less time. ERG mode adjusts the resistance to help keep your power. For example, if your cadence (the number of times you repeat an action) drops, then ERG mode will increase the resistance, forcing you to generate more force.
Should your cadence increase, the ERG mode will decrease the resistance because you’re generating enough force. ERG mode, then, enables you to maintain a consistent power output by adjusting the level of resistance according to your performance.
Essentially, ERG mode can do the “thinking” for you, so you aren’t constantly working out whether or not you need to change your pedal force or cadence.
What Is SIM Mode?
While ERG mode focuses on maintaining a constant power output, SIM mode involves adjusting the resistance to simulate real-world settings. SIM (short for simulator) is ideal for those innovative workouts where you want to simulate the real world, as this mode alters the experience to respond to terrain, such as climbs and descents. This often allows you to change gears to suit your experience, just as you would if you were on a bike outside.
ERG vs. SIM: What Are the Differences?
Control
One main difference between the ERG and SIM modes is the level of control you have over the workout and resistance. As a result, you have differing levels of control over how easy the workout is. For example, with the SIM mode, you can alter the difficulty by changing gears to suit the simulated terrain. Whereas, if you slow down on ERG mode, the resistance will increase, meaning the trainer controls the amount of effort.
Gearing
Generally speaking, you don’t need to change the gears because the trainer responds to the power you’re putting in with your pedaling. As the machine changes the power, you can set the gear (mid-range) and leave the rest to the machine. However, with SIM mode, you can use the gears just as you would if you were on a bicycle outside. In doing so, you can adjust the resistance yourself.
Feel
When riding outdoors, there are often changes in resistance due to the terrain and environment in which you’re riding. While a trainer won’t blast wind and rain in your face, it can simulate the climbs and declines of the real world. As a result, the feel will replicate that, and you’ll have more control over the effort input of your workout. On the other hand, the feel of the ERG might be considered more demanding as the trainer adjusts the resistance to maintain the same level of power.
Ideal Use
One significant difference between the SIM and ERG modes is the reason you choose to use them. Specific workouts lend themselves better to SIM modes, while others are more suitable for ERG mode, such as endurance and interval workouts.
Why ERG Mode Is Best for Structured Workouts
Easier Pacing
The purpose of ERG mode is to help you manage resistance, allowing you to focus on pedaling consistently. Because the trainer automatically adjusts resistance, it’s easier to maintain a steady pace, reducing the risk of starting too hard or too easy. This, in turn, makes burnout and inconsistent efforts less likely.
Better Cadence Control
Because you only need to focus on your pedaling speed, you can gain more control over the cadence of your workout. Depending on the goals of your workout, your cadence will need to be adjusted accordingly.
Build Accurate Power Delivery
The trainer ensures that, regardless of the speed of your pedaling, the prescribed wattage is consistently maintained, resulting in an accurate power output.
Effective Recovery
As you maintain a consistent pace, recovery is easier because you can’t spin too easily or too hard.
When SIM Mode Is the Better Choice
So, why bother using SIM mode when ERG mode offers better recovery, more reliable pacing, and more accurate power delivery? Well, not every workout is about power and endurance. For some, using a smart trainer allows you to work out on days when cycling on the real roads might not be advisable.
Imitating Real World Challenges
Real roads are not as consistent as the ERG mode makes cycling feel. Ultimately, there will be more climbs and descents, and your body has to adjust to this as a result. When using ERG mode, your body won’t feel these real-world challenges as effectively, so SIM mode is a great option when you need to imitate these rugged terrains. Additionally, for those wanting to avoid the infamous spiral of death, SIM mode also prevents sudden stops in your workout as it doesn’t maintain the desired wattage.
Mimicking the Feel of Real Cycling
Some people want to use their trainer not to simulate specific challenges, but to appreciate the feel of cycling. ERG and SIM modes differ in how they feel to cycle, so biking enthusiasts who might be stuck indoors on a stormy day can choose SIM mode to replicate the cycling experience as closely as possible, making their workout more enjoyable. Likewise, the dangers of the roads can also be off-putting, but SIM mode can simulate the terrain without the presence of dangerous drivers.
Training for Specific Routes
When choosing SIM mode, you can experience a route and train to suit. SIM mode will differ slightly from brand to brand, but most SIM modes lead cyclists on a virtual path. With the Speediance VeloNix, you could experience routes from all over, including the famous Tour de France.
How to Choose the Right Mode for Your Training Goal
To choose the most effective mode, you first need to figure out your primary training goals. For example, ERG mode is best suited for training that is highly structured, such as a HIIT workout or other structured interval training, because with ERG mode, you’ll hit the desired wattage thanks to the trainer's regulation.
Likewise, ERG mode is necessary if you want to practise consistent power training or cadence training. As the trainer handles all the resistance changes for you, it makes it easier for you to focus on your cadence control and power. And for those days when you’re not motivated to work out, you want to do it without much thinking to get your 150 minutes of exercise in a week.
However, SIM mode is better suited for those who want to mimic real-world races or routes, especially when it comes to training for the conditions of the roads, which include climbs and declines at unpredictable intervals. If training for real-world cycling, SIM is often better at replicating that feeling.
5 Common Mistakes Riders Make With ERG and SIM
1. Thinking You Can Produce the Same Wattage in Both Modes
Each mode presents distinct challenges, and your legs will likely feel different after using each mode. As a result, it’s important not to hop onto ERG mode thinking you can deliver the same power wattage as SIM mode (and vice versa).
2. Neglecting Proper Fueling for the Workout
Just because you’re cycling indoors doesn’t mean you don’t need adequate hydration and food before and after. Neglecting to fuel your body can result in poor performance, and you won’t achieve the results you’re looking for.
3. Always Using One Mode and Not the Other
Both ERG and SIM modes have distinct advantages. For more holistic training, it’s crucial to utilize both to maintain top-quality training while ensuring that you can also transfer this training to real-world roads.
4. Not Having a Proper Cycling Environment Set Up
Cycling indoors might be convenient, but it lacks the natural feedback of outdoor riding. You don’t have landscapes or visual changes to keep you stimulated. So, no matter whether you’re using SIM or ERG mode, it’s essential to ensure that wherever your smart bike is, you set the right tone with the lighting and visual surroundings.
5. Not Protecting the Bike From Sweat
It’s essential not to overlook the simple aspects when using the ERG and SIM modes. For example, you must take care of your bike and prevent it from getting ruined by the sweat that you’ll (more than likely) find dripping from you during your workout.
Frequently Asked Questions
When Should I Use ERG Mode?
ERG mode is ideal if you’re looking to increase your endurance and utilize your smart exercise bike for interval training or HIIT workouts. If you want to be able to focus on your cadence and maintain consistent power, ERG mode makes it “easy” for you (but not for your legs).
When Not To Use ERG Mode?
ERG mode is excellent, but if you’re looking to simulate real-world conditions when cycling indoors, then ERG mode is less valuable. On the other hand, SIM mode is there to mimic varied terrains and even draws inspiration from real-world routes. So, depending on your training goals, you may want to use SIM mode instead.
Do You Shift in ERG Mode?
Generally speaking, there is no need to shift gears in ERG mode manually, as the point of ERG mode is to change the resistance for you so that you can maintain a steady cadence. Changing gears is still possible, and you may want to if you prefer to cycle while standing rather than sitting.
ERG Mode Delivers Consistent Power for Structured Training
When thinking of how to choose an exercise bike, it’s essential to consider why you want to use the bike and how you’d like to train. For a more holistic and advanced training regime, it’s vital to choose an exercise bike that will allow you to use both ERG and SIM modes, so that you can reap the benefits of both. If your focus is more on structured workouts, then a smart bike with an ERG mode is essential. Discover the Speediance VeloNix cutting-edge indoor bike today and get started on your cycling journey.
