When the weather turns nasty or it's too late in the evening to risk riding in traffic, many road cyclists stay indoors and convert their bicycle into a stationary bicycle. This is easily accomplished by using a trainer that locks the rear wheel in place and keeps the bike in an upright position. Using a trainer allows the cyclist to continue to train on the same bicycle, easily switching between road and indoor use, without the expense of a dedicated stationary bike.
Step 1
Decide which bike trainer best suits your budget and your needs. A wind trainer is the least expensive, but is the noisiest. Fluid trainers provide the realistic road resistance but are expensive and known to leak, according to Bike Trainer Reviews. Magnetic trainers offer variable resistance settings and are fairly quiet.
Step 2
Place a towel or old blanket on the floor in the area you wish to set up your trainer. This will keep any grease, sweat or other fluids from ruining your flooring.
Step 3
Set the bicycle's rear wheel in the trainer and lock the wheel in place, making sure it is centered on the trainer and each end of the rear wheel's skewer is firmly seated on the trainer hubs.
Step 4
Place the wood block under the front wheel to elevate it so the front of the bicycle is level with the rear. If you want to simulate climbing, elevate the front wheel even more.
Step 5
Mount the bike and begin pedaling.
Step 6
Monitor your cycling computer to measure time, speed, cadence and watts (if applicable).
Tips and Warnings
- Some cycling computers require you to place a magnet on the spoke of the front wheel in order to generate a signal to the computer. Since your front will be stationary, move the magnet and its sensor to the rear wheel. If that is not possible due to cable lengths or loss of signal strength in wireless models, you may need to purchase a new cycling computer.
- It is easier to overheat on a stationary bike because you are not generating any wind to cool your body. Many cyclists will place a fan in front of the bicycle to increase air flow.
Things You'll Need
- Towel
- Bicycle
- Bike trainer
- 2-inch by 4-inch by 12-inch wood block
- Cycling computer
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