Many cyclists convert their road bikes into exercise bikes in order to extend the riding season during the cold, wet winter months. Fitness enthusiasts can also use the same set-up to convert their bicycles to train in the comfort and safety of their own homes.
Step 1
Clear a space in your garage, basement or living room that gives you at least two feet of clearance on either side of your bicycle. Place an old towel or blanket on that spot to prevent grease from your chain from staining the flooring.
Step 2
Place your bicycle trainer on the back edge of the blanket. Trainers come in three main types, each differing by the type of resistance provided: fluid, magnetic and wind. Wind trainers are the least expensive, but the noisiest. Fluid trainers provide the most realistic road feel, but are the most expensive. Magnetic trainers fall in the middle in regard to noise and cost.
Step 3
Secure the bike's rear wheel to the trainer's clamps.
Step 4
Turn roller adjustment knob until the roller touches the tire. Make an additional 2 to 5 turns to increase pressure between the tire and the roller.
Step 5
Place the front wheel in the riser block to keep the front wheel from turning and to elevate the front of the bicycle to keep it level with the rear wheel. If you do not have a commercially made riser block, a scrap piece of wood or old book will suffice.
Step 6
Double-check that the rear wheel is secure, mount the bike and start pedaling. Your cycling computer should start giving you data.
Tips and Warnings
- To test that you have adequate pressure on the rear tire, grab the tire at the top and rotate it backward 1/4 turn and return to the starting position. Do this in one continuous motion. If the tire squeaks or slips, turn the roller adjustment knob one-half turn tighter and repeat the test. Cycling computers determine speed by calculating the number of rotations the wheel makes. These rotations are measured by a spoke-mounted magnet on the front wheel. Since your front wheel will be stationary, you will have to move the magnet and receiver to the rear wheel. If that is not possible due to cable length or in wireless models, loss of signal strength, you may need to purchase a new cycling computer.
- Placing a fan in front of the bicycle will provide wind to cool you down. Your body will overheat quickly, depending on exertion level, without an external source of moving air.
Things You'll Need
- Old towel
- Bicycle trainer (fluid, wind or magnetic)
- Riser block
- Cycling computer
- Fan (optional)
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