When the weather gets too hot, too cold, too windy or too wet, cyclists can convert their road or mountain bikes into indoor exercise bikes with the help of a stationary trainer. A stationary trainer locks the bicycle's rear wheel onto a metal roller which provides resistance to the wheel. Add a cycling computer and you have a dual-use bicycle that helps you stay in shape indoors as well as outdoors.
Converting a Bike to an Exercise Bike
Step 1
Locate an open space in your home that offers at least a six-foot diameter of clearance. Many people prefer to exercise near a television or stereo system to provide some entertainment to break up the monotony of longer rides.
Step 2
Place your bicycle trainer on the rear edge of the towel with the trainer's roller facing the back.
You can choose from three types of trainers: magnetic, fluid and wind. Magnetic trainers are the most expensive of the three and provide adjustable resistance through magnets which can be adjusted electronically or manually. Fluid trainers use hydraulic pressure and provide more road-like resistance, but are prone to leaking. Wind trainers are the least expensive, and the most noisy, and use fan blades to create resistance.
Step 3
Place the bicycle's rear wheel on the trainer's metal roller bar. Lock the rear wheel hub in place by tightening the locking hubs on the trainer over the wheel's skewers. Make certain the rear wheel is centered and level on the roller before tightening all the way.
Step 4
Turn the roller adjustment knob until the roller pushes against the rear tire. Keep tightening the adjustment knob until the tire is compressed about one-half of an inch. It is important the tire does not slip against the roller to decrease friction and wear on the tire.
Step 5
Place the stabilizer block under the front wheel. This keeps the front wheel from turning and slightly elevates the wheel to keep the bike level. If you do not have a commercially made block, simply place scrap pieces of lumber under the wheel to level the bike.
Step 6
Make certain your cycling computer is set to read data from the sensor magnet on the rear wheel. If you have a magnet mounted on the front wheel and it cannot be moved to the back because of the sensor's wiring configuration, you will have to purchase a rear-mounted unit if you want to monitor speed or watts. If you are only tracking time, not effort, a simple stopwatch will suffice.
Step 7
Slowly mount the bike and pedal slowly for the first few minutes to make certain everything is secure. If the bike begins to wobble or if you feel the rear wheel slip, dismount the bike and tighten the necessary components before pedaling again.
Tips and Warnings
- Place an electric fan near the front of bike to provide air flow to help keep you cool. Use the frame-mounted water bottle holder to store your water bottle instead of a nearby table while riding indoors. This allows you to practice retrieving your bottle and replacing your bottle while pedaling.
- Do not over-tighten the locking hubs on the trainer or you will risk damaging the rear wheel. Hand tighten only.
Things You'll Need
- Beach towel
- Bicycle
- Stationary trainer
- Stabilizer block or piece of scrap 2-inch by 4-inch lumber
- Cycling computer
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