One of the key principles for optimal training is consistency. While one or two days off the bike will not hurt, too many days off of the bike can have a strong negative impact on your fitness level. At times, inclement weather or limited daylight can prevent outdoor cycling. During those times it is ideal to have an indoor cycling alternative so that you do not miss out on training. Two of the most common indoor training choices are the use of a stationary bike or a fluid trainer. Each has distinct advantages and disadvantages.
Equipment
A stationary bike consists of a metal frame with adjustable handle bars and seat. It operates by adding or removing resistance to a heavy flywheel located on the front or rear of the bike. A bike fluid trainer consists of a stand that holds the rear wheel of your personal bike. The stand contains a fluid resistance unit that applies pressure to your rear wheel creating resistance. An impeller on the inside of the resistance units spins through fluid to create resistance, and the faster you pedal the more resistance it creates. When utilizing a fluid trainer, a block is placed under the front wheel to make it level with the rear.
Riding Position
Research has demonstrated that there is training specificity to riding position and cyclists perform best in the riding position they train in. The handle bars and saddle on a stationary bike can be adjusted up and down and fore and aft. Crank arm length is not adjustable on the majority of stationary bikes. This would allow most individuals to set up the stationary bike to match their road bike precisely. Utilizing your personal bike in a fluid trainer would allow you to train in your normal riding position.
Pedaling
Road bikes utilize a free wheel hub, which allows you to stop pedaling when riding. The majority of stationary bikes utilize fixed gear hubs, which means you have to slow down the fly wheel in order to stop pedaling. However, some newer stationary bikes are utilizing free wheel hubs to make them more like riding a road bike.
Space
When both systems are set up they will take up about the same amount of space. However, the fluid trainer takes up very little space when not in use. When the bike is removed the stand folds in half for easy storage. This also makes the fluid trainer much more portable in relation to a heavier stationary bike.
Cost
Prices for stationary bikes vary widely — from just over $100 at the low end to as much as $5,000. The low-end price for a fluid trainer is only slightly higher than that for a stationary bike, but the upper end is much lower at around $1,200.
References
- “The Complete Book of Road Cycling and Racing”; Will Peveler, Ph.D.; 2009
- CycleOps
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