Riding a stationary bike makes exercising at home easy. You can put in a few miles during your favorite television show, or ride at night or when the weather's bad. While you can buy a stationary exercise bike, you can also make your road bike do double duty by converting it to a stationary bike using a bike trainer or a set of bike rollers. You won't need to buy a second bike and your in-home exercise session can feel more like a road trip as you ride your familiar bike.
Bike Trainer
Step 1
Set up the trainer on a flat, level surface. A hard surface floor works better than a thick carpet.
Step 2
Position the rear tire of your bicycle so that it rests on the center of the rear roller on the trainer. Clamp the couplings on the trainer on both sides of the rear axle to hold the bicycle firmly in place.
Step 3
Turn the knob beneath the rear roller clockwise until the roller compresses the rear tire slightly. You should see a slight indentation in the tire where the roller comes in contact with it.
Step 4
Bring the remote shifter cable up to the handlebars and clamp it onto the handle bars. The remote shifter allows you to change the resistance offered by the trainer without getting off the bike.
Step 5
Mount the bike and pedal as you normally would. The trainer holds the bike in place so there's no need to balance.
Bike Rollers
Step 1
Position the rollers 6 to 8 inches away from a wall. You can also set up the rollers in a doorway or hallway.
Step 2
Place an exercise mat or other cushioning material beside the rollers. You'll probably fall a few times until you get the hang of riding a bike on rollers, so you should prepare by cushioning your fall.
Step 3
Lay a yardstick on the floor 3 feet in front of the rollers. When riding your bike on the rollers, you should focus on the yardstick. According to TruTrainer, a manufacturer of bicycle rollers, inexperienced roller riders tend to focus on their front wheel, which throws them off balance and causes them to fall.
Step 4
Position your bike on the rollers with the front and back wheels touching the front and back rollers. The body of the bicycles should be centered over the rollers.
Step 5
Mount the bicycle and brace one elbow against the wall while you grasp the handlebars or your bike.
Step 6
Squeeze the rear brake control to slow and stop your bike. Don't use the front brakes, as this can put strain on the front roller.
Step 7
Start pedaling. Focus on the yardstick on the floor. As you increase your speed and become more confident of your balance, pull your elbow away from the wall.
Things You'll Need
- Bicycle trainer or roller
- Exercise mat
- Yardstick
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