An exercise bike allows you to keep up with your cardio workouts regardless of weather or time of day. If you convert a regular bike to an exercise bike, you have the best of both worlds, with a machine that works indoors or out, and at less cost than a stationary cycle. The National Institutes of Health even endorses bike trainers, best for beginners, and bike rollers, for advanced riders, as healthy holiday gift ideas for active people.
Bike Trainer
Step 1
Assemble the stand for the rear wheel, the resistance unit, the skewer to hold the rear wheel and the tensioning knob if you are using a manufactured trainer, which will use either fluid resistance or magnetic resistance to mimic the feel of the bike on the open road.
Step 2
Drop the rear hub between the skewers at the top of the frame. Push the tensioning knob against one end of the axle. Snap the quick-release lever to close the other.
Step 3
Turn the adjustment knob of the resistance unit until the roller touches the tire and continue turning two to five more turns. Mount the bike and exercise, noting that resistance is greater as your speed increases past 18 to 20 mph.
Rollers
Step 1
Place the preassembled rollers, which consist of three rollers held in a rectangular frame on legs, with the belt side about 6 to 8 inches away from a wall and with 6 feet of clearance to act as a safe landing area on the other side. Place a tumbling mat or a thick carpet on the landing area.
Step 2
Position a yardstick on the floor 3 feet in front of the bike, in line with rather than crosswise to the rollers. Focus on the yardstick instead of the front wheel for better steering, TruTrainer recommends.
Step 3
Lay your bicycle wheels between the rollers. Mount the bicycle and put your hands on the handlebars. Rest your elbow against the wall, TruTrainer advises. Pedal, balancing carefully, until you feel confident enough to bring your elbow in.
Tips and Warnings
- Use the trainer on a flat, level surface. Watch TV, read or put on a cycling DVD to keep motivated. Place mats under the rollers or trainer to protect the floor. If you know how to cut and bend tubing, you can make your own bicycle stand based on plans from "Popular Science." Bolt struts to a plywood platform, along with casters to act as a drag wheel and stabilizers.
- Do not use rollers if you weigh more than 250 pounds. Do not exceed 50 mph, according toTruTrainer. Double-check that your bike is securely locked into the trainer before riding.
Things You'll Need
- Yardstick
- Carpet
- Mats
- Indoor cycling DVD
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