Changing a road or mountain bicycle into a stationary bike requires an indoor trainer attachment. These attachments secure the bicycle's rear wheel to a roller, providing resistance, and keep the rider upright without having to worry about balance. There are three major types of trainers on the market with the main difference being how the resistance is provided to the roller--magnetic, wind or fluid. Wind trainers are the least expensive, but they offer no adjustable resistance. Magnetic and fluid trainers provide adjustable resistance, but they are more expensive.
Step 1
Spread a beach towel on the floor in an open area. The towel is used to protect the carpet or flooring from any grease that may come off the bicycle chain or frame.
Step 2
Open the legs on the indoor trainer, and set it on the back edge of the towel.
Step 3
Place the bicycle's rear wheel on the roller, aligning the wheel hubs with the slots on the trainer's wheel lock.
Step 4
Tighten the wheel lock against the hubs, securing the bicycle to the trainer. Make sure the bicycle is positioned level in the lock.
Step 5
Raise the roller, making sure it is tightly pressed against the bicycle's rear wheel. It should compress the tire by approximately 1/4-inch.
Step 6
Grab the bicycle's seat with one hand and the handlebar with the other. Gently rock the bicycle side to side to make certain it is secure and will not slip out of the trainer.
Step 7
Place the wheel block under the front wheel to slightly elevate the front end of the bicycle, making it level from front to back, and also preventing the front wheel from turning.
Tips and Warnings
- Since you will not be generating any wind to cool you down, place a fan in front of the bicycle. It is easy to overheat when riding indoors.
- If not set up properly, a bicycle can come detached from the trainer in the middle of a vigorous ride. Always start riding at an easy cadence and gradually increase your pace. Dismount the bicycle to recheck that the bike is still secure in trainer and then continue riding. Avoid riding out of the saddle because you are putting more lateral force on the bike at the bottom of each pedal stroke and can risk pushing the rear wheel out of the trainer.
Things You'll Need
- Beach towel
- Indoor trainer
- Bicycle
- Wheel block
References
- "Cycling Fast"; Robert Panzera; 2010
- "The Outdoor Athlete"; Steve Ilg; 1989
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