Bicycling is an excellent cardiovascular fitness exercise. While most bicyclists would like to ride outside year round, changing weather does not always allow for it. Dedicated exercise bikes are expensive to buy and gym memberships are not worth it just for the cycling. Fortunately, you can turn your normal outdoor bicycle into an indoor bicycle trainer in one of two ways: a stationary trainer or rollers. Stationary trainers are easier to use, more stable, but more expensive. Rollers are harder to use and force you to balance, providing a more realistic riding experience.
Stationary Trainer
Step 1
Find a flat open area where you can set up your bicycle trainer.
Step 2
Lay a mat or protective sheet on the floor where you will set your bicycle trainer in order to avoid scuffing or scratching the floor surface.
Step 3
Place your outdoor bicycle's rear wheel into the bicycle trainer and secure the trainer's clamps. Most clamps tighten directly onto the rear wheel's axle nut.
Step 4
Place your front wheel in the holder that comes with your bike trainer. The holder keeps your front wheel straight while you ride and helps you balance.
Rollers
Step 1
Find an open area to set up your rollers where there is also a railing, bench or sturdy object to hold on to.
Step 2
Lay down a protective mat in order to avoid damaging the floor surface.
Step 3
Lay the rollers down and place your bike on them. Your rear wheel goes in between the two rollers at the rear and your front wheel rests on the single roller at the front.
Step 4
Get on your bike and put your feet on the pedals, holding on to a nearby railing or bench for support.
Step 5
Begin riding, increasing speed until you can maintain your balance without holding on to anything.
Tips and Warnings
- Properly inflate your tires to provide for the best riding experience.
- Do not use clip-in pedals on your bike if you use rollers. If you slip off the rollers and fall, you will get injured.
Things You'll Need
- Stationary trainer
- Rollers
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