Whether you are an avid cyclist or just looking to boost your overall fitness level, stationary bicycle training is an effective way to pursue your goals. It improves cardiovascular health, works major muscle groups and can prepare you for any road ride you may be planning. It's also a popular option with cyclists to keep up their training in the off-season. Before you begin any stationary bike training program, discuss your plansbwith your doctor.
Types
Most stationary bikes have pedals but no wheels. The two main types are upright and recumbent. Upright bikes have a traditional saddle seat with the pedals underneath the rider, while recumbent bikes have a seat and backrest with the pedals forward of the rider. You can use either or both for your training regimen.
Intensity and Frequency
No matter what your fitness level, begin each training session with a five-minute light-pedaling warm-up. The main portion of your workout should be 15 to 45 minutes of pedaling that keeps your pulse in your target heart rate. If you aren't sure what your target heart rate is, the American Heart Association suggests using a "conversational pace" as an option -- if you can still hold a conversation while you're doing your activity, you're working at about the right level. End each training session with a five-minute light-pedaling cool-down.
Beginners can start with stationary bicycle training two times per week, while more advanced participants can train three to four times per week, depending on individual fitness levels.
Progression
When you become comfortable with a stationary bike routine, you can increase your main workout time in five-minute increments to keep challenging yourself. If you get to 45 minutes of pedaling in your target heart rate and still need more of a challenge, try a high-intensity workout. After your warm-up, increase the resistance level on the stationary bike and pedal hard for about 25 seconds, then reduce the resistance and pedal lightly for one minute to recover. Alternate in this fashion between high and low resistance for 10 to 30 minutes, but do not exceed 40 minutes. Always consult your doctor before you begin high-intensity stationary bike training.
Pros
Training on a stationary bike affords you complete control over the length and intensity of your workout. Without the distractions of traffic and road conditions, you can place more mental focus on what you're doing and how your body is responding. For cyclists, stationary bike training keeps you going in the winter months and lets you avoid riding in the dark or in hazardous situations. Plus, you can use stationary bike training to help reach your cardiovascular goals in other sports, such as basketball or swimming.
Considerations
Riding a stationary bike can get monotonous, and repeating the same or similar training sessions can lead to a loss of interest. If you're training for a specific race or ride, stationary bike training can keep you from experiencing -- and learning to adapt to -- varying environmental and road conditions.
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