When winter blows in, many cyclists choose to move their workouts indoors. Some take stationary biking classes, while others plug into headsets and join the gym populace on exercise bikes. It’s not necessary, however, to join a class or gym to keep your legs in cycling shape. With a few simple steps it’s possible to convert your regular rider into an indoor exercise bike with either rollers or a trainer.
Step 1
Purchase a set of rollers or a trainer. A trainer has a mechanism attached to the bike's rear wheel. With rollers, you place your bike atop the unit, which consists of a frame and three cylinders to adjust to the bike's wheel base. Also select the type of resistance you want: the ability to adjust resistance as you ride or automatic adjustment based on rider weight.
Step 2
Clear a space for your new exercise bike.
Step 3
Set up a box fan to blow on you if the equipment you purchased does not have a fan.
Step 4
Buy or make a sweat guard for your bike so your perspiration does not dribble down and collect on your bike, causing corrosion. The guard is placed over the top tube of your bike frame and the handlebars. You can use a couple of terrycloth hand towels and duct tape to make one, sticking tape to the towels only.
Step 5
Watch the instructional DVD or read the instructions that came with your bike stand or roller set.
Step 6
Put your bike on the unit and use adjusters, blocks of wood or phone books to set the height of the front wheel so it's the same as the rear one.
Step 7
Adjust the length of the unit so it matches your bike.
Step 8
Check your settings by using a plumb bob at the front axle of your bike. It needs to pass within a centimeter of the center of the front roller.
Step 9
Check your equipment’s stability and security before you start your workout. If you're using rollers, check your settings with the plumb bob prior to each ride.
Tips and Warnings
- There are three trainer types available. A fluid trainer is quiet and smooth, and uses hydraulic resistance. Wind trainers are the least expensive but noisiest option. You turn a fan as you pedal with a wind trainer, thereby creating resistance. With a magnetic trainer a series of magnets is utilized to create resistance. If you've chosen rollers, place them in a door frame until you get used to riding on them. That way you can use a hand to help yourself balance. After you get the hang of riding on rollers, move the bike out of the door frame.
Things You'll Need
- Bike stand
- Set of rollers
- Box fan
- Sweat shield
Member Comments