Technique For Using A Bicycle Wind Trainer

Indoor cycling trainers are often an effective option for the continuation of your training during the off-season. Wind trainers are one device that allows you to train indoors with your usual bicycle with little additional modification. Trainers actually provide support for your bike while you are using it; they are not to be confused with bike rollers, which require you to balance your bike on three large metal rolling surfaces.

Wind Trainer Layout

An indoor bicycle trainer supports and balances your bike while providing resistance to your back wheel. The front wheel either sits on the floor or in a slotted stand that keeps your bike level. The rear wheel presses against a flywheel and is typically either clamped into place at the hub or uses an axle skewer to hold it in position. The experience is similar to riding a stationary bicycle, with the advantage of having all of your usual bike components, such as the saddle and pedals.

Wind Trainer Resistance

Wind trainers use air resistance to simulate the rolling resistance of your rear tire over the ground. The wind trainer's axle has the flywheel on one side, and a fan on the other. Your rear tire presses against the roller. As you pedal, the tire spins the flywheel and the fan, causing the blades to catch air and create resistance. The faster you pedal, the more resistance the blades create.

Increasing the Resistance on Wind Trainers

The relatively small size of the blades on wind trainers limits the amount of resistance they can create. Shifting your bike to a higher gear will increase resistance beyond that of the trainer. However, this does not directly mimic the conditions found when riding outside. Riding on a road, you experience changing air resistance from your own movement as well as climbing and descending hills. This all must be simulated through shifting gears while using a wind trainer.

Wind Trainer Workouts

It is possible to simply select a gear with a moderate amount of resistance and pedal for 30 minutes to an hour. However, it would be more effective and interesting to vary your speed and the trainer's resistance to simulate an actual bike ride. Using a timer, you can set work:recovery intervals in which you pedal hard in a high gear for three or more minutes, and then pedal more easily in a lower gear to recover for the same amount of time, and repeat for the desired workout duration.