Cycling is one of the most effective cardio workouts available to athletes and fitness aficionados. Unlike running and jogging, cycling minimizes damage to the knees and spine caused by repetitive trauma stress while providing the benefit of exercising the large muscles of the legs in a steady state. This can improve lower body strength as well as VO2 Max and the circulatory system.
Unfortunately, cycling outdoors can be difficult and even dangerous in inclement weather. At the same time, indoor stationary bikes that provide the same benefit are expensive. The solution is to build your own stationary bicycle.
Step 1
Find a used 10-speed bicycle. Check yard sales and thrift stores for an inexpensive used bike, often for less than $20. Avoid the latest carbon fiber racing model bikes that cost in excess of $2,000. Look for an older steel frame model.
Step 2
Remove the front wheel and front fork assembly from your bicycle. Replace the front fork assembly with a 31-inch long piece of 1-inch diameter electrical conduit metal tubing. Attach the metal tubing by running it up into the front fork support tubing. Bolt it to the front steering head of the bike to immobilize the steering mechanism of the handlebars.
Step 3
Form the front legs from a 29-inch-long piece of ¾-inch diameter electrical conduit metal tubing. Use a conduit tubing bender to form a 6-inch radius, 90-degree corner in each end of the tubing.
Step 4
Form the rear legs by repeating the process with the conduit tubing bender on a piece of ¾-inch diameter metal tubing that is 72 inches long. Ensure that the leg portion of the rear leg assembly is long enough to reach from the floor to the base of the seat support tube.
Step 5
Bolt the rear leg assembly to the frame of the bike at the junction just below the seat support tube. Drill a 5/16-inch diameter hole through the seat support tube and the rear leg assembly. Connect the pieces together with a 3-inch bolt that is 5/16-inches in diameter. Use a nut and lock washer to secure the bolt in place.
Step 6
Drill a hole through the center of the front leg assembly. Adjust the bike frame until it is level and drill a hole through the front support leg metal tubing to match the hole drilled in the front leg assembly. Secure the two pieces together with a 5/16-inch bolt that is 3 inches long. Use a nut and lock washer to secure this junction as well.
Step 7
Place the completed stationary bicycle unit on a pad on hardwood floor or on a large carpet remnant to ensure stability and reduce damage to floors from the electrical conduit metal tubing.
Tips and Warnings
- Use the gears of the 10-speed bicycle to adjust the resistance to your pedaling efforts. This will vary the intensity of the workout, much like the gears on a commercially produced exercise bike.
- Always consult your physician before engaging in any new fitness training program.
Things You'll Need
- Old 10-speed bicycle, with steel frame
- 1-inch diameter electrical conduit metal tubing, 31 inches long
- ¾-inch diameter electrical conduit metal tubing, 29 inches long
- Conduit tubing bender
- ¾-inch diameter electrical conduit metal tubing, 72 inches long
- Drill
- 5/16-inch bolts, 3 inches long, with lock washers and nuts, 2 each
- Wrenches
References
- "The Interval Training Workout: Build Muscle and Burn Fat with Anaerobic Exercise;" Joseph T. Nittle, MD, et al; 2001
- "Exercise Bike Workouts;" Charles T. Kuntzleman; 1985
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