Cycle enthusiasts use different types of bike trainers to continue their workouts even in inclement weather. Trainers are attachments that allow you to use your bike indoors as a stationary bike. Some trainers can simulate various forms of resistance such as wind. Roller trainers help you to develop smooth riding flow and balance. No matter what type of trainer you have, you can develop workouts to improve your cycling.
Step 1
Purchase a trainer that will provide you with the options you need. Attach the bicycle trainer on your bike following the owner's manual directions. Be sure that the trainer is attached securely to prevent injury.
Step 2
Begin your workout on your trainer with a warmup of 15 minutes. Ride your bicycle without any resistance at a comfortable speed.
Step 3
Shift your bicycle into a higher gear or add another form of resistance for interval training. Push hard for two minutes. You should be breathing heavily and your pulse should increase.
Step 4
Change your gear into a lower gear and continue to pedal for three minutes. This is your recovery time. Repeat the interval training for two more rounds.
Step 5
Ride your bicycle for 15 minutes at a fast pace. The speed and effort should be more than your warmup but less than the interval ride. Use your heart or breath rate as a guide to determine your effort. You can increase this time as you develop more strength.
Step 6
Hold your effort for the full 15 minutes. Try not to slow down, rest or become sloppy with your pedaling techniques. Pedal evenly and smoothly.
Step 7
Cool down after your 15-minute ride. Slow down to a comfortable pace for 15 minutes after turning off any forms of resistance.
Things You'll Need
- Bicycle trainer
- Stop watch
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