Cycling is the second most popular cardiovascular training mode there is, after running. Cycling causes far less damage to the fragile joints of the human body than running does. Cycling outdoors in poor weather, however, is less than ideal. Under the best conditions it is uncomfortable; at the worst it is dangerous. Riding in the limited visibility and poor traction of rain or snow can easily lead to accidents. Fortunately, it is relatively simple to build a stationary trainer for use indoors during foul weather.
Step 1
Find an older, used 10-speed bicycle at a yard sale or thrift shop. Avoid newer carbon fiber racing models. You can usually find a steel frame bicycle for less than $20.
Step 2
Remove the front fork assembly that connects the front tire to the frame of the bike. Discard this portion of the bike. Attach a 30- to 32-inch long piece of 1-inch electrical conduit tubing. Slide one end of the conduit up into the front fork support tubing. Use a copper wire-feed welder to tack-weld the conduit to the front steering head of the bicycle frame. This immobilizes the handlebars. Apply the tack welds by simply touching the charged end of the wire-feed welder to the combined surfaces of front fork support tubing and the conduit where they meet on the bottom edge of the support tubing.
Step 3
Bend the ends of a 30-inch-long piece of ¾-inch diameter electrical conduit tubing into a broad U shape. Use a tubing bender to form 6-inch-radius, 90-degree round turns in each end of the conduit. The short end of these "corners" will provide the legs of the front end of the stationary trainer.
Step 4
Repeat the process from Step 3 to form a rear leg assembly for the stationary bicycle. Use a 72-inch-long piece of ¾-inch-diameter conduit. Make your bends no more than 9 inches apart in the center of the conduit, to ensure that the legs of the rear leg assembly will reach the floor from the base of the bicycle seat junction, while suspending the rear wheel completely off the floor.
Step 5
Attach the rear leg assembly to the bike frame with a ½-inch bolt, 3 inches long. Drill a hole through both the rear leg assembly and the seat tube, just above the junction with the rear wheel frame. Place the bolt through both holes to connect the leg assembly to the frame. Use a ½-inch lock washer and bolt to secure the rear leg assembly to the frame of the bicycle at this junction. Tack weld the junction together for added stability and long-term durability. Use the same method for tack-welding described above.
Step 6
Drill a ½-inch hole through the center of the front leg assembly. Lift the front of the bike frame by the upright conduit until the bike frame is level. Mark the spot where the drilled hole in the front leg assembly corresponds to the upright. Drill a ½-inch hole in the upright conduit at the marked location.
Step 7
Attach the upright conduit to the front leg assembly with a ½-inch bolt that is 2 ½ inches long. Place the bolt through the two holes to connect them. Secure the two pieces together on the bolt with a nut and lock washer combination, then tack weld the entire junction.
Tips and Warnings
- Vary the intensity of your cardio workout by adjusting the gears of the ten-speed gearing on the bike. Locate the completed trainer in a carpeted area. Use a heavy rubber pad if your home gym has a hardwood, tile or cement floor. This will reduce damage to the floor.
- Always consult your physician before starting any new workout and exercise program. Welding is a skilled trade and a hazardous activity that requires meticulous attention to detail regarding safety procedures. Consult a professional, trained welder for instruction if you are not an experienced welder.
Things You'll Need
- Older model 10-speed bicycle
- 2 pieces 1-inch diameter electrical conduit metal tubing, 30 to 32 inches long
- Copper wire-feed welder
- ¾-inch diameter electrical conduit metal tubing, 30 inches long
- Conduit bending tool
- ¾-inch diameter electrical conduit metal tubing, 72 inches long
- Drill
- 2 bolts, 3 inches long and 1/2 inch in diameter (with lock washers and nuts)
- Wrenches
References
- "The Interval Training Workout: Build Muscle and Burn Fat with Anaerobic Exercise;" Joseph T. Nittle, MD, et al; 2001
- Sport Exercise Tips: Exercise Bicycle Stand
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