For competitive cyclists, inclement weather can prohibit safe practice of cycling conditioning programs. The remedy to this is to use a stationary bicycle trainer indoors, out of the weather. If you don't belong to a gym, you can construct your own bicycle trainer at home for low cost.
Step 1
Choose an older model 10-speed bike with steel-frame construction in order to ensure adequate strength and rigidity.
Step 2
Use your adjustable wrench to remove the front tire and the front fork assembly that holds the tire. This will leave an open tube end just below the handle bars and steering mechanism of the bicycle.
Step 3
Insert a piece of 1-inch diameter tubular steel conduit pipe into this open end of tube. It should slide all the way to the top, leaving at least 30 inches of conduit exposed below the end of the tube.
Step 4
Use your drill with a 1/2-inch diameter drill bit and drill a hole completely through the frame tube of the bicycle and the steel conduit inside, from front to back.
Step 5
Insert a 1/2-inch diameter bolt through the hole. Ensure that there is enough of the bolt tip protruding to allow for the placement of a nut and a lock washer. Attach the nut and lock washer and tighten them, locking the conduit in place.
Step 6
Form the front legs of the bicycle trainer by bending a 20-inch piece of 1-inch diameter steel conduit. Bend the last six inches of each end into a 90-degree corner using a conduit bender.
Step 7
Use your power drill and a 5/8-inch bit to drill a hole through the center of this front leg unit and through the upright steel conduit that is running from the bottom of the handlebar tube. Use a 5/8-inch diameter bolt with a suitable nut and lock washer to connect these two pieces together. This will form the support for the front of the bicycle trainer as well as immobilizing the handlebars and steering mechanism of the original bicycle.
Step 8
Flatten the last six inches on both ends of six different pieces of 1-inch diameter steel conduit. Use conduit that is 18 to 24 inches long and flatten the last six inches on each end. Place the ends of the conduit on a hard surface and beat them flat with a heavy hammer. Drill a hole through each flattened section of conduit with your 5/8-inch drill bit.
Step 9
Connect the ends of three pieces of this conduit together with 5/8-inch diameter bolts with nuts and lock washers, to form a triangle shape. Repeat this process with the next three pieces of conduit as well.
Step 10
Remove the bolt from one corner of each triangle and attach the corner of the triangle to the bolts that mount the rear wheel to the bicycle frame. Use nuts and lock washers to tighten the triangle support frame to the bicycle frame as tight as possible. Set the frame back on the ground and ensure that the rear wheel will spin freely of the ground. Set your bicycle trainer upright.
Tips and Warnings
- Use the gears from the original bicycle to vary the intensity of your workout. Different gears will provide different levels of resistance. If your rear wheel will not turn freely of the ground in step 10, remove the triangles of conduit and rebuild them of longer pieces.
- Consult your personal physician prior to beginning any new exercise regimen.
Things You'll Need
- Used 10-speed bicycle
- Adjustable wrench
- Power drill with various-sized bits
- 1-inch tubular steel conduit
- Conduit bender
- Various sized nuts, bolts and lock washers
- Hammer
References
- "Ride Fast: Get Up To Speed on Your Bike in 10 Weeks or Less;" Eric Harr; 2006
- "Smart Cycling: Successful Training and Racing For Riders of All Levels;" Arnie Baker; 1997
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