Exercise bikes can differ from outdoor bicycles in your body position and the information that the bike provides. However, you can convert any bicycle to a stationary bike and obtain the same data provided by an exercise bike with a few accessories. Although converting your bike to a stationary bike can cost as much as buying a new exercise bike, your homemade stationary bike is easier to transport, and you can always take the bicycle off its stand and ride outside.
Step 1
Go to a bike shop and buy a “trainer”--a bike stand that lifts your rear wheel off the ground so that you can pedal safely indoors. Trainers can cost anywhere from $150 to more than $1,500, depending on quality and features. If you are not a competitive cyclist, low-end models will fit your needs.
Step 2
Mount your bike on the trainer by inserting the bolts that attach the rear wheel to the frame into the braces on the trainer. Make sure that all bolts are tightly fastened and that the bike doesn’t wobble.
Step 3
Tighten the resistance roller at the back of the trainer against the rear wheel. The roller should be tight enough to depress the tire slightly, even when it is fully inflated. Now you can adjust pedaling difficulty without dismounting the bike by changing gears. Some trainers even have handlebar-mounted remote controls that adjust the resistance on the roller.
Step 4
The trainer elevates the back wheel, so put a stand or block under the front wheel to make the bike level. Bike shops sell plastic wheel stands, or you can use a phone book to lift the wheel a few inches off the ground.
Step 5
Install a bike computer if you want your bike to measure speed, distance and time. Because the sensor must be installed on the back wheel, the wireless signal or cord may not reach your handlebars. If this is the case, mount the monitor on the top tube--the section that goes from the seat post to the handlebar stem.
Step 6
Buy a wireless heart rate monitor if you want to measure calories burned during your workout. You can wear the chest strap while you’re working out and mount the watch on your handlebars. Some bike computers even measure heart rate. A heart rate monitor provides a more accurate calorie count than an exercise bike with heart-rate sensors on the handles.
Tips and Warnings
- Since pedaling resistance is dependent on the pressure that the roller puts on the wheel, pump up your tires to the maximum pressure (PSI) printed on the sidewall of the tire before each workout. Trainers are hard on tires, so use thick, flat-resistant tires.
- Check with your doctor before beginning any exercise program. Stay hydrated. Experts recommend that before, during and after your workout you should drink 1 oz. of water for every minute you ride. Ride your stationary bike in a well-ventilated room with a fan.
Things You'll Need
- Bicycle
- Trainer
- Bike computer (optional)
- Heart rate monitor (optional)
- Bike pump with pressure gauge
References
- "Spinning® Instructor Manual"; Mad Dogg Athletics; 2008
- Kinetic by Kurt: Bike Compatability
- Cycling-Review: A Bicycle Trainer--Critical to Cycling Fitness!
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