How To Convert A Bike Into A Stationary Bike

A bike ride on a warm spring day might sound like a perfect workout, but the specter of rain, snow, or heat wave can dampen anyone's enthusiasm. If you crave a good ride in the comfort of your own home, buying a dedicated stationary bike isn't your only option. Consider moving your trusty road bike indoors with the addition of an indoor bicycle trainer.
Not only is indoor cycling more convenient in inclement weather than road biking, but it is safer and provides a consistent and predictable workout with no hills for coasting.

Step 1

Select the best equipment for your needs. A rear-wheel trainer clamps to your bicycle and holds the back wheel firmly in place atop rollers. Reliable rear-wheel trainers can be purchased for under $200, with the cost largely dependent on the type of resistance used. Wind-resistance trainers are typically the least expensive but also the noisiest. Magnetic and fluid trainers are two other options, with high-end models usually including computer resistance controls.

Step 2

Remove the rear wheel from your road bike and replace it with a smooth tire to reduce wear. Prepare your exercise area with a mat to protect against perspiration.

Step 3

Mount your bike by inserting the rear tire into the trainer's receiving cup. Turn the tightening mechanism until the skewers on the wheel are firmly secured against the receivers on the trainer. Engage the trainer's locking mechanism.

Step 4

Raise the front wheel until your bike is level. A trainer rising ring that cups beneath the tire is specifically designed for this purpose, but a telephone book will also do the trick. Add extra height to the front of your bike you want to simulate hill-climbing.

Step 5

Attach the included resistance control to your handlebars. Set the desired resistance on your trainer, preferably to the maximum level, then use the gearshifts on your bicycle to further refine your workout.

Tips and Warnings

Bicycle trainers store easily. When you're ready to resume outdoor biking, you can have your bike back on the road in under five minutes. One drawback to indoor riding is the decided lack of ambiance. On the bright side, riding inside provides ample opportunity to multitask. Set up your biking area with a TV or reading rack. Watch a movie as you pedal or use a cycling workout on DVD. Consider adding a heart rate monitor or a bike computer to track your fitness progress. You can even purchase game systems that allow you to simulate biking on the open road.
Fluid trainers may leak with heavy use. Check your rear tire periodically for wear from the resistance mechanism. Never begin a workout regimen without first consulting your doctor.