Cycling workouts are an effective and popular method of cardio training without the repetitive trauma injury risks of running and sprinting. Cycling still allows the benefits of moving large muscle groups in a steady movement pattern, leading to an increase in VO2 Max and improving respiratory and lower body muscular endurance. Cycling outdoors in poor weather can be dangerous though, leading to the popularity of indoor cycling on stationary bicycles. Making your own stationary bike is an inexpensive solution to the high cost of indoor stationary bikes.
Step 1
Find a used 10-speed bicycle at a thrift store or yard sale. Choose an older, steel-framed bike. You can often buy them for less than $20.
Step 2
Remove the entire front fork assembly and wheel of the bike. Insert a 31-inch piece of 1-inch diameter steel conduit pipe. Run the end of the pipe into the front fork support tube and bolt it to the front steering head to immobilize the steering of the handlebars.
Step 3
Form front legs for the stationary bike out of a 29-inch long piece of ¾-inch diameter steel conduit pipe. Form 6-inch radius, 90-degree corners on each end with a conduit tubing bender.
Step 4
Repeat the process with the tubing bender on a 72-inch-long piece of steel conduit pope that is ¾-inch in diameter. Bend the tube close enough to the center to allow the leg portions of the rear leg assembly to reach the floor, when the assembly is bolted to the seat support tube.
Step 5
Connect the rear leg assembly to the bike frame just below the seat support tube. Use a drill to create a 5/16th-inch hole through the seat support tube and through the rear leg assembly unit. Attach the pieces to one another with a 5/16th-inch bolt, 3 inches long. Lock the bolt in place tightly with a nut and lock washer.
Step 6
Adjust the frame of the bike until it sits level and drill a hole through the front support leg pipe and the front leg assembly. Bolt both pieces together with a 3-inch long 5/16th bolt, lock washer and nut.
Tips and Warnings
- Adjust your resistance level on your stationary bike by using the gears from the original bike to alter the pedaling resistance.
Things You'll Need
- Old 10-speed bicycle, with steel frame
- 1-inch diameter steel conduit pipe, 31 inches long
- ¾-inch diameter steel conduit pipe, 29 inches long
- Conduit tubing bender
- ¾-inch diameter steel conduit pipe, 72 inches long
- Drill
- 5/16-inch bolts, 3 inches long, with lock washers and nuts, 2 each
- 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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