Things You'll Need:
- Bike
- Bike trainer
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Step 1
Decide which type of trainer will work best for you. There are three basic types of trainers.
A basic stationary trainer does not require power. These have a stand that you fit your wheel into, and a flywheel with a weight that enables you to increase or decrease resistance. These can be the least expensive type of trainer.
Rollers require you to balance the bike while riding, just as if you were riding outdoors. These trainers have a more natural, realistic feel, but will require a higher skill level than a stationary trainer.
Computer trainers are similar to the basic stationary trainer, but are equipped with electronics that interface with your computer. They also come with interactive 3D software. You can watch your TV or monitor to see a trail and get information such as the amount of resistance, pedal stroke analysis and coaching tips. These trainers are for more serious riders and can be very costly. -
Step 2
Purchase a trainer. You can find this equipment at cycle shops or online. You may check the classifieds for used equipment to save some money.
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Step 3
Set up your equipment. Find a place in your home where the bike will not be in the way and can stay set up. You should have adequate ventilation and a level surface. Depending on the type of trainer you have purchased, setup will vary. Refer to manufacturer's instructions.
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Step 4
Warm up. Climb on your bike and warm up with a slow pace for about 15 minutes.
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Step 5
Ride. You may try an interval workout where you vary your speed from very fast for 30 seconds and slightly slower for the next 30 seconds. Repeat the intervals, adding 30 seconds to the fast speed each time until you can ride for three minutes at that speed.
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Step 6
Cool down. Slow your pace to cool down for 10 to 15 minutes.
