How to Convert a Bicycle to an Exercise Bicycle
There are two traditional accessories that cyclists use to convert their bicycles to stationary bikes. Some use trainers, while others use a more life-like accessory known as rollers. A trainer holds the rear tire and raises it off of the ground, and costs between $150 and $300. Trainers also allow riders to apply resistance, so they can increase and decrease the intensity of a workout. Rollers are more straight forward than trainers and cost about the same price, however, they are more difficult to use because they require balance and bike-handling skills. Rollers are three rolling pins attached to a steel frame that you ride your bike on, without anything holding you upright.
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Instructions
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Trainer riding
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1
Place the trainer on the ground with about 2 or 3 feet of clear space on both sides, and about 6 feet in front of it.
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Flip your bike upside down and rest it on its handlebars and seat.
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3
Remove the rear quick-release skewer that holds the rear wheel in place by unscrewing it by hand until it comes free of the bike, and replace it with the skewer that came with the trainer. There are no tools required for this, just tighten the skewer with your hand until it's snug and your bike wheel feels secure.
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4
Flip your bike back over so it's right side up, and lift the rear tire into the trainer making sure the new skewer is resting on the trainer's wheel mounts. Tighten the mounts by twisting the knob on both sides of the trainer until they feel tight and the rear tire is centered on the roller.
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Straighten your front wheel so the bike is lined up with the trainer and add your desired resistance by turning the adjustment screw on the roller.
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Start pedaling, and if you need more or less resistance, adjust the screw until you are satisfied.
Riding rollers
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Place the rollers 1 to 2 feet away from a wall so you have something to hold on to when you first step on your bike.
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Set your bike on the rollers with the rear wheel between the two rollers and the front wheel on the singular roller while standing next to your bike.
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Step over the cross bar of your bike and make sure the bike wheels are centered on the rollers.
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Brace yourself by holding onto the wall and climb onto the bike as if you are going to start riding.
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Start pedaling with one hand on the handlebars and the other still bracing the wall for balance.
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Let go of the wall once you feel comfortable balancing on your own, and change gears to provide or reduce pedaling resistance.
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Tips & Warnings
Many professional cyclists prefer rollers over trainers because they simulate an actual bike ride more so than a trainer. Rollers, however, aren't recommended for beginner cyclists because they take a lot of riding practice to grasp the concept. It's common that a cyclist starting out on rollers will have to work on technique for a while before actually being able to exercise on rollers. It's up to the user as to which style suits them best, but both are good options for bringing your bike indoors to get a workout.
References
Resources
- Photo Credit Bicycle image by Dazz from Fotolia.com
