How to Turn a Road Bike into a Stationary Bike

Many cyclists make their road bikes stationary so they can train on them indoors through the off-season.

Taking a road bike off the road and turning it into a stationary bike is beneficial for cyclists of varying ability. While the majority of cyclists want to bring their bikes indoors for some continued training time during inclement weather, others turn their bikes into stationary trainers to warm up on the sidelines before a race. Some cyclists make their bikes stationary so they can remove the road element to better concentrate and train at specific heart rate levels. Whatever the reason, all you need is a place with ample space and a bicycle trainer to make it happen.

Things You'll Need

• Bicycle trainer

Instructions

1. Buy a bicycle trainer that fits your training needs and budget. Cycling companies manufacture several types, including fluid resistance trainers, magnetic trainers and CompuTrainers. Fluid trainers offer curvilinear resistance, which means as you increase your cadence, resistance also increases. They give the most road-like feel. Magnetic trainers offer linear resistance, which means your legs won't be loaded as you ride, so you can more consistently perform at endurance level heart rates. CompuTrainers have computers that give you precise feedback on your cadence and wattage output. They're sometimes used as a means to warm up on the sidelines at road races.

2. Assemble the trainer. Most trainers come in boxes and require minimal assembly. Make sure you follow the instructions explicitly, as any assembly errors could result in damage to your bike or injury if the bike comes off the trainer while in use.

3. Attach your bike to the trainer. Typically, trainers come with a rear-wheel hub skewer that holds the back wheel to the trainer in an elevated position. Another common method of attachment is securing the rear dropouts of the bike to the trainer with clamps.

4. Make sure the bike is completely secure at the attachment point. It shouldn't move at all, especially because the bike will transfer some stress to the attachment point when you ride it. Use a separate back tire for your bike when it's on the trainer; trainers tend to wear tires down rapidly.

Tips & Warnings

• Cycling supply companies sell a wide variety of accessories to make your indoor ride more challenging as well as less boring. Training videos, book racks for your handle bars, blocks to raise the front wheel into climbing mode, mats to protect the floor and sweat stoppers to protect the bike are just a few of the many extras.

• If setting the trainer up inside, ventilate the area with fans. Riding indoors deprives you of the constant breeze generated outside and it's easier to overheat. For that same reason, be sure to stay hydrated during an indoor training session.

• If you live in an upstairs apartment, consider using the trainer during waking hours, since it generates quite a bit of noise.

References

• SportVelo: Stationary Trainers
• Stationary Bike Stand Shop: Stationary Bike Stand

Resources

• Nashbar: Trainers and Rollers
• Cycling Performance Tips