How to Set Up a Bike Trainer

Be ready for the road next spring by using an indoor trainer over the winter.

Serious cyclists have long turned to bike trainers to keep their legs (and seats) in shape during the cold and wet months of the year. A trainer is the cycling equivalent of a treadmill. The rider gets exercise and "seat time" without going anywhere. Many people set up a television or read to prevent boredom from setting in while facing a blank wall. Proper setup of the trainer will give you the most from your efforts, helping you to be ready for the road when fair weather returns.

Things You'll Need

• Hex wrench (optional)
• Riser block (optional)

Instructions

1. Remove the skewer from the rear wheel and insert the skewer supplied with the trainer. Unclamp the quick-release, unscrew the free end of the skewer and pull it out of the hub. Don't lose the springs. Insert the trainer's skewer and tighten in place. Store the bicycle's skewer in a safe place.

2. Position the bicycle in the trainer frame with the front wheel facing away from the flywheel.

3. Close the wheel mount on the trainer until it is slightly wider than the skewer. Raise the bicycle frame and place one side of the skewer in the wheel mount. Tighten the opposite wheel mount until the bicycle is secure. Note that the cup on the left-side wheel mount may have indentations to allow placement of the quick-release clamp.

4. Adjust the wheel mounts side-to-side to place the wheel at the center of the flywheel.

5. Raise the flywheel until it contacts the rear tire. Continue raising the flywheel until it indents the rear tire by approximately 3mm (1/8 inch). The flywheel adjustment may use a plastic knob or require a hex (allen) wench.

6. Place the front wheel in a wheel block to steady the bike and make it level.

Tips & Warnings

• A rim-drive trainer (usually more expensive) has two wheels that press against the wheel rim from the sides instead of against the bottom of the tire.

• If you do not have quick-release hubs, you may have to replace the rear wheel.

• Tire-drive trainers are very noisy when used with knobby mountain-bike tires.

References

• Minoura USA: Trainer Setup Instructions
• Blackburn Designs: Trainer Setup Instructions