How to Effectively Use a Bike Trainer

A bike trainer converts your normal bicycle into a stationary bike, complete with resistance. Because using a trainer is done indoors, you will be able to ride anytime, regardless of weather conditions. Stationary cycling also allows for the use of a frontal mirror, so you can check your form to perfect your technique. Many cyclists use a trainer as a cool-down period at the end of a long day of riding to help encourage recovery. Bike trainers can be set up anywhere. You may wish to put a piece of carpet or padding under the trainer to protect exposed, hardwood floors.

Instructions

    • 1

      Set the resistance to a level appropriate for the type of cycling you wish to simulate. Add considerable resistance when simulating an uphill climb, less resistance during cooling-off periods.

    • 2

      Use a heart monitor to maintain your target heart rate. You may want to push your heart rate to 90 percent during a hard workout or to 65 percent during a cooling-down phase. Max heart rate is estimated as 220 minus your age in years. So if you are 40 years old, your max heart rate will be 180. The target heart rate is calculated as the max heart rate times the percentage in decimal form. To continue the example, say you wish to achieve a target heart rate of 90 percent, or 0.90 in decimal form. Multiply 0.90 by your max heart rate of 180 to calculate the target heart rate of 162.

      Heart rate gives a good indication of the intensity of the workout, since cycling faster or with greater resistance will typically raise your heart rate.

    • 3

      Prop the front wheel of your bike onto a sturdy, elevated surface to simulate uphill riding, when applicable. The elevation more accurately simulates an uphill ride, which also allows training with proper posture.

    • 4

      Vary your weekly training sessions. Perform one long ride that is ten percent longer than any event for which you are training. If this is an endurance event, use a target maximum heart rate (MHR) of 70 percent, or 85 percent for time trials. Add three days of intensity training at 84 to 90 percent MHR. Dedicate one or two days to interval workouts, where you vary the intensity of the workout through the ride. Use the remaining days for rest or slow recovery rides at 65 to 72 percent MHR. These variations can be evenly spaced, so you do not perform the same variation two days in a row, unless it's a recovery ride. The rides can be done indoors on the trainer or outdoors on the road, as long as you accomplish the same workout.