How to Train on a Bike Trainer

Whether you are getting ready for a bike race or trying to get in shape, a bike trainer is a useful piece of equipment. This indoor workout aid allows you to concentrate on training for different terrains when it is too hot or too icy to cycle outdoors. An indoor bike trainer also allows you to safely listen to music while you cycle without the danger of impaired hearing on a roadway or cycle path. You can train on your bike trainer alone or in a group setting.

Things You'll Need

  • Bike trainer
  • Personal music player
  • Water bottle
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Instructions

    • 1

      Adjust your bike trainer seat to ensure it is the correct height for you. Adjust the handlebars if necessary.

    • 2

      Begin warming up by cycling with little-to-no resistance. Increase your speed gradually but do not go so fast that you bump up and down on your saddle. Warm up for approximately five minutes before beginning your workout.

    • 3

      Increase your resistance gradually until you feel like you are climbing a moderate hill. Cycle at this rate for a few minutes, then switch back to a "flat road" resistance for a short break. Increase the resistance more until you feel like you are climbing a steep hill. Stay at this pace for as long as you can before letting off the resistance.

    • 4

      Alternate between different speeds and levels of resistance throughout your training session. Practice standing up and sitting down while cycling.

    • 5

      End your workout with a five-minute stretching session. Concentrate on your calves, quadriceps, gluteal muscles and hamstrings because these are the ones you used during your training session.