Stationary Bicycle Training

Stationary bicycle training can help cyclists improve their performance and allow them to train during inclement weather or on the road. For those who do not compete in cycling but enjoy the activity, stationary bicycle training allows them to cycle while they're traveling or are unable to take their bike out for a ride. There are various stationary bicycle training programs that target different goals, for cycling competitors and casual riders.

  1. Equipment

    • Stationary bicycle training allows cyclist to use their own bikes for training indoors. Cyclists are advised to purchase a fluid stationary trainer. These models clamp on the rear dropouts of the bike and leaves the front on. This setup puts less stress on the frame than the stationary models that clamp on the front fork and bottom bracket of the bike.

    Intensity

    • Training rides on a stationary bicycle should be long and intense enough to test endurance and skill but not so much that the rider is nauseous at the end. Three stationary bicycle training rides a week is a good amount of training rides. Riders are advised to do a different area of focus per ride, such as hill-climbing power, speed or cruising. Any addition of time or intensity should be done gradually. Easy recuperation rides should be added to the training regime as well.

    Training Plan

    • There are various riding styles that riders can practice on stationary bicycles. These include off-the-saddle hill climbing (high resistance, low rpm, standing on pedals); sprints (low resistance, intense pedaling); and cruising (moderate resistance, slower rpm).

      A typical training session should include an easy warm-up lasting 12 to 15 minutes; four or five sets of one- to two-minute sustained pedaling with a two- to three-minute recovery period; and a cool-down period lasting 10 to 15 minutes. Workouts, no matter the target program, should last between 20 to 90 minutes.

    Pros to Stationary Bicycle Training

    • Stationary bicycle training allows people to get in a suitable cycling workout in 60 minutes without having to find a road or trail to ride on. It also allows the cyclist to focus on the target of the workout, the heart rate and cadence without having to worry about road hazards. Riding stationary bikes for 20 minutes at 55 percent of maximum heart rate also help massage the lactic acid out of muscles and reduce soreness after a day of riding. Lastly, training on a stationary bike allows for biking at night and during bad weather.

    Cons to Stationary Bicycle Training

    • The drawback to stationary bicycle training is monotony and boredom. This can be alleviated by having a structured program that requires the rider to focus on different aspects of the workout throughout the ride. Adding monitors, music, television, fans or a buddy to ride with also can help prevent or reduce boredom and monotony. Riders should also mix up their training rides, or even do them backward, to add variety.