Regular cycling improves your health and fitness, but it can be a daunting prospect for even the keenest cyclists when facing bad weather conditions. Indoor cycling is the obvious answer to this dilemma, but unless you want to smash a vase or two you will need a stationary bike. Buying an exercise bike is one option. However, if you would prefer to use your outside bicycle inside then you must attach it to a bicycle trainer.
- Skill level:
Things you need
- Bicycle trainer
Buy a bicycle trainer in a bicycle store or online for £195 to £325. This equipment attaches to a normal bicycle to turn it into a stationary bike, trainers at the top end of the price range tend to have more stability.
Place the trainer in a space where you would like your exercise bike to be.
Use the carriage bolt to connect the trainer's frame to the resistance unit. Twist the bracket on this unit until tight. Do this with an L-bolt.
Place the bolt-action tube into the trainer's frame and use a hammer to force it through. Attach the quick-release handle onto this tube by screwing it on.
Move the front wheel of the bicycle into the cone on the trainer.
Rotate the resistance unit's knob in a clockwise direction -- this will adjust the position of the back wheel so that it comes into contact with the trainer's roller.
Attach the clips that came with the trainer as instructed in your trailer's instruction manual -- these will secure the bike to the trainer.
Try out the bike by cycling as normal. Rotate the knob located on the resistance unit if you want to change the resistance. Clockwise increases resistance, counter-clockwise has the opposite effect.
Lift up the quick-release handle that you previously installed to the bolt-action tube. Pull the bike's front wheel from the trainer's cone. Your bike is now removed from the trainer and you can use it outside as you normally would.
Place the front wheel of the bike into the trainer's cone and pull down on the same handle that you pulled up in the previous step -- this will secure the bike to the trainer again so that you can exercise in your home.
Repeat the previous two steps whenever you wish to change your outdoor bicycle into a stationary bike or vice versa.
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