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Riding a bicycle provides a tremendous exercise experience and is the first choice for many. However, there are times when the weather is not cooperating or getting out to exercise is not possible. However, stationary bikes can be expensive. Converting your regular bicycle to a stationary bike may be just the solution you need. Also, a bicycle trainer is an ideal way to train for added endurance and leg speed. Trainers vary in price according to their features. Choose from a basic trainer that holds your bike and offers resistance, to trainers including software packages to track heart rate, speed and distance. Trainers are not intended to teach children to ride bicycles. They are for exercise training purposes only. Other restrictions would be related to the bicycle, such as weight limits, not the trainer. If you wish to ride the bike outdoors, the trainer can be unclamped from the bicycle's back tire and you are ready for outdoor riding. If you switched the original tires for training tires, the original tires can be replaced for use outdoors.
Choose a suitable location in your home to place the indoor bicycle. The location should be free from clutter so there is enough room to exercise.
Place the floor mat at the precise location you will be placing the bicycle and trainer stand.
Set the trainer stand in the middle of the mat and open the clamps on the trainer.
Place the bicycle into the trainer stand and fasten the clamps around the back bicycle tire securely. It may be helpful to have someone help hold the bike, if necesssary. Double check to make sure it is securely fastened. Trainers work with most road bicycles; mountain bikes will need a back tire change to a slick tire. No other adjustments need to be made to your bicycle, since your resistance comes from the trainer.
Adjust the resistance on the rear wheel. Different notches provide a range of resistance to the tire from light to heavy. If you are new to bicycling, a light resistance setting may be appropriate to start. Additional resistance settings allow you to vary your workout routine. More resistance will provide a more challenging workout.
Adjust the bicycle seat to a comfortable riding position if needed. This should not vary from how you usually set the seat.
- After each use of your bicycle, wipe down the seat and handles with a soft cloth and a disinfecting spray. Spray the cloth directly, then wipe down the bike.
- Bike trainers can be found at sporting goods stores, online or local bike shops.