Using Trainers to Stay Fit

Article by the cycling staff @ Sunshine Bike Shop

Riding a trainer has to be one of the most effective – and also most boring – leg workouts for a cyclist (other than riding out-of-doors). It employs the exact same leg muscles that are used in cycling. Furthermore, since the cyclist doesn't’t coast during the workout, the trainer actually offers a more strenuous workout to the leg than basic riding typically does. (One hour of indoor riding is equal to about one-and-a-half hours of outdoor riding.) Therefore you can actually shorten your indoor workout and still reap stronger legs.

And there are ways to combat the boredom. Cycle during your favorite TV show, or sweat your way through a Carmichael Training Systems DVD, or add a book holder to your handlebars and catch up on some of that reading.

Virtually any bicycle will work in a trainer. Using a bike in a trainer will increase the wear on the rear tire, so cyclists often opt to use an inexpensive tire just for training.
This is especially true if it is a mountain bike. The knobby tire should definitely be replaced with a slick training tire to limit the noise and wear on both the trainer and the user.

There are many different models of trainers on the market. We have attempted selling several of these models and have settled on those which seem to offer our customers the best value and least amount of warranty work for the amount of money invested.

Trainers use different means to create resistance. Here are the three main types:

Wind
A small fan on the trainer “brakes” against the wind and creates resistance as you pedal. As you the rider pedals faster it increases the amount of wind that is moved and, consequently increases the level of the workout.

These trainers, although the least expensive, are the noisiest. So if you workout in an empty garage where the noise doesn't’t matter, this might be your ticket. But if watching TV or listening to a spouse is also important, you might upgrade.

CycleOps

Magnetic
These trainers are probably are most popular trainer. They are significantly quieter than wind trainers. Essentially, they use a series of magnets to control their resistance level. Some of the entry-level models provide a manual resistance selector to allow the rider to adjust their workout as they ride while the more advanced models automatically adjust the level to correspond with the riders speed. This allows the rider to concentrate on other things such as pedaling and shifting technique.

CycleOps

	Fluid These trainers use a silicone based hydraulic fluid to create the resistance. As the rider speeds up, the additional friction heats the fluid and changes its viscosity and the resistance it provides. These trainers offer the quietest, smoothest, and most realistic training.
CycleOps

Rollers

An article on indoor training would not be complete without at least a mention of rollers. Rollers offer the most realistic road workout, they provide a narrow “road” for the cyclist to work out on, and rollers emphasize upper-body skill in addition to leg strength. There is a little learning curve before one can feel truly comfortable on them, but the added benefits of superior bike-handling greatly outweigh the negatives. However, for the casual cyclist looking to multitask their workout with reading and TV-watching, this system will likely prove frustrating.

As with all things cycling, it comes down to being fit and staying happy. Feel free to stop by and try out our models, or talk to our sales staff.

Roller Trainer

What we offer at Sunshine Bike Shop:

Cycleops - I have been very impressed with this company. They have been at the cutting edge of cycling development, inventing the PowerTap wattage meter and the first progressive resistance magneto trainer. All of their trainers come with a workout DVD, and are covered with a lifetime guarantee.

kinetic-trainer Additionally we can obtain several other highly respected brands such as Tacx and Kinetic (click on links to learn more). These trainers are going to involve more of an investment, but for the serious cyclist they can provide many years of quality high-effort training.

	Giant Indoor Trainer Giant bicycles offer quality with everything they make, and their trainers are no exception .
GIANT Indoor Trainer

Accessories

	When you train, you sweat. Sweat – to the cyclist -- is essential. Being composed primarily of water and salt; it is corrosive. The key is to keep it from damaging important things like the bike . . . or your spouse's new hardwood floor! So in addition to wiping down the bike after each workout, here are some accessories to make the ride safer and more enjoyable. I suggest a floor mat under your bicycle to capture the droplets of saltwater (sweat).
	Another great option is a stand to hold your reading materials - it helps pass the time and make the workout go faster.
	There are several very good training DVDs on the market. These really help you focus your training and the time in your workout will practically fly by.
	Tired of guessing about the power you put out. When you train with PowerTap, you'll know. No other piece of equipment gives you calculated performance measurements like the CycleOps PowerTap SL 2.4. The customizable display has unlimited interval capacity and can simultaneously show power, heart rate and cadence—or let you choose which metrics are displayed. There are several versions of the Power Tap and we have them at Sunshine Bike Shop.