The Benefits of an Indoor Road Bike Trainer
A trainer helps you build strength and bike handling in a controlled, controlled environment. However, not all trainers are created to be the same.
There are many options, ranging from simple mats that keep your floor clean to more sophisticated equipment that simulates headwinds, climbing, and sway. Here are six things you should think about when purchasing an indoor road bike.
Safety
Indoor bike trainers are a vital element of cyclists' training. It helps them eliminate the impact of the weather and terrain on their outdoor rides, while allowing them to take advantage of third-party cycling apps such as Zwift, Rouvy and others which offer virtual racing and other training features.
If you're looking for an direct-drive turbo trainer or a wheel-on model, there are a few security steps you can implement to make your experience more enjoyable. If you opt for a model that uses your regular road tire you should have a spare trainer tire in your vehicle. This will stop excessive wear on your road tires.
Another important safety measure is to ensure that your trainer is set up and secured. This may include placing a stable block -- such as books or a coupleunder the front wheel to level it on a floor that is not level. This will prevent your bike from falling backwards, leading to an accident.
It is also recommended to place your fitness equipment away from areas that are frequently used and should not interfere with guests and family members. You'll be sweating often during your workout, which is why it's advisable to keep a towel nearby to wipe away any drips prior to staining surfaces or furniture.
Make sure that your smart trainer is compatible with the application you prefer to use. This allows you to observe and compare performance such as power output and virtual speed. Some trainers will connect to your tablet, smartphone or computer, and transmit information to a mobile app or a website to analyze.
It's also important to keep in mind that riding stationary bikes can't replicate the handling skills of cycling outdoors. Indoor trainers don't have the ability to duplicate the braking, turning, and descending that is the main focus of cycling. By exercising as much as possible, you can develop these skills and also build vital stability muscles that aren't able to be duplicated by trainers.
Efficiency
Trainers assist you in maximising the amount of time you spend riding. They do this by removing the necessity for roadside interruptions such as traffic junctions and stop lights. This makes interval training extremely efficient and lets you maximize every minute spent on your bike.
They also allow you to stay clear of high winds, which can be dangerous and could even cause damage to your bike. A good trainer will simulate the wind's resistance to provide you with an experience that is more realistic and help you build your power.
It is generally recommended to select a direct-drive workout device that makes use of centrifugal force to create resistance. These systems are made up of pressure plates and rollers that spin, which may be a bit louder than fluid trainers. They are more precise and compatible with third-party platforms and applications.
The most advanced trainers are smart, which enables them to communicate wirelessly via a connected device like a smartphone or tablet. They can connect to virtual training platforms such as Zwift, and adjust resistance to simulate terrain. These features cost more than basic trainers but offer a more immersive training experience.
A smart trainer will usually display the power and speed of your workout and can react to changes in resistance instantly. This can be especially helpful during a workout when you're trying to reach specific power targets. Many trainers come with a setting called ERG Mode that will lock your power output at a predetermined level, regardless of cadence, which is great for organized interval training.
Many of the top trainers come with a fan that cools down your body and keeps you from sweating too much. This will also minimize the noise produced by the trainer, and help you remain at ease during your workout. It is recommended to purchase a sweat guard for your bike to shield it from salt and other debris which can accumulate in the course of a long workout. Also, it's an excellent idea to buy a floor mat to prevent your trainer from sliding around on the floor or scratching your floor.
Variety
Utilizing a trainer can allow you to build strength and improve your cycling skills in the security and comfort of your home. There are numerous accessories that aid in making your experience comfortable and fun and also apps that allow you to ride with other cyclists in virtual worlds, or compete against them. Certain bike trainers are more expensive than others, but the basic trainer is available for the lowest price.
Bike trainers come in a variety and designs, but all utilize a flywheel or propeller that spins through the liquid to create resistance. Fluid resistance models are quieter and provide a more authentic ride feel than wheel-on models or magnetic units. They don't allow you to adjust the resistance in small increments.
Magnetic or wheel-on trainers are less expensive but produce a lot of noise when the tire is pushed on the rollers. The tire wears out quickly and the wheel can slide across the rollers. This makes it difficult to simulate a real ride.
Direct drive trainers remove your rear wheel and connect to the cassette with a freehub body (not always included with trainer). These models are more expensive than wheel-on or magnetic ones however they are nearly silent. They are compatible with all road cassettes, but you might need to purchase adapters or an entirely new cassette to ensure compatibility.
Smart bike trainers have a built-in power meter to measure your cadence and power of pedaling and then automatically regulate the resistance in accordance with your speed. They're the most expensive, however they provide a heightened and effective learning experience.
Some smart trainers work with the popular Zwift and other training apps, giving you a fun and social riding experience. These apps are accessible on both mobile and desktop devices. Some are free, but premium memberships include additional features such as more in-depth profiles and live streaming. Smart bike trainers have a more complicated setup and may need calibration prior to use and software periodic updates. They are a great option for serious cyclists who wish to experience a stimulating and engaging indoor riding experience.
Social Media
For a long time, indoor cycling was thought of as an option last resort for cyclists who could not ride outside due to weather or other reasons. With the advent of smart trainers and virtual cycling platforms like Zwift however, indoor bike training setups are now an integral element of many riders who ride all year long.
There are many types of trainers that are available today. They vary from rollers that permit you to pedal without resistance and direct-drive trainers that replace your rear wheel for a more realistic ride feel at a premium price. Some trainers also have features that can enhance your performance. For example the power curve that allows you to target specific training zones, or a built-in cadence tracker.
Smart trainers are a game-changer because they connect to your smartphone or computer using the wireless protocol ANT+ to give you real-time statistics and allow you to control your bike. With the help of apps, you can get more immersive experience practicing on famous routes or even racing against your fellow riders online.
These apps can also help you improve your performance by providing exercises specifically designed for road racing or cycling generally. The app can adjust the resistance of your bike to match the elevation of the virtual route. This can help you simulate climbing and acclimatize yourself to the conditions you'll encounter on a race course.
It's important that you pay attention to the position of your bike and your pedaling stroke when you train indoors. This will allow you to develop good habits which will translate to outdoor riding and help you to perform when you're tired.
A premium trainer with a road feel will give you the best workout. The Wahoo KICKR BIKE for instance, is incredibly smooth and quiet ride and grade simulation technology that can even aid you in maintaining your speed on virtual downhills.