The Benefits of an Indoor Road Bike Trainer
A trainer can help you develop the power and bike handling in a controlled and safe environment. But not all trainers are to be the same.
There are a myriad of options, ranging from simple mats that keep your floor tidy to more sophisticated equipment that simulates headwinds, climbing and sway. No matter what you choose, here are six things to think about when buying an indoor road bike trainer.
Safety
Indoor bike trainers are a vital part of many cyclists training. It helps them eliminate the effects of the weather and terrain on their outdoor rides, while giving them the opportunity to make use of third-party cycling apps like Zwift, Rouvy and others that offer virtual racing and other training features.
Whether you prefer a direct-drive turbo trainer or a wheel-on model, there are a few safety precautions you can take to make the experience more enjoyable. For instance, if you choose a direct-drive model that requires your regular road tire and cassette, it's a good idea keep a spare trainer-specific tire on hand to avoid excessive wear on your regular tires.
A second important safety measure is to ensure that your trainer is set up and secured properly. This could include putting a stable block -- like a book or two -- under the front wheel to make sure it is level on a floor that isn't level. This will prevent your bike from sliding backwards, leading to a crash.
It's also a good idea to set up your trainer in a space that isn't the most frequented areas of your home and where it won't interfere with family and guests. Make sure you have a spare towel on hand to wipe up any sweat before it stain furniture or surfaces.
Make exercise bicycle that your smart trainer is compatible with the app you prefer to use. This allows you to evaluate and compare your performance, including power output and virtual speed. Some trainers will connect to your computer, smartphone or tablet and transfer data directly to an app or a website.
It's also important to remember that a stationary bike doesn't really replicate the handling skills of cycling outdoors. Most indoor trainers can't replicate the turning, braking and descending that is the main focus of cycling. Being outside whenever possible will help improve these essential abilities while also forming crucial stability muscles that cannot be replicated by trainers only.
Efficiency
Trainers can aid you in maximising your riding time. This is accomplished by removing roadside interruptions, such as stop lights and traffic intersections. This makes structured interval training extremely efficient and allows you to get the most out of every minute you spend on the road.
You can also avoid high winds, which can be dangerous or even derail your bicycle. A good trainer will simulate wind resistance to allow you to get an experience that is more realistic and build up your strength.
Typically, you'll need to select a direct drive trainer that employs a centrifugal pressure mechanism to create resistance. These systems use rollers and pressure plate that spin. They are more loud than fluid trainers. However, they're usually more accurate in terms of power and compatibility with a wide range of third-party training applications and platforms.
Smart trainers are able to communicate wirelessly with connected devices like smartphones or tablets. They are able to connect to virtual training platforms such as Zwift and adjust resistance to simulate terrain. These capabilities are generally more expensive than the basic trainers, however they offer an immersive and enjoyable training experience.
Smart trainers typically have a display which shows your speed and strength and can automatically respond to changes in resistance. This is particularly useful during workouts, especially when you are trying to reach an exact power goal. Many trainers have a feature called ERG Mode that will lock your power output at a predetermined level regardless of cadence this is great for structured interval training.
The best trainers will have a built-in fan that can cool your body and keep you from getting too sweaty. This will also reduce the amount of noise that the trainer produces and ensure that you are comfortable during your workout. It is also recommended to purchase an anti-sweat guard to shield your bike from sand and other debris that may build up during a long exercise session. Investing in a floormat will prevent your trainer from sliding across your carpet or scratching the floor.
Variety
Training with a trainer lets you to build strength and improve your cycling skills in the security and comfort of your own home. There are many accessories that can make your experience more enjoyable and relaxing. You can download apps that allow you to ride alongside other cyclists or play against them in virtual worlds. Certain bike trainers are more expensive than others, however an entry-level trainer is available for a very low cost.
Bike trainers are available in a variety, but they all use an engine or flywheel that spins through liquid to create resistance. Fluid resistance units are less noisy than wheeled-on magnetic units and provide a more realistic riding experience. However, they won't let you adjust the resistance in small increments.
Wheel-on trainers or magnetic 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 could slip on the rollers. This makes it difficult to recreate a real-life ride.
Direct drive trainers eliminate your rear wheel and connect to the cassette using the freehub body (not always included with trainer). These models are more expensive than wheel-on or magnetic models, but they are almost silent. They work well with most road cassettes, but you might need to purchase adapters or a new cassette to ensure compatibility.
Smart bike trainers have an integrated power meter to measure your pedaling power and cadence and automatically control the resistance according to your speed. These are the most expensive, but offer the most immersive and effective training experience.
Some smart trainers can be used with the popular Zwift and other training apps to give 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 like a detailed profile and live stream. Smart bike trainers have an elaborate setup and may require calibration before use, as well as software periodic updates. They are a great choice for serious cyclists who want to enjoy a challenging and enjoyable indoor cycling experience.
Social
In the past, indoor training was seen as a last-resort for cyclists unable to ride outside due to the weather or other issues. Indoor bike training has now become a popular option for a lot of cyclists, thanks to the smart trainers and virtual platforms such as Zwift.
There are a variety of trainers on the market today. They vary from rollers that allow you to pedal almost without resistance and direct-drive trainers which replace your rear wheel to provide an authentic ride experience with a higher price. In addition certain trainers come with additional features that can help increase your performance, such as a power curve for targeting particular training zones or built-in cadence monitoring.
Smart trainers are the future of indoor cycling. They connect to your smartphone or computer via ANT+ wireless protocol and provide real-time stats. With the help of apps you can have a more immersive experience by learning on the most famous routes and even racing against your buddies online.
These apps can also help you improve your performance by providing exercises specifically designed for road cycling or racing in general. The app will alter the resistance of your bike to match the elevation on the virtual route. This will allow you to simulate climbing and acclimatize yourself to the conditions you'll encounter on a race track.
It is crucial to pay attention to the posture of your bike as well as your pedaling stroke when you train indoors. This will help you develop the right habits that translate into the outdoors and make it easier to execute when your body is fatigued during a real-life ride.
A premium trainer with a road feel will give you the most enjoyable workout. The Wahoo KICKR BIKE for example, offers a remarkably smooth and quiet ride quality and grade simulation technology that can assist you in keeping your speed up on virtual downhills.