Indoor workout can be so much fun when you have the right equipment. It’s even more interesting when you know how to use them to achieve set goals and objectives. There are a number of options you could go for like the treadmill, elliptical among others, but the bike roller makes a good choice especially for its flexibility.
Bike rollers or trainers are a kind of bicycle simulator that allows you to ride a bicycle in the comfort of your home without having to move forward. A bike trainer usually consists of three cylinders, rollers, or drums on which the bicycle is ridden. When one is training on these rollers, it feels more realistic than just using a stationed bicycle.
However, with the varying opinions trailing the best type of rollers in terms of efficiency and price, it is advised that you consult a reputable supplier to give you a list of bike rollers that are durable and result oriented.
The following are some recommended guidelines that will aid your training with bike rollers:
Adjust the Trainer to Accommodate Your Bike
The trainer has to be set in a way that accommodates your bicycle. The rear wheel also has to be slipped between the two back rollers. Additionally, the front rollers must be adjusted to enable the front axle to stay a bit behind the rollers. If you need a DIY guide on how to set up your personal bike trainer, you can check out this video.
Use a Safe Place
The best way to learn to ride on a trainer is to place the roller in a doorway or next to a wall. If you are using the doorway, find something on either side to lean on, but be careful so you do not ride beyond the trainer and get entangled in the doorway.
Using a wall allows you to support your shoulder, elbow, or thigh against it without having to worry about the contact point near the door. And when you are on the other side, one of the few challenges you may experience is unclipping quickly to put one foot down.
Mount the bike
Mounting your bicycle is good but knowing how to do so on the trainer is considered very important. You will have to climb the bike from a side that is opposite where you are leaning against. A wall on the right corner of your bicycle will mean that you will hold the handlebar and saddle while standing next to your bike.
Start pedaling only when your shoulder or hand is supported by the wall/doorway. You want your bike to remain straight and not lean towards one side. If the bicycle is straight up, keep it straight on the trainer. Hold the frame gently and avoid steering so much.
Find Your Best Groove
When both hands are on the handlebars, keep the gear at 90 RPM and keep your eyes about 3 to 6 feet in front of the bike. Also, make sure the rollers are comfortable. Some important tips for convenience:
Forward Looking: Much like riding a technical mountain bicycle or walking on a balance beam, expect a straight line. If you look down, you will sway and this isn’t good for rollers.
When it Gets Shaky, Push the Pedal: If you start to rock or move too far to the side, release the handlebar and apply more pressure to the pedal. Once you stop pushing the pedals and the trainer starts to slow down, you are likely to become unstable. If you want to learn more about pedaling like a professional, you can check here: https://www.redbull.com/ng-en/pro-tips-for-bike-pedalling.
Relax: The tension in the upper body is expressed in the front wheels of the roller. The more relaxed you are, the smoother your bicycle will be on the trainer.
Getting Off the Trainer
To be more stable while trying to get off the trainer, keep pedaling as you gradually slow down. Lean against a wall or doorway while you are at it. Release the pedals and step onto the roller track or floor if you can reach them. After you lower one leg, you no longer have to lean on the support and at this point, you can release the other leg.
Reasons for Training with a Bicycle Roller
The following are some reasons why you may need to train with rollers:
Attention: When you are riding rollers, you have to be careful. You can’t switch off your mind and start pushing the pedals subconsciously. Since you are balancing above three drums of aluminum, you have to keep a straight line to remain upright.
Gentle Pedal Stroke: If you maintain a gentle pedal stroke, there’s a possibility of getting instant feedback. On the other hand, when you are pedaling faster, the bike will bend and bounce off the rollers. When you are using a bicycle trainer, you develop a level of consciousness for gentle pedaling as you are aware that it is the driving force. You need to be very careful when pedaling as you can hurt yourself with a little mistake. To avoid pedal related injuries, check your feet regularly to know the situation down there.
Versatility: With a 3.25-inch drum, bicycle trainers offer natural resistance similar to a real ride. This means that with maximum effort, you can easily take on any kind of ride regardless of the intensity.
Balance: When riding on rollers, your bicycle is not affixed to anything, and this makes it to move naturally while you pedal. Monitoring your pedaling to ascertain the level of balance you can maintain at a given time is good for training.
We have outlined in this article some of the guidelines that will help you train effectively with a bike roller.
Safety: Riding on a trainer is safe especially for people who are too conscious of vehicles when riding. With this device, one can actually ride with the certainty that they wouldn’t be knocked down by an over speeding car. This is especially good for learners who need more time to practice before hitting the road.
Result-oriented: When one is riding outside, the feeling of wind in the hair and occasional pauses during pedaling when there’s an emergency can make one not to achieve the set objectives. However, you get none of these when you are training with your trainer because it is a tedious and uninterrupted process. What this means is that you will achieve results within a stipulated time when compared with going outdoors; this of course is dependent on a lot of other factors.
A bicycle trainer is an invaluable asset when it comes to indoor riding. Having one at home saves you the stress of getting on the road each time you want to ride. Bike riders are not exposed to the risk of injuries when compared with outdoor riding hence it is safe and easy for users to train with.
Bike rollers are also good for beginners who wish to get more acquainted with riding. We have outlined the reasons people use bicycle trainers for effective results. You can go ahead and get one for yourself from a reputable supplier.