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Using a Resistance Trainer
Riders who are serious about performance often turn to a resistance
trainer. Regular use of a trainer improves riding power, endurance, and
speed.
And in the winter... Well, you'll be kicking butt as soon as the
daffodils break through the snow.
For serious riders, I recommend you use
the DVD "Biking Power" twice a week. This is an intense strengthening workout
(designed specifically for mountain bikers) to be used with your resistance trainer. |
| Resistance trainers cost between $50 and $900. We have a high-quality unit
for sale at the UMB store for a great price. [Take
a look!]
The resistance trainer attaches to your rear wheel. Two cups tighten
onto the caps of your quick-release skewer. (See photo at right.)
The rear tire turns a resistance unit. The resistance is provided by
fluid or by magnets (sometimes both). Most trainers allow you to change
the amount of resistance with a control unit on your handlebar. Some
"kick in" extra resistance automatically as you increase your
pedaling force.
Considering a Powertap hub? Click
here for info... |
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Yes, you can use your favorite mountain bike (left).
I recommend you buy a slick tire (around $10) for the rear wheel, rather
than using your knobby tire. Your road bike (right)
is ready to go onto the trainer as-is.
The one critical part is a quick-release skewer -- one that fits the
receivers on the trainer. A cheap bolt-on wheel won't do! |
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| Some useful equipment hints! |
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| Get an old "beater" rear wheel and
install a slick tire on it. (Disc brakes? No problem. A rim-brake wheel
will do.) |
Use the same equipment you'll be riding with.
That means your usual shoes and your clipless pedals. |
Invest in an exercise pad ($10-20). It will
save wear on your floor, and protect your carpet from stinky sweat. |
| Locking the bike onto the resistance trainer: |
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Pop the rear wheel off your mountain bike. Substitute your
"exercise wheel." (Be sure the cogs match your
derailleur and shifter -- don't throw a 7-speed wheel on a 9-speed bike.)
You can use your regular tire, but the tread makes a lot of noise and
vibration.
Lock the wheel in place. Make sure the skewer fits properly into the
receivers on the resistance trainer. |
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| Drop the rear wheel into the trainer, so the
receiving cup covers the end of the skewer. |
Turn the tightener until the receiver covers both ends of the
skewer and presses firmly against the dropouts of
the bike. |
Engage the locking mechanism. (On this
trainer, it's a ring that keeps the tightener from rotating.) |
| Matching the rear-wheel height to level the bike: |
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Elevate the front tire, so it's even with the rear. You can
buy a molded wheel-support cup (around $15) that's made for this purpose.
Equipment hint: To work on your hill-climbing
power, you
can raise the front wheel further. (See photo at right.) |
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Attach the resistance control (if your trainer comes with
one) to your handlebars (left).
Position your TV or DVD monitor as if you're looking 30 feet down the
trail. (You should exercise with your head and eyes in the position you'll
ride in!) |
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Pulse monitor:
For aerobic training, you should use a heart rate monitor to keep yourself
in the training zone. (If you work inside the "training zone,"
you get maximum benefit in less time, with less muscle breakdown, less
risk of over-training syndrome, less fatigue, and less pain.) |
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Fluids:
Replace fluids as you work out. Because trainer workouts are usually
indoors, you may sweat more. If you're doing a distance workout, your
fluids should be accompanied by some calorie replacement after the first
45 minutes. |
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Air Circulation:
Indoor workouts are often warm and humid. Overheating prevents you from
exercising to your full potential, and can even cause muscle damage and
heat exhaustion. I recommend that you dress very lightly, and have a fan
blowing directly on you as you work out! |
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Towel:
Shifters and handlebars get quite slippery as the sweat trickles down your
arms. A towel also helps keep the salt out of your eyes.
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Cadence monitor:
In many workouts, you're asked to maintain a certain pedaling speed. A
cadence monitor will display your pedaling speed (how fast you turn the
cranks) in revolutions per minute (rpm). You can buy a speedometer that
includes a cadence monitor. (The sensor attaches to the chain stay, and
the magnet attaches to your crankarm.) |
| And, last but not least: You need something to keep
your mind going. If you get bored, you won't keep at it. You can buy a
book-holder that mounts on your handlebars. Or, you can watch a movie.
I recommend that you buy DVDs from UtahMountainBiking.com. Great
workouts. Great music. Great coaching. And the pretty scenery reminds you
why you're riding in the first place!
- Bruce Argyle |
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