{"id":3657,"date":"2015-03-06T05:45:46","date_gmt":"2015-03-06T13:45:46","guid":{"rendered":"http:\/\/www.rei.com\/blog\/?p=3657"},"modified":"2021-01-08T16:56:55","modified_gmt":"2021-01-09T00:56:55","slug":"get-bike-trainer","status":"publish","type":"post","link":"https:\/\/www.rei.com\/blog\/cycle\/get-bike-trainer","title":{"rendered":"Get the Most Out of Your Bike Trainer"},"content":{"rendered":"

When pedaling outside isn\u2019t an option because of weather, available daylight or time, consider it a training opportunity. Here\u2019s how to make the most of your trainer time\u2014whether you\u2019re using a bike trainer<\/a> once in a while or all winter long.<\/span>
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Set Up Your Bike Trainer Space<\/b><\/h3>\n

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Stephen Balsey, account manager for Saris<\/a> Cycling Group<\/span>, suggests approaching the installation of your bike trainer like a home improvement project. \u201cPlan out the riding space with a focus on time and efficiency for getting in rides,\u201d he says. The first thing to think about is whether you\u2019ll be able to leave the space as is, or if you\u2019ll need to store your trainer between sessions. Then, think about how you\u2019ll entertain yourself with apps, music or television to keep motivation high. Finally, while it might seem self-evident to think about how to arrange the space around your bike, don\u2019t forget about the space <\/span>under<\/span><\/i> your trainer, too. \u201cA good mat will prevent reverberating noise and prevent sweat from soaking into the carpeting or floors,\u201d Balsey notes.<\/span>
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Make Your Trainer Work For You<\/b><\/h3>\n

The first time you plan to ride inside, Balsey suggests budgeting 15 to 30 minutes to get everything just right. Once you\u2019ve made sure your bike is level, hop on and pedal for a few minutes, thinking about what gear you want within arm\u2019s reach. Do you need a towel, fan, water bottle, remote control, smartphone or other accessories? Having everything you need to stay comfortable is key to remaining focused, he says.<\/span>
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Set Goals<\/b><\/h3>\n

A trainer can help you achieve your goals\u2014whether you want to maintain fitness over the winter or begin next spring in top shape. <\/span>\u201c<\/b>Your indoor season is the beginning of your outdoor season,\u201d Balsey says. One of the primary benefits of indoor training is that it lets you train efficiently. Since you never coast or wait for traffic on a trainer, a 45- to 60-minute indoor training session can end up being equivalent to a 90-minute outdoor ride.<\/span>
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Develop a Plan\u2014And Stick With It<\/b><\/h3>\n

\u201cChoose a workout to help you meet your goals and to help you beat trainer boredom,\u201d says Chad Lane, national sales manager for\u00a0<\/span>Wahoo Fitness<\/span><\/a>. You may already have a specific training goal in mind. If not, consider one of these suggestions from Balsey:<\/span><\/p>\n