Bike Trainer assembly And Setup At A1 Mobile Mechanics Of Wichita

Bike Trainer Assembly And Setup Service near Wichita KS: Don’t let winter put a damper on your training routine. The following tips will make you a fitter and stronger rider, and get you ready for your first event come springtime winter is here and, as we found out with the finale of Game of Thrones, it’s often a pretty grim outlook. Not least when it comes to keeping on top of your fitness and training regime.A1 Mobile Mechanics Of Wichita, luckily, indoor training has helped provide a platform to get you through the cold, dark winter months ensuring you come out the other side well prepared for the next event.

With the advancement in technology and the introduction of smart indoor trainers, Watt Bikes and online training platforms such as Zwift, training indoors has become one of the most effective ways of preparing for an event.

A1 Mobile Mechanics Of Wichita, one of the biggest misconceptions associated with indoor training is that each session has to be hard or fast. In fact, indoor training should follow the same structure and recipe as an outdoor session.

Choose the Right Trainer

Bike Trainer Assembly And Setup Service near Wichita KS:A bike trainer is a device that clamps onto your rear axle and presses a resistance roller against the rear tire so that you can ride in place. They come in three basic categories:

• Wind trainer: Less popular today and thank goodness, as the resistance generated from its small fan isn’t as loud as a 747 at takeoff, but it’s far from silent.
• Mag trainer: A bit more expensive and quieter.
• Fluid trainer: More expensive and quieter than its Mag brethren.

Most trainers are durable. It’s a worthwhile investment and a device that will serve you well for years to come. Buy a steel skewer for your rear wheel so that the bike sits more securely in the trainer’s clamp, but most new trainers come with this. Also buy a wheel block that raises the front wheel, leveling off the bicycle, but this can be faked with something like a phone book.

The great thing about indoor trainers is that…

There are no interruptions on a trainer like there are on the road no stop lights, no delays. Just get on and go! This adds value to the ride, so a 50-minute ride on the trainer is equal to an hour outside.

The same basics apply here as in any workout. Start with a warm-up of 10-12 minutes. Put in some technical focus for three to five minutes. Perform the main body of your workout, and then follow with seven to 10 minutes of cool-down. Three rides a week in the winter will keep you in shape and improve your bike ability.

• Drill ride. The main body consists of four sets of 30-second one-footers, with two minutes of recovery. To perform a one-footer, remove one cleat from the pedal and rest that foot safely on the frame of the trainer. Concentrate on 30 seconds of smooth, fluid circles using just one foot. Switch feet and take two minutes of easy spin with both feet as recovery. The next drill is four 30-second spin-ups with two minutes’ recovery. To perform a spin-up, start at 90 rpm in a moderate gear. Gradually increase your cadence to 95, 100, 105 rpm and so on while still in that same gear. After 15 seconds of increasing cadence, get to your fastest spin which is still very smooth (no hopping around in the saddle) and hold that for 15 seconds. Take a full two minutes of easy circles between each for recovery.
• Interval ride. After a solid warm-up, shift into a higher gear and commit to going very strong for two minutes. You can determine how intense that effort should be with a heart rate monitor, by rate of perceived effort or by breath rate. Then, spin easy for three minutes. Start with three rounds, and as fitness develops, go to four or five rounds. After that, increase the duration of the effort. Eventually, reduce the recovery time.
• Steady state. After a solid warm-up, settle into a pace that will last 15-30 minutes. Make this a challenge, but not nearly as intense as the effort in the interval ride. Again, use either heart rate, perceived effort or breath rate to decide on the intensity. Hold this effort steady and strong for the full duration, and concentrate on good pedaling mechanics. Be sure to leave plenty of time for a quality cool-down.

Why Train with a Bike Trainer: 4 Golden Rules of Indoor Riding

Bike Trainer Assembly And Setup Service near Wichita KS: Let’s investigate its role in performance preparation, including some positive aspects of indoor trainer riding, and aspects of riding you simply cannot effectively work on by being inside.

What You Cannot Achieve on a Trainer

Rather than simply mounting a case for all the benefits of indoor riding, let’s first acknowledge some aspects you won’t get to effectively work on while bolted to the floor:

• Handling Skills: All basic, yet important, interactions with the bicycle are not replicated when on a trainer. You cannot develop a sense of balance, braking, cornering, descending etc. These are interactions that are so often lacking among triathletes, so we must realize that plenty of outside riding, with focus on these fundamental skills, will be beneficial for you.
• Terrain Management: Using gears and pedal stroke to effectively manage rolling terrain, descents and climbs cannot truly be developed on a trainer. With some of the software improvements, it is getting closer, but the true intuition and developing of feeling is only achieved outside.
• Standing Out of the Saddle: An important skill to develop to effectively manage terrain, short postural load, but also nail the counter-steering effect that is utilized in cornering, riding in the wind and other interactions, yet impossible to develop when riding on a trainer that holds the bike in place laterally.

These three main categories require outside riding to truly develop, and should not be ignored. With this said, getting inside and onto the trainer does offer some valuable opportunity.