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The Benefits of an Indoor Road Bike Trainer A trainer will help you develop your power and bike handling abilities in a controlled and safe environment. But not all trainers are equal. Options range from simple mats to keep your floor clean, to sophisticated equipment that simulates headwind, climbing and sway. No matter what you choose there are six things to consider when shopping for an indoor road bike trainer. Safety For many cyclists, having an indoor bike trainer is a crucial part of their training. It allows them to eliminate the effects of weather and terrain on their outdoor rides, while also giving them the opportunity to make use of cycling apps from third parties like Zwift, Rouvy and others that provide virtual racing and training features. If you're looking for an direct-drive turbo trainer or a wheel-on option there are a few security steps you can implement to make your experience more enjoyable. If you opt for a model that uses your regular road tire you should have a spare trainer tire on hand. This will help prevent excessive wear on your road tires. Another important safety precaution is to ensure that your trainer is set up and secured. This could include putting a stable block — like a book or two -underneath the front wheel to ensure it is level on a floor that is not level. This will help to prevent your bike from tipping backwards and leading to a crash. It's also a good idea to place your trainer in a location away from the most frequented areas of your home and in a location that doesn't disrupt guests or family members. A second towel is always handy to clean up any sweat before it stains surfaces or furniture. Make sure that your smart trainer is compatible with the program you prefer to use. This allows you to monitor and analyze your performance, which includes power output, cadence, and virtual speed. Some trainers will connect to your tablet, smartphone or computer and send data to a mobile app or a website to analyze. It's important to keep in mind that riding a stationary bike does not provide the same handling abilities required for outdoor cycling. A large portion of cycling is turning, braking and descending, which isn't possible on most indoor trainers. By getting outside as much as possible, you can develop these skills and also develop critical stability muscles which aren't able to be replicated by trainers. Efficiency Trainers help you maximize the amount of time you're spending riding. They accomplish this by eliminating the necessity for roadside interruptions, such as traffic junctions and stop lights. This makes structured interval training extremely efficient and enables you to get the most of every minute spent riding. They also allow you to avoid high winds, which could be dangerous and could even cause damage to your bike. A good trainer will mimic wind resistance, which will give you the most realistic riding experience and help you increase your strength. Generally, you'll want to select a direct drive trainer that utilizes the centrifugal pressure mechanism to create resistance. These systems employ rollers and a pressure plates that spin. They may be louder than fluid trainers. However, they're usually more accurate in terms of power and are compatible with most third-party training apps and platforms. Smart trainers can communicate wirelessly with connected devices such as tablets or smartphones. They can connect to virtual training platforms such as Zwift and adjust the resistance to simulate terrain. These features are more expensive than standard trainers, but provide more immersive training. Smart trainers typically have a display which shows your speed and power, and will automatically react to changes in resistance. This is especially useful during a workout if you're trying to hit specific power targets. Many trainers provide the feature known as ERG Mode, which locks your power output at an optimum level, regardless of the cadence. This is great for training with structured intervals. The best trainers will have built-in fans that cool down your frame and prevent you from becoming sweaty. This can also reduce the sound generated by the trainer, and help you remain comfortable during your exercise. It is also recommended to purchase a sweat guard to protect your bike from the salt and other debris that could build up during a long workout session. Installing a floor mat will prevent your trainer from sliding on your carpet or scratching the floor. Variety You can enhance your cycling abilities and build strength in the safety and comfort at home using an instructor. There are many accessories that can make your experience more enjoyable and comfortable. You can also 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 you can get an inexpensive trainer for small sums of money. Bike trainers come in many different styles, but most come with a propeller or flywheel which spins through the liquid to create resistance. Fluid resistance models are quieter and offer a more realistic ride feel than wheel-on or magnetic models. However, they won't allow you to adjust the resistance in small increments. Wheel-on or magnetic bike trainers are cheaper but generate lots of noise when the tire rotates on the rollers. They also wear down the tire quickly, and they may cause the wheel to slip on the rollers, detracting from a realistic riding experience. home gym equipment remove the rear wheel and connect to the cassette using the freehub body (not always included in the trainer). They are more expensive than magnetic or wheel-on models, but they're almost silent. They work well with most road cassettes, however you may need to purchase adapters or an entirely new cassette to ensure compatibility. Smart bike trainers come with built-in meters that monitor your pedaling power, cadence, and resistance. They then adjust the resistance automatically based on your speed. These are the most expensive, but give you a more immersive and effective training experience. Some smart trainers work with the renowned Zwift and other training apps to offer you an interactive and social riding experience. These apps are available on both mobile and desktop devices. Some are free but premium memberships come with additional features like a detailed profile and live streaming. Smart bike trainers require an elaborate setup and may need calibration prior to use and software updates periodically. They are the ideal choice for a serious cyclist seeking a fun and energizing indoor cycling experience. Social Media For a long time training indoors was viewed as a last resort for cyclists who were unable to ride outside due to weather or other factors. With the introduction of smart trainers and virtual cycling platforms like Zwift however, indoor cycling training is becoming a regular component of many cyclists all year round. A variety of trainers are available on the market today, with options ranging from rollers that allow you to pedal without resistance to direct-drive trainers which replace your rear wheel and offer an authentic riding experience for a price that is higher. Some trainers come with features that can boost your performance. For example, a power curve to focus on specific training areas, or a built-in cadence tracker. Smart trainers are a game-changer, as they connect to your smartphone or computer using the ANT+ wireless protocol to give you real-time statistics and allow you to control your bike. With the help of apps, you can have a more immersive experience by training on famous routes and even racing against your fellow riders online. These apps can also help improve your technique by providing workouts specifically designed for road racing or cycling in general. The app will adjust the resistance of your bike to match the elevation of the virtual route. This will allow you to simulate climbing and acclimatize yourself to the conditions you'll experience on a race course. While you are training indoors, you must be aware of your posture and pedaling stroke to mimic the positioning of a real bike. This will help you build good habits that can be transferred to the outdoors and make it easier to perform when you're tired during a real-life ride. Investing in a premium trainer that has a genuine road feel is a fantastic method to ensure you get the best workouts. The Wahoo KICKR BIKE, as an example, offers a remarkably smooth and quiet ride quality and grade simulation technology that can even assist you in keeping your speed up on downhills that are virtual.