If you’re on the hunt for an indoor bike trainer (often known as a stationary bike stand or even turbo trainer), my tips and reviews of many of the industry’s leading brands and models should make things a whole lot clearer for you.
I’m a semi-serious cyclist myself, and have purchased and tested a number of bikes AND indoor bike stands over the years (don’t ask my wife how much I’ve spent over the last couple of years!). The indoor trainers really help my training schedule during those cold, winter months when it’s almost impossible to get out on the road.
After purchasing a top of the range model a while back, the CycleOps Fluid 2 trainer (a model I highly recommend), and getting asked by cyclist friends for my recommendations, I decided to set up this website to help them and YOU out. I’ve done all of the research and testing, you just have to decide what suits your training regime and your budget.
I’d highly recommend having a look at this to get started – these are the FIVE best stationary bike trainers you should consider for 2017, ranging from the very cheapest, super-value bike stands to the ultimate riding experience for the more serious cyclists of you. If money is less of an issue and you’re looking for something top-notch, take a look at the 3 best trainers money can buy. In addition, our much researched Comparison table will give you an amazingly quick overview of all the models out there, including ratings, weight and price. It’s pretty much the perfect buying guide, and is constantly being updated, so check it out!
And I also have the perfect companion to a new bike trainer – my guide to the TEN must-have cycling accessories that any keen cyclist will want to have to get the absolute maximum out of their training session, especially if you are setting up your own man cave! It was originally written for Christmas, but all of the accessories are perfect for any time of the year and will help enhance your training session – from the best cycling shoes, to iPhone holders, to massage sticks, I cover some of the best out there!
For beginners, or any of you just confused by the range of options and possibilities, I’d recommend you see our FAQ, a comprehensive set of questions (and their answers) that should hopefully answer any question you might have, including:
- I’m a beginner, what trainer do you recommend?
- Are there any decent trainers under $100?
- I’m a serious/pro cyclist – what trainers should I consider?
- Are there any trainers for 29 inch wheels?
- Can I use my mountain bike on an indoor trainer?
- How can I stay motivated for boring indoor riding sessions?
Wrapping it up, here are some additional must-reads for those of you getting into indoor trainers this season:
- If you’re looking for a complete guide as to what to buy this winter (2016-17), don’t miss our superb mini-guide to all you need this winter to enhance your indoor training sessions!
- Those of you wondering how to knock off those winter pounds, see our tips on using your bike trainer to get rid of that winter belly
- Need a reason to buy a stationary bike stand? Try this: 7 major ways an indoor trainer can truly change your life
- Not necessarily a “read” but do check out our videos on how to really get the most out of your indoor training sessions!
3 major reasons why you need to buy a stationary bike stand this fall/winter
OK, so you’re still not convinced that an indoor bike / turbo trainer will suit your style, your budget, or even your flat/house – but perhaps these 3 killer benefits will persuade you…
1: Having a stationary bike trainer at home means you’re never going to have an excuse for not training during those cold, wet winter months! OK, it can be hard to get motivated, but trust us, there are ways to stay motivated, and yes, stay in great shape throughout the winter. If you’re a serious cyclist, a trainer can seriously make a difference for when the cycling season kicks in once again; and if you’re a beginner or a casual cyclist, stay in shape and improve your overall technique in a fun, sporty way (while you watch TV, use your iPad, or simply read a book!)!
2: They are compact AND portable AND cheap. So forget about not having enough space in your small, cozy apartment, or having enough money. Most of the bike trainers on the market today are compact enough to fit the smallest of houses and apartments (heck, some are even foldable!), and quiet enough to ensure that if you do have a small apartment, your neighbors and loved ones will never know you just put in a sweaty, 60-minute session that stretched beyond midnight. And yes, there are some great value indoor bike trainers for less than $80 – compare that to your annual gym fees!
3: You dictate the training session – and buy that we mean the pace, the effort, the time invested. The thing about an indoor trainer is that you choose exactly when and how to start training, and you no longer have to worry about the weather and how it might, quite literally, put a dampener on your training efforts. If you’re somewhat of a serious cyclist, concentrate on enhancing your skills on your own finely-tuned bike to improve your cycling form; likewise if you’re a beginner/casual cyclist, decide what works for you – you’re the one in the saddle!
Good Luck – and if you have any questions, feel free to get in touch!
If you’re looking for the very best bike trainer for 2017, we’ve done pretty much all of the homework for you with this great little list for would-be buyers…
We know it’s not always easy sifting through all that info online, and hey, even through all those reviews on our own website, what with all the models we’ve tried and tested over the years. But we’ve done our absolute best to create the ultimate Top 5 list of bike trainers out there, a list that will surely take your indoor training efforts to the next level.
And yes, there is something for everyone on this list, so whatever your budget and cycling level there’s something for you to enjoy. The range of indoor trainers we’ve included in this list ranges from a very budget friendly $70 trainer to a pricey but extremely classy trainer that will set you back over a grand (and comes highly recommended for the serious/pro cyclists of you out there).
Yep, these really are the best bike trainer options out there in 2017, in our very humble opinion. And yes, with one of these trainers in your training arsenal, you can seriously start expecting some decent results…
Budget-friendly and AMAZING value for any beginner: the Ohuhu Magnet Steel trainer!
This bike trainer only recently came onto our radar, but we have to say, this HAS to be on your radar if you’re looking for a trainer with tremendous value (we’re talking a typical online price of around $80).
Seriously, if your budget is on the conservative side, or you’re just getting started with indoor trainers, this is an excellent choice. Some might say it’s a direct copy of this bestseller from Magnet, but we feel there’s just that wee bit more in this one to warrant its selection as one of the very best budget trainers of 2017!
There’s a LOT to love with this trainer, including a heavy-duty frame that also folds up (and ensures it can be easily stored away), adjustable internal resistance settings that are controlled via the handlebar (thanks to some awesome inbuilt magnets), skid-resistance feet, and perhaps most importantly, it’s a very quiet trainer, even when the wolves are at your feet!
If you’re looking for additional budget options, check out the best THREE bike trainers for less than $80!
A revamped classic for the smart tech generation: the Kurt Kinetic Rock n Roller!
The Kurt Kinetic’s Rock n Roller has long been on our featured list of trainers. With a revamped version recently released to take on the ever developing world of smart technology compatible trainers, this could be your ultimate ride through the off-season.
The major factor in choosing this smart version of the Rock n Roller is its Inride Sensor. If you love your details and performance data, this sensor will give you pretty much all the data tracking and workout details you’ll ever need. And we can’t emphasize how important some of that data (speed and heart rate to cadence) can be for the serious cyclist; while your competitors are piling on the pounds/losing fitness over the off-season, you’ll be primed and ready for the spring!
Accompanying the Inride Sensor is the inRide app, which does an amazing job of collecting and transforming that data into workout suggestions, modifying its built-in workout programs according to the data the sensor provides.
Together with the fact that this smart trainer from Kinetic handles like a dream (that rocking motion is a big big plus) and can cater to almost any wheel size, its price tag of around $550 is excellent value for money, especially when some of today’s smart trainers are breaching a grand.
One of the BEST trainers your money can buy: the CycleOps PowerBeam Pro!
This trainer is seriously going to make some improvements to your fitness levels over the winter. And if you’re after something ANT+ friendly, with real-time analysis of your riding sessions, this is the beast for you.
I’ll be honest, this trainer is going to put a hefty dent in your wallet, as you’ll be lucky to find it under $1000. However, the big bonus with this trainer is that it uses ANT+, ensuring you get crucial performance data on ANT+ cycling computers that provide you with real-time analysis as you ride. So yes, if you’re looking to tweak and improve your riding, this is an amazing tool to have on your side.
Enjoy an integrated PowerTap power meter for some awesome metrics, including power in watts, power zones, peak power, caloric expenditure in kilojoules, cadence, heart rate, and much more. The Mini ANT+ USB stick (included with the trainer) also lets you control the resistance from your computer (this means you can also use CycleOps’ Virtual Training app for auto-syncing sessions with virtual training routes)!
Other crucial selling points: it’s extremely quiet (CycleOps states it generates a reasonable 69-70 decibels when riding at 20mph), and you can attach most road and mountain bike frames, with support for 650b, 700c, 26 inch, 27 inch, and 29 inch wheel sizes, with tires up to 2.25 inches wide.
Note this trainer also comes in a Bluetooth Smart version, but apparently connectivity issues persist with it, so we’d recommend sticking with this ANT+ version.
Another smart-tech option: the awesome value Tacx Vortex Smart Ergo Trainer!
Smart trainers have recently become the trend to watch out for in the bike trainer wold in 2017, but with many of the recently released models topping a grand, smart trainers are out of reach for many. And then came along the Tacx Vortex Smart Ergo trainer.
What can we say, except “buy it if you’re after a great smart trainer”!
Seriously, this Tacx trainer packs a seriously smart punch – for less than $500. With a quick and stable connection ensuring your trainer is responsive to the smart app that comes with the trainer, you’ll soon be enjoying the likes of Zwift and other similar software (including the included Tacx software).
With excellent resistance (thanks to 16 inbuilt magnets) that you can crank up to a whopping max of 950 watts, excellently accurate workout calculations, and awesome electro-brake technology coming into its own and registering delicate changes in speed, this is one indoor riding experience you won’t need any motivational pep-talks for!
One of our personal faves: the awesome CycleOps Fluid 2 Trainer!
(EDITOR’S CHOICE) This bike trainer from CycleOps has long been in our personal arsenal of off-season training tools. It has been around for some time, but after recently being revamped and redesigned, it still remains an excellent option for 2017.
Simply one of the best value trainers on this list (coming in at around $300), we’ve probably had more training sessions on this beast than any other trainer out there. Still quiet, still classy, and yes, still an indoor riding experience to savor.
With excellent resistance, a new larger flywheel delivering twice the inertia (read about the resistance technology from CycleOps here), Powerband technology ensuring a wide resistance range to work with, a self-cooling mechanism that keeps the unit performing better and for longer, plus a lifetime manufacturer’s warranty, this is an excellent choice for the beginner, keen cyclist, and even the hardened pro.
Quick glance comparison
Below is a table summarizing the best bike trainers in this bestsellers of 2017 list, so you can see at-a-glance what ticks all your boxes before reading more about each trainer…if you’re still not sure what type of trainer you really need, check out our quick guide for assistance.
NOTE: The ratings are review ratings currently listed on Amazon
|Kurt Kinetic Rock and Roll Trainer||The ultimate realistic indoor riding experience, expensive but quality|
Read our REVIEW
|Ohuhu Magnet Steel Trainer||Adjustable internal resistance levels, quiet, skid-resistant feet, wide frame, excellent value.|
Read our REVIEW
|CycleOps PowerBeam Pro||Perfect for pros with ANT+ compatibility for real-time analysis, quiet, lifetime warranty from CycleOps!|
Read our REVIEW
|Cycleops Fluid 2||Infinite resistance, self-cooling, one of the best!|
Read our REVIEW
|Tacx Vortex Smart ErgoTrainer||Smart technology, intuitive, electro-brake technology, best value smart trainer!|
Read our REVIEW
What types of bike trainer are out there in 2017 – and what type should I buy?
So yes, we know it can get a little confusing when trying to work out which type of indoor trainer best suits your needs, but we’ve wrapped up the main types you need to take into consideration for 2017 below…
Without a doubt, smart trainers are the future of indoor training. With their ability to connect to a variety of applications and sensors, smart trainers are for the keen to pro rider who needs that extra data available – or for those who just want to ride with their buddies on multi-rider platforms like Zwift. We’ve already uncovered a couple of great smart trainers, but the Tacx Vortex we mentioned above is one of the best value smart trainers we’ve come across. But watch this space because we’re sure there are some interesting developments ahead, and not just in 2017…
Fluid trainers are about as real as you’re going to get to an authentic on-road sensation. They typically generate resistance through a magnetic flywheel which combines with a fluid chamber inside the flywheel. So as you hit those pedals harder, the fluid in the chamber gets hotter, which means that the trainer’s resistance becomes more challenging as you continue.
Expect to pay a few more $$$ than most of the other types listed here, since these types of trainers (our own favorite is the CycleOps Fluid 2 trainer listed above) certainly provide quality, with most of the models out there today also proving they are leak-proof (a well-known problem in earlier fluid type trainers). If you want to go for a pivoting, and truly awesome fluid trainer, take a look at the Kurt Kinetic Rock n Roller (see above), now updated with a smart-friendly version!
Magnetic trainers generate resistance via a magnetic flywheel, the adjustable magnetic resistance creating drag against your bike’s wheel. They are typically on the cheaper side, and generally easy to setup and move about. However, the resistance is limited and for the serious cyclist this can soon cause an issue as you’ll reach your max resistance fairly swiftly. They also tend to be noisier than fluid trainers, a point those of you living in apartments may want to consider.
A good budget-friendly example of a magnetic stationary stand is the Ohuhu Steel trainer, which we included above.
Rollers are a whole different ball game; instead of attaching your bike to the trainer, as in the above models, you attempt to ride the bike on the rollers themselves, trying not to fall flat on your face! Certainly takes some practice, but rollers are a great way to work on your balance and positioning.
They typically are seen as a good value option, often coming in at much cheaper than the prime fluid or direct drive models. Some people swear by them, others can’t stand them – it’s entirely up to you! Don’t miss this review of the Top 5 bike rollers for a guide to the very best rollers out there.
Direct Drive trainers
Direct drive trainers are fairly new to the scene of indoor training, but are a great option for the serious cyclist. You can also save some serious $$$ on tires, since these trainers work on the concept of removing your bike’s rear wheel completely, and slotting it into a direct drive on the trainer. Quick and easy to setup, especially with today’s modern bikes that now all come with a quick-release skewer.
Virtual Reality trainers
If your budget is limitless and you really want the ultimate indoor ride, try a virtual trainer, which basically transforms your ride into a living PlayStation/XBox experience! Expect to pay some serious $$$ – for example, watch this video of the Tacx iGenius Virtual Trainer, it might just knock your socks off! You can buy it on Amazon, just be aware that it will cost you upwards of $1000.
We should probably point out that the concept of “virtual” trainers will probably disappear, what with the ever-growing range of smart trainers and direct drive trainers (see above), and their ability to connect with a range of appliances and software.
In all honesty, don’t even bother with wind trainers. They’re generally noisy, and in our opinion, are outdone by fluid and decent magnetic trainers.
OK, we’re done and dusted with Black Friday and all the chaos that comes with it (have you seen some of those videos of crazy, bargain-hunting shoppers??). But there’s no letting up in the shopping bonanza – now it’s time for Cyber Monday and even more crazy discounts!
We’re not big fans of those scary bargain-hunters out there, so Cyber Monday is a superb alternative where we still get to save some serious dollars while shopping in the safety of our home. And yes, we’ve managed to find some seriously budget-friendly deals to take advantage of – especially if you’re shopping online for a bike trainer stand or accessories on Cyber Monday!
The deals below are beyond our control in regards to price, but we have done our best to find you the BIGGEST reductions out there…and if you can’t wait to get your eyes on some of the best online Cyber Monday deals out there, click on the image below to start shopping!
$80 OFF!!! The classic Kurt Kinetic Road Machine
This bike trainer from Kurt Kinetic has been one of our long-serving bestsellers for some years, with upgrades every couple of years or so making this a must-buy trainer to have on your shopping list! We’ve spotted it’s still on sale with an $80 discount (it was also on sale on Black Friday), so now it’s well under the $300 barrier, we can’t recommend this one highly enough! Check out our review to learn more – or just take the word of hundreds of happy buyers on sites like Amazon who rate this an average of 4.8 stars…!
Current rating on Amazon: 4.8
Save $20!!! One of the best in the business – the CycleOps Fluid 2 trainer
It’s not a huuuuge discount from the boys at CycleOps, but when we see ANY kind of a discount for a CycleOps Fluid 2, we highly recommend you snap it up! This is a great trainer, and one we’ve had in our arsenal of trainers for a long time, a trainer we’ve gotten a lot of mileage out of without barely a squeak. Simply put, this is one of the best in the business, and a bike trainer suited to almost any level of riding experience and skills. To find out just why we love this trainer read more here.
Current rating on Amazon: 4.4
Your savings: 7%
Save $80!!! The excellent value Ascent Fluid trainer
This is another top quality trainer which we reviewed some time ago but which has been one of those trainers that people have been snapping up consistently. It also made our Black Friday list, largely because of its superb ranking on sites like Amazon (now at an average of 4.4!) and because its fast become known as one of those trainers that provides excellent value for money – especially now it’s priced at under $150! If you’re after a very decent fluid trainer at a very decent price, you won’t go far wrong with this beast of a bike trainer!
Current rating on Amazon: 4.4
Your savings: 40%
Save over $90!!! The Schwinn Fluid Resistance trainer
This little beast from bike legends Schwinn could well be worth taking a punt, considering you’re saving over $90! We reviewed this trainer some months ago and were quietly impressed. With these extra savings for Cyber Monday, we’re even more impressed!
Current rating on Amazon: 4.0
Your savings: 37%
Save $100!!! The Nashbar Parabolic Rollers
If you’re looking for a roller trainer that will wipe the floor of other roller trainers (and hopefully not leave you sprawled on the floor like the guys in this video), then this huge saving of $100 may just be enough to convince you that these awesome Nashbar rollers are for you. We’ve listed another Nashbar roller in our list of Top 5 roller trainers, but this newer model from Nashbar is getting some rave reviews and is already rated at 4.9 on Amazon…
Current rating on Amazon: 4.9
Your savings: 37%
We know what it’s like sometimes, when those legs are feeling tired and you’re just not in the mood for an indoor training session…”tomorrow” we say, and we know that tomorrow may very well end up with exactly the same feelings and frustrations…
But we’re here to help, as always, and have come up with a quick and easy 3 step method for staying motivated over the winter. Oh yes, no more frustrated sighs when you look over at your great, ready-to-please trainer, we promise!
1. First up, head straight for the trainer!
When you get in from work, or if you straight away haul yourself out of bed in the early morning (early morning bike rides are proven to work if you want optimal sexiness and good looks!), head straight for the trainer!
Your motivational level window is fairly small, and if you find yourself distracted for any reason – like catching a glimpse of something interesting on the TV – that window is likely to disappear completely, and within no time you’ll have put that session off until tomorrow.
That’s why we say head straight for the trainer when you walk in the door from work. Have your training clothes and shoes ready at hand, and plonk yourself on your trainer as fast as you can! Be honest, sitting on your trainer is so much better for you than sitting in front of the TV…and if you’ve got your own dedicated man cave, even better!
2. Secondly, have your training program ready
If you’re just happy to pedal away for 30-45 minutes and burn some calories, that’s fine. But if you’re just a tiny bit serious, have that training program ready. It might be via the guys at Zwift, or through the virtual training sessions of CycleOps, or just an inspirational video you’ve caught on YouTube. But get that video/software lined up and ready BEFORE you start the training, and preferably before you head off to work or go to sleep at night.
Wasting minutes clicking away on the Internet or on your hard drive is a sure-fire way to lose that motivation – so be prepared!
3. Lastly, be honest with yourself and your goals
If those missed training sessions are piling up, and you’re really struggling to invoke any motivation at all, it may be the time to sit back and think about exactly what it is you want from your indoor cycling session. What are your goals? Your cycling ambitions? If you’re struggling to even look at your trainer, it might be the time to take a week’s holiday and just forget about it while you take stock of what it is you want from your trainer.
BUT add a note to your calendar/diary that in a week’s time you’ll be back, ready and motivated!
GOOD LUCK – AND STAY MOTIVATED!
There are some truly great stationary bike trainers out there – we personally love the Kurt Kinetic Road Machine model – but for beginners and the more price-conscious shopper, we know there are a few of you out there looking for a great value bike stand.
Let’s face it, as the economy bites many of us in the ***, saving some money is always a good thing. So, after getting a few questions from readers asking us about some cheaper options, we decided to put this article together.
There are a whole load of stationary bike stands dropping in under the $80 mark, and you can find many online at stores like Amazon, as well as other high-street bricks and mortar outlets (though it has to be said, we’ve struggled to find the variety you can find on the Internet).
Below are the best THREE stationary bike stands we know of and have seen, and that are also ranked well on Amazon by satisfied customers. Don’t forget to check out our comparison table for an ever-expanding list of bike stands and our unique summary of each and every one’s features.
NOTE: The bike stands below are suitable for 26″, 27″ or 700C wheels.
The Magnet Bicycle Indoor Exercise Trainer
This has to be the very best value stationary bike stand we’ve seen out there. Quite how these guys built this bike stand and sell it for typically under $50 we don’t know, but there are hundreds of happy customers who’ve snapped up this Magnet Bike Stand.
What makes it such a winner? Well, first of all, it’s cheap, and therefore perfect for beginners and the very price-conscious. It also has FIVE internal resistance settings (changeable from your handlebar, and which provides progressive magnetic resistance, meaning the resistance increases as the speed increases), is seen to be heavy duty (it weighs in at a solid 20 pounds) and is considered to be quiet too.
The instructions that come with the stand are notoriously bad, but if you follow the images you should be up and running in minutes (see our full review here).
Conquer Indoor Trainer Stand
This superb value exercise stand is not a big brand name (in fact, it recently seems to have been branded by a new company called Conquer, who have additional models for sale online). But the fact there are numerous happy reviews on Amazon sends a clear message that a big brand name isn’t always everything.
Why is this stationary bike stand a hit? Well, this stand is also considered heavy duty (also weighing in at 16 pounds with NO cheapo plastic bits, it’s entirely made from metal) and also stable, while also being fold-able – great for storing away! The stand comes with magnetic resistance done in a single adjustment (you do have to get off the bike to adjust it). Another good selling point – it also comes with its own Riser Block (you’d typically have to spend another $10-20 on one of these).
The only drawback we can see with this stand is that it seems slightly noisier than, let’s say, the Magnet Exercise Trainer we describe above, but overall, is excellent value.See the latest deals for this Indoor Cycling Trainer on Amazon
Soozier Adjustable Magnetic Resistance Indoor Bike Trainer Stand
The Soozier Indoor Bike Stand is another great value option we’ve come across recently. It also comes in at well under the $80, and you can even strike it lucky on some websites with deals pricing it at under $60.
The Soozier (as we like to call it) comes in at almost half the weight (11 pounds) of the above two bike stands, but is considered very stable and sturdy, and easy to assemble. This one also has five resistance levels, and as per the Magnet above the levels of resistance are adjustable via your handlebar. The noise levels are also considered very quiet, though we’d always recommend some good music to stick on your headphones or at least take your training session out on the patio/another room if others are nearby (mountain bike treads will always create a bit more noise). The stand is also easily fold-able, so can be stored away through those good weather months!
Definitely one to consider!See the latest deal for the Soozier Indoor Bike Trainer Stand on Amazon
All in all, the three stationary bike trainers above are ALL excellent value and each is an excellent option. You really can’t go wrong with any of them, and your training sessions are about to get started on the right foot (or pedal…)!
More trainers that just missed out on making this list because they’re a few dollars above the $80 limit is the great value Graber Mag trainer, well worth checking out, the superb Bike Lane Pro trainer, the Minoura B60D trainer, and the new kid on the block, the Ohuhu Magnet trainer, another excellent option that just hovers around the $80 zone…!
There’s probably a few of you out there looking at your indoor trainer and wondering just what it’s going to do for you and your body this winter. We’ve been there, especially on those days when you’re really looking for some serious motivation to ride that darned machine.
What might be even worse to learn is that you may well have been sweating away at the wrong time of day! We’ve just come across news that various doctors and health experts are now saying that to achieve maximum results, pedal away in the morning – as soon as you wake up!
So if you’re looking to stay fit and healthy (we mean sexxxxy!) over the coming months, wake up early and head over to that trainer!
Various studies on fat burning exercises have revealed that we burn stored fat faster and therefore lose more weight when we do our workouts in the early morning, or when we exercise on an empty stomach.
Some research has indicated that when we exercise before eating breakfast, our body burns fat more efficiently, which in turn results to better muscle building. It is also reported that an empty stomach will produce hormones that promote fat burning and the building up of muscles. That’s in contrast to when our stomach is full, as our body’s activity is more focused in digesting the stored food, so the body building and fat burning hormones are not readily released.
The science behind burning all that fat…
The science behind all that fat burning is pretty darned interesting too: carbohydrates supply our body with fuel that boosts our energy and keeps us going. It is metabolized into glucose, a type of sugar that is stored in our muscles and liver as glycogen (carbohydrates, or the metabolized glycogen, is our body’s primary source of fuel). When an abundant supply of glycogen is available, this is what our body burns as fuel when we exercise. You may be thinking – and hoping – that you are burning stored fat, but in reality, you are just using up your body’s primary fuel. This is why we have to eat after performing strenuous workouts or doing physical work.
Our blood sugar drops during the period overnight when we sleep, because we’re obviously not in-taking any carbs, so our glycogen level is also lowered. When we exercise early in the morning while the level of glycogen in our body is low, our body turns to the fat stored in our muscles and uses it for fuel. Thus, we burn more fat compared to exercising with a full stomach when glycogen levels are high.
However, that morning training session shouldn’t be too intensive (but just enough to give your heart a good workout) – since fat is metabolized slowly our body turns back to the glycogen if it is really pushed during a hard session, and the adverse consequence is that our body sugar will be depleted. Therefore an early morning bike ride without pushing too much is best for really burning that fat off.
And once you’ve finished your early morning session, be sure to eat food rich in carbohydrates and protein to replenish body fuels. Perfect foods for the job include bread, eggs, baked beans and a nutritional drink; they’ll all help give your body the energy that it needs after your morning workout.
OK, the health benefits of cycling are well-documented – higher muscular strength and cardiovascular fitness levels, better blood circulation and yes, effective weight loss.
This last benefit is a particularly important one, given that those of us a little overweight are more statistically likely to develop a whole host of ailments ranging from diabetes and high blood pressure to kidney failure and heart disease. So yes, keeping the pounds off is vital in a world that seems intent on feeding us food that is ever higher in fats and sugar.
One of the most effective and efficient ways to burn those nasty, evil calories is with a bicycle – and an even better way of losing those pounds during the winter months is with an indoor bike trainer. Indoor trainers are superb in assisting you squeeze in fat-burning workouts whenever you can, regardless of what the elements are throwing at us outside.
We’ve dug a little deeper into this topic ourselves, as we’ve been down the road of trying to effectively lose weight, so here are THREE killer tips that worked for us and will hopefully do the same for you if you’re looking to turn your saggy waistline into a solid six-pack.
TIP 1: Exercise at 50-60% of your maximum capacity
Imagine a spectrum that measures physical effort from levels 1 to 10, 1 being a slow stroll and 10 being “so exhausted you can barely walk”.
It may seem intuitive to cycle at levels 8 to 10 as they would appear to be the most effective in burning calories.
However, the “effectiveness” of a given workout depends on your fitness goals. Cycling at high intensity may be good for building cardiovascular fitness, but if fat-burning is your aim, it’s best to cycle at low to moderate intensity (somewhere between levels 4 to 6).
A good gauge is whether you can maintain a conversation throughout the session. This encourages your body to burn lipids rather than muscle and as an added bonus, leaves you less sore the next day so you can work out more often for faster results.
A golden tip for ensuring your trainer helps in your quest to lose weight: tweak the resistance!
TIP 2: Try interval training
Interval training involves alternating high and low intensity training within a single workout.
That could involve a 30 second sprint on your indoor trainer, followed by a minute of brisk strolling (say at level 4 on the spectrum we discussed above). This 90-second workout forms a single interval. If you perform 10 to 15 of these intervals in one training session, your fat-burning engine is sent into overdrive.
According to studies, HIIT (High-Intensity Interval Training) is far more efficient at fat-burning because it sends your metabolism through the roof for up to 24 hours after your workout, ensuring your body is constantly zapping away at your excess fat.
TIP 3: Mix it up!
Invest in a decent indoor bike trainer that comes with adjustable resistance (even better, go with one of these and never worry about resistance again!), as this will give you a myriad of options with which to vary your training.
After a few weeks of interval training, your body might adjust and your weight loss might start to plateau. Switch it up with long endurance sessions at very high resistance but low speeds. Keep your body guessing, and you’ll consistently get results with your fat loss goals.
With these 3 killer tips and a trusty bike trainer, that extra tire will be gone in no time at all!
Good Luck and Happy Riding!
See Also: The 5 BEST bike trainers of 2017
OK, so we all know by now that cycling is good for your health. And with the weather starting to turn over the fall, indoor bike training is the perfect way to reap these health benefits.
But if pressed to name exactly how cycling improves your overall health and fitness levels, even the most ardent cyclists of you might struggle. So we’ve done it for you, by wrapping up the 7 ways that indoor bike trainers can truly transform your health below.
Help you lose weight
Obesity is becoming a global epidemic, and the associated health consequences such as diabetes and heart disease kill hundreds of people every day. Indoor training is one of the best ways to shed pounds, especially during those off-season months when we often pick up a few extra pounds. To burn even more calories, try high-intensity interval training, or just read this post for killer weight-loss tips or this post for tips on how to use your trainer to shed some weight.
Recuperate from injury
Although most injuries require some bed-rest, if you stay immobile for too long you run a real risk of making things worse with some muscular deterioration. Low-impact exercise (with your doctor’s approval, of course) is the best way to speed up your recovery and maintain as much fitness as you can. Even a few minutes of indoor bike training can make a huge difference – it can get blood flowing nicely through the muscles to promote muscle healing.
Reduce the risk of cancer
Although we’ve poured billions of dollars into cancer research, there’s still little we know about this cruel and debilitating disease. One thing we know for sure, however, is that all studies indicate regular exercise helps to prevent cancer. General medical advice seems to point at getting physical at least a few times a week – many cycling experts recommend getting on your trainer at least three times a week to seriously reduce that cancer risk.
Improve your mental health
Research by Hillman (2007) found that elderly people who exercised regularly had a much lower chance of succumbing to Alzheimer’s disease. It’s not just the old folks who stand to benefit, though – cardiovascular exercise like cycling can improve situational awareness, boost creativity and even stave off depression. The health benefits of cycling clearly go beyond the merely physical!
Improve your cardiovascular health
High blood pressure and heart disease are far more likely to develop in those with sedentary lifestyles. If you cycle for as little as 10 minutes a day (e.g. by cycling to work), you can reduce your chances of developing both ailments by as much as 10% – that’s a great investment in anyone’s book.
Extend your stay on this planet!
Do you often lament that by the time you retire, you’ll have too few “golden years” left to reap the rewards of a lifetime’s hard work? Well, regular indoor bike trainer sessions might just be the solution to that. A study of Tour de France cyclists revealed that many professional cyclists tended to live around 5 years longer than the general population. OK, so you don’t need to register for the Tour each year, but get that trainer out for some serious training sessions while you still can!
Look better – and sexier!
Alright, so this isn’t strictly a health benefit – but having muscular legs and a toned bum definitely never hurt anyone’s health. Cycling can do wonders for your physique, and in turn for your confidence. If you’re looking to do better with members of the opposite sex, starting a rigorous cycling regime by investing in a good bike trainer may be the best way to go! And read this if you want to know the BEST time for your training sessions for optimal sexiness and good looks!