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Cycling is one of the most complete sports that exist and safer for our muscles and joints, as it avoids tensions and the burden of body weight. Cycling brings a lot of benefits, for example, it helps us to oxygenate the brain and combat stress, but also to strengthen the muscles of the legs and back (helping us to improve our posture), or to raise our aerobic threshold because it is a type of cardiovascular activity. But also to improve our immune system, to control weight and even to have healthier and more resistant joints. Now, did you know that you can achieve all this and more without leaving home? Here’s what a bike trainer is and the benefits of training with a bike trainer. Read on!
What is a bike trainer
A roller is a device that receives the movement of the bicycle. The transmission of the pedal stroke passes to this device in which the bike is fitted – it can be a mountain or road bike – thus allowing us to pedal in a fixed location (usually indoors). Training with a roller (bicycle) is the ideal option for those who are dedicated to the world of cycling, but also for those who want to improve their physical condition on the bike. In addition, thanks to the training roller we can continue with our exercise routines at home when the weather prevents us from going out. Currently on the market we can find a large number of rollers for bicycles, however, not all are equal or offer the same features. These are the main models:
- Roller bike roller: This type of roller is used with the two wheels where the bike is fitted and its most outstanding quality is to ensure balance.
- Magnetic resistance bike roller: In these cases the bike is only attached to the rear of the frame and has a magnetically controlled bearing that serves to regulate the intensity.
- Fluid resistance bicycle roller: The device works in the same way as the previous one, but with the difference that it is hydraulically controlled.
- Direct drive bicycle roller: The roller integrates the bike’s sprockets, which means that the bike must be placed on it without the rear wheel. It has many advantages, such as noise avoidance, realistic incline simulations (the most modern ones offer an incline of up to 20%), precise braking systems and much more.
- Smart Bike Roller: This is one of the best sellers on the market. It allows you to experience the most realistic cycling sensations anywhere. They automatically adjust the resistance according to the route to offer a very realistic terrain experience, among many other features.
Benefits of training with a trainer
Now that you know what a bike trainer is, we can explain the advantages of training with it. We look at them in this section:
Training with a bike trainer: a realistic feeling of cycling at home.
Especially when we train on a smart or direct-drive bike trainer. These increasingly modern machines will make us feel like we are on the ground, moving through our favorite places. It is even possible to regulate the incline or set the route according to the experience we want to have.
Training with a bike trainer: improving our performance and gaining endurance
As when we practice indoor cycling, the bike trainer will allow us to improve our performance and our marks on the bike. Exercising with a bicycle is very useful for working the cardiovascular area, increasing the maximum heart rate and the pumping of blood to the muscles. That is, it improves our ability to oxygenate the muscles and remove carbon dioxide from the cells. But not only that, roller training is also essential to gain strength in the leg muscles, even to increase muscle mass, which will serve to improve endurance and performance. On the other hand, by training with a roller, we will reduce body fat and our body will make better use of energy. Undoubtedly, this is a very useful training to improve our times on the bike -not forgetting that we can regulate the intensity depending on our condition-.
Training with a bike trainer: using the bike on rainy days
This type of cycling simulator gives us the possibility to ride at home and work as if we were on the street. This is one of the main advantages of this device – regardless of the type – especially when it is rainy and we do not have the opportunity to go out on the road or in the mountains to practice our favorite sport.
Training with a bike trainer: making the most of your time
Training with a trainer has a very important advantage, and that is that we will be able to make better use of our time. Above all, because we will not have to organize our route, nor check the traffic, nor the weather before setting off -and, of course, there will be no possibility of getting lost nor will it be necessary to have a GPS-. In addition, at the end of the training session you can take a shower and continue with your routines.
Roller training: aspects to take into account
When training on a trainer, it is important that you take into account a series of recommendations to ensure that you make the most of the benefits of this device and use it correctly. Note the following:
- Warm up properly to avoid injury and subsequent discomfort in the legs or back.
- Position the bike properly on the trainer to avoid a possible fall. Make sure the bike remains stable and does not sway. The bike must be perfectly fixed to the trainer.
- Choose the trainer that best suits what you are looking for, depending on your condition and needs.
- Get a quality trainer that offers a more realistic experience, decreases noise and vibrations when you use it and allows you to get the most out of it.
