on the trainer // the essentials

This is the first post in the series, on the trainer.

Winter is in full swing… and, even though I’m longing to bike outside, it’s actually blizzarding; the wind’s howling, the snow’s drifting and the streets are slick as a skating rink. Not too conducive to skinny tires and aero. Heck, my car can barely make it around the Saint Paul streets!

So, on the trainer it is! Before getting into the details of how to set it up, there are a few key things you need before you hop on. With that, here are my bike trainer essentials.

1. Bike trainer (duh). I ride a Kinetic Road Machine 2.0. It’s fairly quiet, rides smoothly and folds up for easy storage and transport. There are plenty of options out there to fit any budget, so get one that’s best for you.

2. Front wheel riser. A front wheel riser ring (about $25) elevates your front wheel so it’s even with the back. Plus, its grooves keep your front wheel stable, i.e. no wobbling side to side. I used a giant phone book prior to having one… worked ok, but it wasn’t nearly as stable as the riser.

3. Trainer tire. Tires wear down much quicker on the trainer since they’re constantly rubbing on the flywheel. So, there are a few options:

• Specific trainer tire. These have harder rubber and last longer; however, they tend to squeak a bit, so be prepared for that (this drives me batty, so I don’t use one).
• An old tire. This is a great option if you’re riding solely on the trainer. Come warmer weather, put on a new tire, and you’re good to go outside.
• Trainer dedicated wheel. If you’re switching it up and riding inside and outside, this works well, as you can switch between the two wheels instead of swapping out the tire each ride. One note: This requires two cassettes, too 🙂

4. Trainer skewer. A trainer skewer is a bit different than the regular skewer that holds your back wheel in place. The ends are round so they fit properly into the trainer and holds your bike as secure as possible. Some trainers come with this skewer so check the box when purchasing.

5. Bike computer. Having a bike computer on the trainer is helpful to gauge your speed, cadence, distance, time and power (if you have a power meter). The speed/cadence sensor on the rear wheel tracks your speed and distance. I always ride with my Garmin Edge 500, and during intervals, I’m glued to my power number. Tip: Be sure to turn off the GPS inside 🙂 Again, lots of bike computer options here to fit your budget! You definitely don’t need anything super fancy 🙂

6. Towels. Be prepared to sweat! By the time I’m done spinning, I can usually wring out my tri shorts + sports bra. Keep your handlebars or aero pads drier with inexpensive hand towels. Plus, they double as tissues… wait, maybe I’m the only one whose nose runs while biking 😉

7. Yoga mat. An inexpensive yoga mat under your trainer and bike catches all the grime and sweat.

8. Hydration. Remember to drink up while riding… hydration is crucial! (And, I’ll admit… during the winter, I’m terrible at drinking enough water… working on this!) I stick to good ol’ H2o during shorter rides; on longer ones, Osmo Nutrition Active Hydration for women is my go-to.

Next up: Setting up your trainer… and, there may even be a video 🙂

Happy biking, friends!