Bike Trainer Basics

Rollers – A system of usually three parallel cylinders (rollers) that the bike sits on and which spin as the wheel are turned. Typically the rear rollers will be attached by a drive system to the front meaning that the front roller and therefore wheel will be turning at the same rate as the back one. Bike rollers provide for development of smooth technique and balance and are favoured by track cyclists because of this. We can all benefit from refining our spinning technique and balance – smoother riding means more efficiency and the ability to go harder longer. I know what your thinking ‘How the hell do I balance when I have no forward momentum?’ A coaches standard reponse will be ‘Just don’t think about it too much.’ You’ll find the same forces are at work when on rollers as are in play when you’re on the road and this is a great way to improve your form. Rollers are more about technique than fitness although with some models you can attach a mag resistance unit.
Wind Bike Trainers – Wind trainers provide resistance through a fan like attachment – hence the name. They can be very noisy but do provide exponential resistance -which is preferable if you want more of a ‘road feel’. Exponential resistance essentially means the resistance is speed sensitvie and follow the power formaula of an outdoor ride. They also usually come in a little cheaper than the other options.
Mag Trainers – Mag bike trainers use, you guessed it, a magnet system to provide resistance. While they are quieter than wind trainers they don’t offer any exponential resistance. You can usually adjust the resistance levels manually but bottom line is they will give you a less than realisitc road feel.
Fluid  Trainers – As the name suggests these bike trainers provide resistance from an impellor within a fluid held within a sealed chamber. They are quieter and offer exponential resistance. There are a number on the market and you may find that the resistance in some changes as the fluid changes temperature. We recommend the Kurt Kinetic range of fluid bike trainers as they don’t have this characteristic.

Generally – Unless you use a rim driven bike trainer (not recommended) you need to use slick tyres
on your back wheel – on both if you’re on rollers. Rollers are great for improving your cycling form but if you want to do hard intervals sessions you’ll need a bike trainer that offers some resistance.
If you can afford it a fluid trainer is certainly the way to go.

With a bike trainer as with any equipment it will come to nothing unless you use it effectively. When it comes to bike
trainers you need a training plan and you need to stick to it. Just riding in one place with no structure will bore you senseless and put a serious dent in your motivation – so invest in a good interval training programme and stick to it – then come the Summer you’ll be able to dump all those guys who didn’t want to get wet or cold through the winter.