What’s the difference between rollers and indoor trainers?
Rollers require that you balance the same way you have to to ride down the road. The first time most people see a cyclist on rollers in fact, they’re often amazed because they can’t figure out what’s holding the biker up. What’s happening is, he’s balanced on three spinning drums (the rollers) held in a frame, two that the rear wheel rests on and one (sometimes two) for the front wheel. The front rear drum is attached to the front drum with a belt, so that as you get the bike wheels spinning, all three drums rotate at the same speed. This creates the same gyroscopic effect that helps you balance when you roll down the road outside.
Of course, just like riding outside, if your attention wanders, you’ll steer right off the rollers and fall over. You won’t go flying through the sliding door and out into the garden though, because there’s no forward momentum. Remember, you’re not actually moving forward, just spinning in place. As soon as the tires hit the floor, they’ll stop and you’ll fall over (watch out for that glass coffee table!).
Indoor trainers are very different from rollers. They’re stands that the bike is attached to so you can train in place. You don’t have to balance at all because the trainer provides a very stable platform that supports you. Both trainers and rollers usually provide resistance devices to create drag.
The significant differences in design between the two devices means that efforts you can do very easily on a regular trainer such as sprinting or spinning rapidly to elevate your heart rate or standing in a big gear (along with staring at a TV screen and watching an inspirational video) — are difficult to do on rollers, without lots of practice.
Rollers are great for teaching you to ride a straight line and for learning how to relax your upper body. And they make the time pass because you’re preoccupied with staying on and remaining smooth. But most indoor bikers are more interested in getting a quality workout than becoming a better bike handler. Trainers are better for this because they support you and take the balance and control out of the exercise equation.
We stock different indoor cycling devices and we’re happy to show you what we recommend.
What features are important in a heart-rate monitor?
Today’s heart-rate monitors are pretty amazing. We recommend the wireless type because they’re accurate and user friendly. They come in two pieces, a belt that’s worn around your chest (the transmitter) and a watch (the receiver) that’s worn around your wrist (or placed on the handlebar).
To use a wireless heart-rate monitor, you simply wet the surfaces of the transmitters on the belt and wrap the belt around your chest. Attach the watch to your wrist or bars and you’re wired for heart rate. In use, the chest transmitter picks up your heart beat and sends a signal to the receiver on your wrist, which displays your current pulse. So, you now know exactly how hard your heart is working at all times.
The great thing about heart-rate monitors is that they help gauge one’s fitness so you can plan your training based on good data about your current fitness level. They also allow you to accurately gauge your effort so you can make sure you’re working hard enough and so that you can ensure you’re resting, if you’re in recovery mode after too long or hard a ride.
A myriad of features are available in modern heart-rate monitors, such as memory functions and downloadability. Which model you use should be based on how much you wish to spend and what features you think you’ll use. Some of the most basic HRMs, which only provide a readout of heart rate, are very popular exactly because they are so simple (also, the least expensive). There are no complicated features to confuse you.
If you’d like a more features-laden model, nice options to have include average heart rate, so you can tell your heart-rate level during a workout; programmable alarms that sound if you’re going too easy and/or too hard; and memory, which lets you play back a ride and see your pulse’s peaks and valleys. There are also HRMs that are part of a full-function cyclo-computer, which means that besides pulse, you get a readout of all your favorite ride data, too, such as mph, average and top speed, distance, etc.
If you’re interested in this important training tool, come in and we can demonstrate the latest models. Keep in mind that some even double as wristwatches so you can use them off the bike, too.
Can I lose weight by biking? If so, how?
Yes. Cycling is an excellent calorie consumer and weight-loss exercise. For example, a 160-pound man will burn about 870 calories pedaling seventeen miles in an hour. That’s pretty close to what the same man would burn running and a lot more than he’d burn playing golf. But, there are no miracles. In order to lose weight, you must burn more calories in a day than you consume. So bicycling is excellent, but you must also eat sensibly.
If you can maintain a regular ride schedule, avoid over eating and fatty foods, there’s an excellent chance that biking will strip the weight you want to lose. One of the biggest reasons is that cycling is fun. Unlike, a lot of other exercises, biking is done on a machine that supports your weight. Consequently, there’s no impact on your feet, ankles, knees and back. So, you’re a lot less likely to get injured as you roll up the miles.
Also, and maybe more important, cycling gets you out and about so can enjoy yourself while exercising. You get to coast down hills and see new areas. Most people find it fun and motivating. And, when you’re enjoying yourself and feeling motivated, you stand a great chance of taking off any excess weight. Good luck. Let us know if you have any questions at all about cycling and how to ride to manage your weight.
How do I climb hills faster?
The bad news is that how you climb depends a lot on your genetics. There are people born to go up, and there are those who must earn every inch. And, it’s primarily your body type that determines how you feel when the terrain gets vertical. The greater your strength-to-weight ratio, the easier it’ll be to climb and the faster you’ll motor up mountains and hills. That’s why in major races, all the skinny people suddenly appear at the front when the terrain slopes skyward.
But don’t despair if you’re six-feet-four and 200 pounds. While you may never rocket up ascents like Lance Armstrong, you can definitely go up faster if you train for the hills. Mostly what’s needed is lots of riding that develops power. If you want to improve your abilities on hills, start riding undulating routes regularly. You might add hill repeats (do each hill twice or pick one and go up it several times) to get the most benefit out of your rides.
It’s harder to train for the ups if your main riding roads are runway flat. Here, something that’s a decent substitute for hill training is heading out against a stiff headwind. Warm up and then settle into a slightly larger gear (this should slow your cadence to about 80 rpm) and push yourself as if you were grinding up a long grade. For motivation, remember the tailwind and the free ride home.
Another trick that works nicely is doing repeats on highway overpasses. Even though these sections aren’t particularly steep, you can train your legs and lungs to climb if you do four or five ¾-effort repeats a couple of times a week.
It may sound silly, but something else that helps a lot of cyclists in the hills is maintaining a positive attitude. If you’re looking forward to the ups, and enjoy the challenge, you’ll definitely go faster regardless of your size, weight and fitness level.
Are Spinning classes a good workout?
Good? As Kellogg’s Tony the Tiger would say, “they’re greaaaat!” That’s about the only way to describe a workout that’s fun, challenging, motivational and super effective, all at the same time.
Spinning classes are conducted by enthusiastic leaders, who ride with you and guide you through the session. Because they’re coaching and you’re riding alongside other spinners, you’re motivated to do your best. And, because it’s a structured routine, carefully planned to offer hard work, but plenty of active rest when necessary, too, you’re guaranteed excellent exercise. In fact, some top bicycle racers attend spinning classes.
Be sure to call the club if you’re new to find out when the Spinning sessions take place. Bring a water bottle, a towel and your cycling gear, and prepare to experience one of the best indoor workouts available.
