Indoor Bike Trainer 室內自行車訓練台
It has been about four years since I first seriously took up cycling. From the early days where I could only ride a few kilometers per trip to the round-Taiwan cycling challenge years ago, I have developed quite a regular cycling habit. However, with the tremendous workload before I retired plus the occasional adverse weather condition, I can hardly keep up with the regular exercise.
At the time of retirement, I plan to spend more time on cycling. However, the truth is that my time has actually been taken up by all those tedious housework and it is quite impossible or not worthwhile to take a ride in the countryside. To save me from deteriorating health condition, how about doing indoor cycling?
Indoor cycling is not a new thing and it is used to be deployed in body fitness and professional cycle training. With the technologies advancement and information available in the Internet, you and me can now have access to these type of training.
騎自行車已有四年多，由最初每次只能騎乘數公里至今天已完成過臺灣環島，其間需要養成恒常的騎乘訓練，高峯期保持每星期兩天。但隨著早幾年工作量的增加，再加上要舟車勞頓到新界騎乘，很多時候都未能維持每週一次。如果天氣不佳，下大雨或受持續性的寒冷天氣影響，更易令人放棄。
當初以為提早退下來會有更多時間騎乘，但實際上日常的瑣碎事及家中事務原來更困身，日中抽數小時到新界騎車變得不可能亦不化算。如果繼續這樣，想信身體狀況只會一天一天的差下去。那麼，不如在家中騎乘吧！
室內騎乘也不是甚麼新的事物，以往大多用於健身活動或是給自行車手的一種專門訓練。隨著科技普及和網上資訊的流通，一般人亦可輕易接觸到這類訓練。
Some background on Bike Trainers 淺談自行車訓練台
A bike trainer is required for indoor cycling. Low end trainers exist in the form of bike rollers or magnetic/fluid resistance trainers with prices ranged from HKD 1000 to 3000.
A bike roller is consisted of three rollers mounted on a rectangular frame. There is no other supporting structure and the rider has to pedal continuously in order to keep the bike stay on the roller.
室內騎乘需要有一部自行車訓練台。市面上有最基本的滾筒式、磁阻/油阻式訓練台，價錢亦很商宜，由千多港元至三千港元不等。
滾筒式訓練台由三個滾筒組成，沒有其他的輔助，使用者只需把自行車放於滾筒上騎乘即可。
Magnetic/Fluid resistance trainers utilise magnets/fluid to provide the required pedalling resistance. A supporting frame with a small roller and resistance generating unit is used for mounting the rear wheel to the trainer. A steel rear wheel skewer is provided to match with the frame mounting clamp. As fluid resistance trainers use either silicon or other fluid in the resistance unit, they operate more quietly and provide a better pedalling experience. On the other hand, they also come with a high price tag.
磁阻/油阻式訓練台是透過磁力或油壓來改變騎踏阻力。基本上是由一個後輪支架，滾筒及阻力產生機件組成。使用者需要換上隨訓練台附上的後輪快拆，再把自行車後輪夾在訓練台上便可進行訓練。油阻式訓練台運作上比磁阻式寧靜，騎乘感覺亦較平穏，但價格上也相對地高。
Despite bike roller offers not much pedalling resistance as the other trainers, it requires the rider to be more focused and maintained balance while pedalling. This in turn help to improve riding techniques and coordination.
Magnetic/Fluid resistance trainers provide much stronger pedalling resistance up to around 2000 W and are suitable for intensive cycle training, cardiorespiratory endurance training. Rider can change the pedalling resistance via remote control cable to suit his training needs. As the bike is mounted onto the trainer frame, rider can be more focused in maintaining the cadence and power delivery.
Similar to the magnetic/fluid resistance trainers, there are also the “Direct-drive” trainers that eliminate the “tyre-to-roller” contact and offers much better accuracy, pedalling response and riding experience to the riders. Noise level is also lower due to the use of fluid resistance unit in most of these trainers. Another key feature of these “Direct-drive” trainers is the inclusion of various sensors to provide instant pedalling information like speed, cadence and power for reference and analysis. With such sophisticated features, “Direct-drive” trainers are also more expensive at HKD 6000 or above.
相比上述兩類訓練台，滾筒式所提供的阻力有限，但對平衡力的要求較高，可改善騎乘技巧及人車協調。磁阻/油阻式訓練台則能提供較高的阻力，適合高強度的騎乗、心肺訓練，使用者可透過線控作阻力調整，以配合的訓練要求。由於自行車是固定於訓練台上，訓練時可更專注於踏頻及功率之維持。
還有一類是飛輪傳動式的訓練台。使用者需把自行車後輪拆除，直接把車架扣於訓練台的齒盤上，不需倚靠後輪與滾筒的接觸去推動訓練台，阻力的控制可以更準確。由於這類訓練台多是利用油壓調控阻力，運行時亦較寧靜。另一方面，飛輪傳動式訓練台亦內藏多種的傳感器，能提供即時的速度、踏頻及功率資給使用者參考。價格方面亦較昂貴，一般需六千多港元。
Nowadays, trainer manufactures have embedded microprocessors to their products so that these Smart Bike Trainers can be controlled with professional cycling training software package. Another emerging trend is the development of Virtual Cycling software like “Zwift” for virtual cycle training and online racing. With such powerful features, they definitely do not come cheap, ranged from HKD 5000 to over above HKD 10000.
近年，科技發展一日千里，不少廠商亦相繼加入微處理器以成為智慧型訓練台，透過適當的軟件來控制訓練台的阻力，以提供專業的騎乘訓練。此外，另一類的互動線上虛擬騎乘軟件如 “Zwift” 亦陸續登場，提供訓練及即時的聯缐比賽。如此強大的功能，價格亦相當高，由 HKD 5000 至萬多元不等。
My target Bike Trainer Setup 我的騎乘設置
For long-term training and usage needs, I plan to get a magnetic/fluid resistance smart trainer. In case I subscribe to any of the online cycle training or virtual cycle racing services in the near future, I don’t need to replace my bike trainer.
On trainer selection, I will focus on the following factors:
作為長遠的訓練及使用需要，我打算購入一部智慧型的磁阻/油阻訓練台，即使日後要加入虛擬騎乘的行列，也不需要更換訓練台。
對於產品的選擇，我們考慮以下因素：
- Trainer connectivity support 訓練台連接基際的支援 – Ant+, BTLE (Bluetooth Low Energy)
- Trainer control standard compliance 訓練台控制標準的支援 – FE-C (Fitness Equipment Control)
- Resistance level in Watt 訓練台阻力功率
- Compatibility with online cycle training software 線上訓練軟件共融性
- Price 價格
- Product quality 質量
- Product support 產品支援
- Have vision on product development 產品長遠發展
My shortlisted trainers are:
我的入選名單包括：
- Wahoo Fitness KICKR Snap
- CycleOps Magnus Smart Trainer
These two smart trainers perform roughly the same against all of the above selection criteria. Wahoo Fitness is a young and dynamic company who make a number of innovative products. CycleOps is an old brand (well, just 15 years!) with good reputation.
Since “KICKR Snap” is not available in the Asia region, I finally decided to get the “CycleOps Magnus Smart Trainer” at USD 599.99.
兩者在所有的評選因素上都不相上下。Wahoo Fitness 是一間充滿動力的新公司，能做出很多具突破性的產品；CycleOps 則是美國老品牌 (亦只有 15 年)，有口碑。
由於 “KICKR Snap” 沒有輸出至亞洲地區，我最後選擇了零售價 599.99美元的 “CycleOps Magnus Smart Trainer”。
It just happened that there is a promotional discount for the CycleOps Magnus Smart Trainer available in CRC (ChainReactionCycles). I got mine for around HKD 3700 with free delivery to HK within 5 days.
Here we come the unboxing:
剛巧網店 CRC (ChainReactionCycles)有優惠及免運費，我用了大約 3700 港元買入一台 Magnus Smart Trainer，五天內送抵香港。
先來個簡單開箱：
Replaced the original rear wheel skewer with the trainer supplied steel skewer. The Quick Release (QR) lever should be on the left-hand side of the wheel.
接著換上隨訓練台附上的後輪收拆，留意快拆開關扳手應在自行車的左邊。
Followed the User Manual to assemble the Magnus Smart Trainer. Clamped the rear wheel of the bike to the trainer and prepared for the trainer firmware update.
依據盒內的用家手册，裝配好訓練台。把自行車夾在後輪支架，準備下一步的韌體升級。
Installed the “PowerTap” App to update the trainer firmware.
As I’m using Apple iPhone, search for “PowerTap Mobile” in AppStore. Use “PowerTap” to detect the CycleOps Magnus smart trainer and firmware update would be triggered automatically.
於手機安裝 PowerTap App 為訓練台作韌體更新。
我用的是 iPhone，在AppStore 下載 “PowerTap Mobile“。利用 PowerTap 找尋 CycleOps Magnus 訓練台並自動作韌體更新。
Upon completion of all the required setting, it’s ready for the first ride.
當一切調整配置完成後，終於可以首航了。
Having used the Magnus Smart trainer for slightly over one week, I found the riding was very smooth and with a reasonable road feel. As for the noise generated, CycleOps had done a good job to maintain it at an acceptable level.
Based on my personal observation, there were some minor things that you, as the rider, might need to consider in order to enhance your cycling experience with indoor bike trainers:
用了這部 Magnus Smart trainer 一個多星期，騎乘起來頗流暢，路面感覺也不錯。在噪音方面，亦抑制於一個合理水平。
綜合我個人的體驗，大家在使用這類訓練台時可留意以下的一些細節，相信可令大家的騎乘訓練多一點樂趣：
You will be sweating all over while riding indoor with trainers. Towel will help to keep you dry and stay alerted. It also prevents any damage to the bike frame as well as the floor by your sweat.
有別於戶外騎自行車，室內騎乘節奏較激烈，停頓時間亦相對減小。 數條抹汗巾會令你保持眼睛及面部乾爽，也避免汗水侵食自行車架及弄汚地板。
The high intensity indoor cycling will cause excessive loss of water and electrolytes. Remember to drink water and supplement with electrolyte drinks as appropriate.
高強度的室內騎乘亦會令你大量地流失水份，適當地補充水分及電解質可令你保持狀態。
One or several fans will also keep the room ventilated and lower your body temperature.
使用電風扇有助於保持室內空氣流通，也可以替你降温。
For those who is using non-direct drive bike trainer like me, you also need a Riser Block for the front wheel to keep the bike levelled or to simulate climbing. Since mine is not yet delivered, I have used two wooden blocks for the levelling.
如果你和我一樣都不是使用飛輪傳動的訓練台的話，你一定需要把前輪墊高以保持車架的水平或模擬攀爬。由於我網購的專用調整墊板尚未送到，我暫時用上兩塊木板把前輪提高約一英吋。
Last but not least, if you are also using non-direct drive bike trainer, remember to keep the rear tyre pressure according to the trainer specification. As each of these trainers will have it own resistance curve based on a specific tyre pressure to simulate road riding and the calculation of power, you should stick to the recommended setting to ensure trainer accuracy (90 – 100 psi for Magnus)
最後，如果你也不是使用飛輪傳動的訓練台的話，請注意車輪的胎壓。這類訓練台內置的功率裝置是依據特定的胎壓計算踩踏功率，請參考產品規格或使用手册的要求。我這部 Magnus 需要 90 – 100 psi 的胎壓。
My next attempt will focus on how to use my Wahoo Elemnt (or any FE-C enabled cycle computer) to control my CycleOps Magnus smart trainer for cycling workout. Stay tuned for my coming blog updates. Enjoy riding !
下一步我將會探討如何利用我的 Wahoo Elemnt 碼錶去控制這部 CycleOps Magnus 智慧訓練台作騎乘訓練。大家要留意我稍後的網誌更新。
Enjoy! 🙂 You should give Zwift a try!
Sure & will start my trial next week 😆. Thx.