Some people moved out of my building and left this contraption that I knew to grab before knowing what it was. Alas it is a 1up bicycle trainer. Great! Don't have a clue what to do with it, how it works, how to stick my bike into it .. Obviously I've never used one before. On the website there are no instructions that I can find. Anybody?

I don't intend to use it much, except those times when my wife demands that I stay home.