Rollers are viewed with suspicion, incomprehension or downright fear by many riders – a dangerous liability only suitable for hardcore experienced riders. But once mastered, they can provide a valuable addition to the training armoury of any cyclist, regardless of experience.
Although essentially based on the same simple design that’s been used for years, modern rollers have evolved and are much more user-friendly than those of old. Improved bearings offer a smoother ride, and smaller drums are easier to get spinning and mean less distance to fall. Some roller sets now have parabolically shaped rollers which make it easier to stay on.
Related: Best turbo trainers and rollers
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Roller rewards
There are two major benefits to rollers when compared with using a turbo trainer. First, rollers improve your balance and bike handling skills. If you struggle on the road with basics such as holding a straight course when getting a bottle out of its cage, digging an energy bar out of your jersey pocket or taking off a jacket, then you can definitely from the balance and core stability training that rollers deliver.
Edmund Burke, coach, former physiologist for the US cycling team and author of Serious Cycling, agrees. “It takes weeks to be able to ride on rollers and feel relaxed enough to lift your hands off the handlebars,” he says. “Once you get past the learning stages though, the bike handling skills you obtain will make you a more confident and successful cyclist.”
Key strokes
Technique
Example sessions
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0-10 minutes: Start off spinning in an easy gear at 90-100rpm and, over 10 minutes, increase the gear incrementally.
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10-15 minutes: Continue building cadence (100-110rpm) and progressively work through the gears so that by the 15-minute mark you’re riding at tempo effort. This pace will feel sustainable but will need concentration to keep it up and equates to around 80-90% of maximum HR.
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15-20 minutes: Hold the tempo effort.
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20-25 minutes: Put in three hard 20-second efforts with 90 seconds of easy spinning recovery.
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0-5 minutes: In a medium gear (39x18), ride easily, building your cadence to 100rpm.
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5-5:30 minutes: Staying in the same gear, ‘spin up’ to the maximum cadence you can manage without bouncing. Hold the cadence through to the end of the 30-second period. Concentrate on getting your lower legs and feet to relax.
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5.5-20:30 minutes: Repeat the spin-up on every fifth minute (10, 15 and 20). Spin easily at 90-100rpm for each five-minute recovery.
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0-5 minutes: Warm up, spinning at 90-100rpm in a medium gear (39x18).
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5-10 minutes: Ride a cadence of 100rpm+ and a gear that allows you to ride at 60% of max heart rate.
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10:00-10:30: In same gear, do 30-second all-out effort.
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10:30-13:30: Recover: spin easily in medium gear.
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13:30-18:30: Ride a cadence of 100rpm+ in a gear that makes you ride at 65-75% max HR.
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18:30-19:00: In same gear do 30-second all-out effort.
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19:00-23:00: Recover: spin easily in medium gear.
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23:00-29:00: Ride a cadence of 100rpm+ in a gear that allows you to ride at more than 80% MHR.
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29:00-29:30: In same gear do a 30-second all-out effort.
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29:30-34:30: Recover: spin easily in medium gear.
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34:30-END: All-out in top gear for as long as you can.
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