Rollers are viewed with suspicion, incomprehension or downright fear by many road cyclists. 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.
- Best turbo trainers and rollers
- How I learned to love the rollers
- Complete guide to winter road cycling
Rollers vs. turbo trainer
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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 gain 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.”
Second, high-cadence workouts on rollers are perfect for developing a super-smooth, even and efficient pedal stroke. Poetically described by the French as ‘souplesse pedalling’, it’s what pro riders spend most of the winter working on and what separates great riders from the merely good.
The advantages of rollers
The disadvantages of rollers
How to ride on rollers
1. Starting off
2. Keep looking straight
3. Keep your mind on the job
Two recommended roller sessions
1. Wake-up drill
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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.
2. Maxing out
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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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10-10½ minutes: In the same gear, do 30-second all-out effort.
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10½-13½ minutes: Recover — spin easily in medium gear.
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13½-18½ minutes: Ride a cadence of 100rpm+ in a gear that makes you ride at 65-75% max HR.
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18½-19 minutes: In the same gear do 30-second all-out effort.
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19-23 minutes: Recover — spin easily in medium gear.
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23-29 minutes: Ride a cadence of 100rpm+ in a gear that allows you to ride at more than 80% MHR.
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29-29½ minutes: In the same gear do a 30-second all-out effort.
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29½-34½ minutes: Recover — spin easily in medium gear.
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34½ minutes-END: All-out in top gear for as long as you can.
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