{"id":270,"date":"2021-12-01T17:00:00","date_gmt":"2021-12-01T16:00:00","guid":{"rendered":"https:\/\/www.bikeradar.com\/?p=286276"},"modified":"2021-12-01T17:17:16","modified_gmt":"2021-12-01T16:17:16","slug":"how-to-ride-on-rollers-and-why-they-could-make-you-a-better-cyclist","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/rss_feed\/how-to-ride-on-rollers-and-why-they-could-make-you-a-better-cyclist\/","title":{"rendered":"How to ride on rollers and why they could make you a better cyclist"},"content":{"rendered":"

<\/p>

By Nik Cook\n \t\t<\/p>

Published: Wednesday, 01 December 2021 at 12:00 am<\/p>

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Rollers are viewed with suspicion, incomprehension or downright fear by many road cyclists. But once mastered, they can provide a valuable addition to the winter training<\/a> armoury of any cyclist, regardless of experience.<\/span><\/p>\n

Although essentially based on the same simple design that\u2019s been used for years, modern rollers have evolved and are much more user-friendly than those of old. Track and cyclocross<\/a> riders still use them to warm up for races and recover afterwards. <\/span><\/p>\n

Improved bearings<\/a> offer a smoother ride, and smaller drums are easier to get spinning. Some roller sets now have parabolically shaped rollers, which make the trainer easier to stay on.<\/span><\/p>\n

Rollers vs turbo trainer<\/h2>\n

The advantages of riding on rollers<\/h3>\n
\""Belgian\"<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
Rollers are still a common sight at race starts.<\/span><\/figcaption> Allan McKenzie \/ SWPix.com<\/i><\/span><\/div>\n

There are two major benefits to using rollers over even the best smart trainers<\/a>.<\/p>\n

First, rollers improve your balance and bike-handling skills.<\/p>\n

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.<\/p>\n

Edmund Burke, former physiologist for the US cycling team and author of Serious Cycling<\/em>, says it might take a few weeks to feel relaxed enough to ride no-handed<\/a> on rollers. \u201cOnce you get past the learning stages though, the bike-handling skills you obtain will make you a more con\ufb01dent and successful cyclist,\u201d says Burke.<\/p>\n

\""Bicycle\"<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
Rollers can help improve your pedalling style at high cadences.<\/span><\/figcaption> Felix Smith \/ BikeRadar<\/i><\/span><\/div>\n

Second, high-cadence<\/a> workouts on rollers are perfect for developing a super-smooth, even and efficient pedal stroke. Described poetically by the French as \u2018souplesse<\/em> pedalling\u2019, it\u2019s something pro riders spend a lot of time on.\u00a0<\/span><\/p>\n

Dr Jamie Pringle, senior physiologist at the English Institute of Sport, sees this as a major bene\ufb01t. \u201cPedalling style is a major component of \ufb01tness,\u201d he says. \u201cAn efficient pedal stroke ensures that the delivery of force is economical. On a turbo, you can get away with mindlessly mashing the pedals. On rollers, you can\u2019t.\u201d<\/p>\n

By concentrating on key aspects of the pedal stroke when roller riding, you can go a long way towards minimising the dead spots at the top and bottom of the stroke, and improving efficiency.<\/span><\/p>\n

\u201cDon\u2019t think you have to pull up on the pedals,\u201d says cycling coach John Capelin. \u201cBut focus on scooping through at the bottom of the stroke and pushing over the top.\u201d\u00a0<\/span><\/p>\n

Another bene\ufb01t is that you get a more interesting workout than on a dump turbo trainer because you have something to concentrate on. The ease of setting up is also a bonus \u2013 you don\u2019t have to bolt your bike on.<\/span><\/p>\n

If you <\/span>train with a power meter<\/span><\/a> on your bike outdoors, <\/span>you can also use a set of rollers with indoor training software such as <\/span>Zwift<\/span><\/a> or<\/span> TrainerRoad<\/a>.<\/p>\n

The disadvantages of rollers<\/h2>\n
\""Simon\"<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
Rollers can\u2019t match the resistance levels offered by a smart trainer.<\/span><\/figcaption> Simon Bromley \/ Immediate Media<\/i><\/span><\/div>\n

First off, you\u2019ll have to spend time learning how to ride them \u2013 riding on rollers takes genuine skill and can be pretty nerve-wracking at first.<\/span><\/p>\n

Some sets come with optional resistance fans or other methods for raising the training load, but the maximum resistance level of rollers is lower than almost all turbo trainers, smart or otherwise.\u00a0\u00a0<\/span><\/p>\n

While it is technically possible to race on Zwift with rollers, your power output will be capped by the maximum resistance of the rollers, which will limit you to fairly gentle riding.\u00a0<\/span><\/p>\n

You\u2019re better off doing a Zwift FTP test<\/a> on your smart bike<\/a> or turbo trainer.<\/span><\/p>\n

For these reasons, an ideal winter training plan would include a combination of turbo and roller training to harness all the benefits of indoor cycling<\/a>.<\/p>\n

You could, for example, use the rollers for lower-intensity base training<\/a> and sweetspot training<\/a>, unless you\u2019re a powerful rider.<\/p>\n

\u201cRollers don\u2019t offer much resistance, so use them for technique work, warming up and recovery spins,\u201d Capelin says. \u201cUse the turbo for higher-level work.\u201d<\/p>\n

\u201cTurbos and rollers combined allow you 100 per cent control of your effort and intensity,\u201d says Dr Pringle. \u201cAnd, without having to worry about traf\ufb01c and junctions, they\u2019re ideal for \ufb01nely controlled, constant power efforts such as intervals.<\/p>\n

\u201cRiding for two hours indoors, without stops or being able to freewheel, is equivalent to three hours on the road.\u201d<\/p>\n

You may improve your power-to-weight ratio<\/a> by riding indoors for the winter, but Dr Pringle offers the following warning. \u201cNo matter how close the turbo or rollers come to the feel of riding on the road, they\u2019ll never replicate the exact demands of the sport and you\u2019ll still need to get out and do the miles outdoors as well.\u201d<\/p>\n

How to ride on rollers<\/h2>\n
\""Elite\"<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
Despite the growing popularity of smart trainers, many riders still prefer the natural ride feel of rollers.<\/span><\/figcaption> Elite<\/i><\/span><\/div>\n

1. Starting off<\/h3>\n

You might want to start off riding in trainers instead of your cycling shoes<\/a>. That way, it\u2019s faster and easier to put a foot down if you need to.<\/p>\n

Set the rollers up next to a wall or inside a doorway. If you set up next to a wall, consider placing a tall stool or sturdy, tall-backed chair on the other side for support.<\/p>\n

Put your bike in a hard gear. Just like riding outside, the faster you go, the easier it is to balance.<\/p>\n

If you are using clipless pedals, clip in one foot and carefully climb up onto the bike, using the wall or chair\/stool for support.<\/p>\n

Make sure your wheels are in the middle of the rollers and, keeping one hand on the wall or chair\/stool, begin pedalling.<\/p>\n

2. Keep looking straight<\/h3>\n

Look straight ahead. You don\u2019t watch your front wheel on the road, so don\u2019t do it on the rollers either.<\/p>\n

Once you feel con\ufb01dent in your balance and you\u2019re staying central, let go of the wall, build up your cadence and you\u2019re off.<\/p>\n

After a few sessions, you\u2019ll gain confidence and develop more advanced skills, such as riding no-handed.<\/p>\n

3. Relax!<\/h3>\n
\""Simon\"<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
Once you relax, you will quickly ease into riding on rollers.<\/span><\/figcaption> BikeRadar \/ Immediate Media<\/i><\/span><\/div>\n

The first few times you ride the rollers, you might put a death grip on the handlebars, with your shoulders tensed and raised up by your ears. Relax your hands, arms and shoulders. Focus on pedalling with your legs and hips, and engage your core muscles to keep yourself planted on the saddle.<\/p>\n

4. Keep your mind on the job<\/h3>\n

Concentrate on what you\u2019re doing \u2014 no watching TV in your pain cave <\/a>or turning around to see who\u2019s just come into the room. However, many turbo trainer accessories<\/a> are indispensable when riding rollers.<\/p>\n

To stop, you need to simply slow down gradually and, before you come to a complete halt, reach out for the wall.<\/p>\n

Two recommended roller sessions<\/h2>\n

1. Wake-up drill<\/h3>\n

Dr Jamie Pringle\u2019s pre-breakfast session works well for anyone who can split their training into twice a day, which can be more beneficial than one longer session. It\u2019s a great way to start the day and an excellent warm-up.<\/p>\n