Introduction to Rollers
As most can agree, the winter months are ideal for indoor training. Opinions will differ when you ask people what the best indoor workout is.
The majority of people will likely train on a stationary bike at their local health club, while others, who are really into their sport,
will have an indoor trainer set up in their home with their own bike attached to it. Both are very common. In my personal opinion, rollers
are the best method of indoor training to get a complete workout that will improve your fitness level and cycling technique.
In my personal opinion, rollers
are the best method of indoor training to get a complete workout that will improve your fitness level and cycling technique.
Rollers vs. Trainers
There are a number of benefits to riding rollers instead of a stationary bike. Most importantly, you get to ride your own bike unlike a
stationary bike at the gym. Both rollers and indoor trainers allow you to train using your own bike with the same geometry as you would
during the season, eliminating the adjustment phase of getting back onto your bike outdoors. However with rollers, both wheels on your
bike will be rolling which will help you to develop two key things, balance and handling skills.
Your balance will improve as you must remain upright while continually pedaling on a very limited surface area. As a result, various
stabilizing muscles required for good balance will develop and become stronger. On rollers you are forced to ride in a straighter line
translating into stronger handling skills when you head outdoors in the spring. You will be less likely to ride all over the road,
making you more confident in large groups. Another benefit includes better pedaling technique. While riding rollers it is imperative
that you remain relaxed while pedaling smoothly and consistently. This will translate to more efficient outdoor pedaling.
Setting Up the Rollers
Before you can ride the rollers it is important to make sure that both your bike and the rollers are set up correctly. Everyone's
bike is fitted differently. As a result, bikes vary in size so the first thing to look at is the wheelbase of your bike. Most
rollers on the market allow for the front roller to be adjusted, accommodating different wheelbases. As a guideline it is best to
position the bike onto the rollers with the rear wheel between the two rollers that are closest together. The front wheel should
rest on the third roller with the hub of that wheel centered overtop of the roller. Once you have completed the proper setup of
the rollers, you are now in a position to try them for the first time.
Riding the Rollers
In order to ride rollers, location is very important. The surface should be flat and the area should be clear of obstacles
that might cause injury if you happen to fall. Remember that your wheels are moving so if your bike goes off the rollers you
will go forward or just fall off the side. The best place to learn is between a door frame allowing you to hold on to both
sides if you are attempting this on your own. Make sure your bike is in a fairly easy gear and place your bike onto the rollers.
Using the door frame as support, get onto your bike with one hand on the door frame while the other is on your handlebars. At
this point, level your pedals and keep your balance while holding onto the wall. Pedal backwards to level your pedals, as pedaling
forward will set the rollers in motion. It is a good idea to sit there for a minute without pedaling while keeping your focus
straight ahead (as if you are looking down the road). The key is to continue looking forward and not down at the pedals or rollers.
Your bike should already be in an easy gear so it should be relatively easy to start pedaling forward using a fairly high cadence
(pedal stroke turnover rate). Having a fairly high cadence is important at this point making it easier for the rollers and both
of your wheels to start spinning. A low cadence will not start the rollers fast enough and the rider may become concerned about
the bike moving back and forth or side to side. Instinct causes you to look down, potentially falling off the bike or rollers.
With a high cadence the bike will track better towards the center of the rollers and it will feel as though you are riding on
the road.
The best place to learn is between a door frame allowing you to hold on to both
sides if you are attempting this on your own.
Next, you must gain the confidence to let go with the hand holding onto the door frame and put it onto your bars so
that both hands are on the bike and you are completely balanced on the rollers. Remain relaxed, look straight ahead and avoid
sudden movements. Like cycling on the road, minor inputs to the steering will create significant results. Keep the cadence high
and gradually start to move your hands around on the bar as you continue to pedal. Remember, a high cadence will make the learning
process much easier. If you are about to fall, grab onto the door frame. If your wheels come off the rollers at this point, clip
out and try again.
Advanced Riders
Most rollers allow for a resistance unit that allows you to change the tension, slowing the back wheel and making it harder to
pedal. Once you are comfortable and confident on the rollers, try to ride with one hand or no hands. With both hands on the bar,
unclip and pedal with one leg, then alternate and use the other leg. This will also increase your pedaling efficiency. Try standing
up for a light sprint if you are up for it, but make sure you are in a hard gear while you slowly transition from the saddle to a
standing position.
Congratulations
You are now ready to bring your rollers anywhere and even show a friend how to ride them. Please remember to find a safe location,
wear a helmet and remain relaxed. Riding rollers is a lot more fun than riding a stationary bike while allowing you to improve many
things and they are inexpensive, making them the best value for indoor training.
Happy rolling!