When you want to get the real feel of the road while riding indoors, it's hard to beat bike training rollers. With both wheels free, your bike naturally moves under you as it does outside.
The rollers also help you develop a smooth, silky ride (because if yours is uneven, you won't stay on them very easily). That smooth pedaling action helps deliver smooth, efficient power on the road. And it sharpens your proprioception, the feeling of where your body is in space, helping to improve your bike's handling ability while humming outdoors.
Training wise, balancing on those spinning drums activates and strengthens your core and stabilizes muscles, which can mostly fall asleep when you're locked in a class. They're also great for tapping into your mental game, as you need to be focused and calm to keep the bike centered and upright for extended periods. Over time, that makes you a mentally stronger rider.
Chances are, if you're reading this, you're already sold, or at least intrigued, by riding a bike, and you're just facing one big barrier: how to get started. Riding the training rollers takes a bit of patience, but with practice, you'll be able to confidently spin in smooth circles in no time.
10 tips to get the most out of your training rollers
Adjust the rollers
Bicycle rollers consist of three rotating drums located within a frame. The first (front) drum and the second are connected by a tube or a belt. The third (rear) roller rotates independently. You can adjust the space between the front and rear rollers to suit the length of your bike.
When you place your bike on the rollers, the front wheel should sit on the first roller so that the front axle is slightly behind the top of the roller. The rear wheel should be evenly positioned between the second and third rollers at the rear.
Establish your support
Most people's greatest fear of riding a bicycle is falling. Alleviate that worry by placing your rollers next to a support structure that you can easily reach and use to stabilize yourself. A countertop, sturdy table, or workbench is helpful because it can serve as a surface for your water bottle, portable speaker, snacks, electronics, and other items that you may want to keep on hand.
Find a focal point
Your eyes will want to fixate on the front wheel. It's like staring down when trying to climb a curb or a narrow bridge; so it makes it more difficult to stay relaxed and balanced. Place an object like your laptop, tablet or other device a few feet in front of you so that you naturally turn your gaze upward and forward, making it easy to keep a straight line.
Prepare your cooling station
You will sweat a lot while you work all the muscles of your body. Place a towel under you and on the handlebars to trap sweat, and place at least one good fan in front of you to create a cooling "headwind."
Get on board
To get on, first make sure the bike is in a moderately hard gear in the middle. Too small a gear will leave you spinning before you can gain momentum; too large a gear will make it difficult to get going.
Straddle the top tube and stand with your feet on the side rails. Put your outer pedal (the one furthest from your support) to the six o'clock position and engage. Place your inner hand on your support, stand upright on the saddle and support with your inner foot.
If you find it difficult to fit the cleats, you can always start with flat pedals and regular training shoes. That way, you can put one foot on the ground quickly if necessary, so you'll feel less nervous and more relaxed as you go.
Start to roll
Stand firm in your position and, with one hand supporting you, begin pedaling. Get up to speed, aiming for a cadence of 80-90 rpm, as fast as possible. If you pedal too slow, it will be more difficult to stay straight and upright; a little speed and momentum are your friends.
Once you are up to date and the bike is firmly under you, gently remove your hand from the holder and place it on the bars. Support is always there for you if you need to stretch and stabilize.) Try to maintain a firm but relaxed grip on the bars and relax your upper body. Too much tension will cause the bike to jerk, making it difficult to maintain balance and stability.
Take apart when you're done
When you are ready to finish, place your hand on your support and descend to a stop. Release the outer foot and step down.
Progress gradually
Since you never stop pedaling, training roller workouts can be deceptively difficult. Increase the duration gradually, starting with short sessions of 10-15 minutes. Once you can ride comfortably for 30 minutes, you can start challenging yourself by changing the position of your hands, changing gears, and increasing or decreasing your cadence.
Work on some interval workouts
The rollers are the perfect platform for high cadence intervals. Incorporating them into your workout once or twice a week is a great way to improve your efficiency and feel more comfortable at higher cadences.
Consider alternate rollers
The biggest downside to rollers is the inability to get off the saddle and run (unless you're very talented). Newer models of rollers have eliminated that problem by placing the rollers on a sled or a turning system that allows the rollers to move under you as you get up from the saddle.
You can also buy smart rollers that allow you to increase the resistance through their electronic device via Bluetooth, so you can simulate climbing and the most difficult conditions. Smart reels also allow you to pair up with immersive virtual driving rigs like Zwift.
