Training on Rollers

wacka

Hi

Anyone got any good workout sessions on rollers without the use of dvd's, if you get my drift!!

Cheers

wacka

madasahattersley wrote:

How much do you weigh? I only ask as because as a bigger fella (75kg/6'2") I can't get a good session on rollers, as even at 110rpm I can't push anything like the 315w necessary for an effort in a 'good session,' so for me it's only good for warmups.

88kg @ 5'10"

Tom Dean

Tyre pressures have a big effect on resistance. Most people should be able to manage up to level 5/VO2 max type efforts on the rollers.

The Bounce

madasahattersley wrote:

How much do you weigh? I only ask as because as a bigger fella (75kg/6'2") I can't get a good session on rollers, as even at 110rpm I can't push anything like the 315w necessary for an effort in a 'good session,' so for me it's only good for warmups.

Not an issue on rollers with resistance.

bigpikle

As suggested, run your tyres ay lower pressures or even use turbo-specific tyres as they seem to increase resistance even at very high pressures.

The answer really has to depend on your current fitness and goals. Generic sessions are easy to come up - at this time of year sweetspot sessions are popular eg 3x12 all the way up to 3x30 sessions, where the effort should be fairly hard but not maximal. You should be able to do these sorts of sessions for a few days on the bounce before you really need a rest. Then there are loads of variations on tempo and sweetspot sessions eg do 2 mins medium effort then 1 min hard then 2 mins medium and just repeat for an hour. Anything that just mixes it up a little is good.

Google indoor turbo sessions and you'll find hundreds of resources and ideas.

davidof

The Bounce wrote:

madasahattersley wrote:

How much do you weigh? I only ask as because as a bigger fella (75kg/6'2") I can't get a good session on rollers, as even at 110rpm I can't push anything like the 315w necessary for an effort in a 'good session,' so for me it's only good for warmups.

Not an issue on rollers with resistance.

Something like the Elite Aran Mag will generate over 500w at 50kph, should be enough for most people - at least on a geared by :-)

DeVlaeminck

Agreed.

Kreitler do a table showing what wattage you put out at different diameter drums.

http://www.kreitler.co.uk/wattage.htm

With smaller drums 315 watts should be well within range for a rollers session.