TrainerRoad on Rollers

buckmulligan

I'm thinking about investing in some rollers to alleviate the boredom of the easier indoor trainer sessions in my winter training plan. I've never used rollers before and appreciate that there's a bit of a learning curve with regard to actually staying put on them!

I'm just wondering how easy it is to do a structured training session on rollers. Obviously, hard interval sessions are probably best left to the turbo trainer, but how easy is it for a rollers-newbie to do a workout like Pettit or Gibbs on the rollers where you're just tooling along at 60-70% of your FTP most of the time? Will I find it much harder to keep a steady power output compared to the turbo trainer? How about the "easier" interval sessions such as Mount Field that hit around 80-90% of FTP in the work periods?

Obviously I'll be using a proper power meter, not Virtual Power. Just for context, I'm currently using a Kinetic Road Machine and thinking about purchasing the Kinetic Z-Rollers.

Thanks!

fenix

To me anything you need to do to set up for a session is a barrier to doing it.

So I have a bike on the turbo for all of the TR sessions in the winter. Swapping is just a hassle you don't want.

It's a lot easier to use the turbo for all sessions. If you have the money burning a hole just get a bike specifically to leave on the turbo ?

buckmulligan

True, but I don't think unmounting the bike from the turbo and moving a few feet across the garage is going to be a huge hassle If anything, I think the new challenge of mastering the rollers would be good motivation for those short, low-intensity sessions that are otherwise a complete bore-fest on the turbo.

Also, part of my reasoning was that after a solid winter of turbo-training last year my bike handling fell off a cliff. I remember going back onto the road in spring for the first time in a few months and I was a bit sketchy suddenly having to look, steer and balance again!

fenix

I always have an ipad or similar when I'm doing a TR session - iplayer etc pass the time quite well.

Gromson

Learning to use rollers will require a bit of persistence, but once the penny drops, they're good fun. And quite hard work just to keep going.

Whilst it's perfectly feasible to vary your cadence every interval, just basic pedalling tends to get me into quite a lather quite quickly. Sweat drips everywhere.

And you pretty much need to keep pedalling all the time, as in the absence of freewheeling the only other mode of use is falling over sideways. I've never had the confidence to stand in the pedals on the rollers.

Last time I tried to really push my predalling speed, I began to bounce a bit too energetically and the bike shot off the rollers and deposited me between the two wheeliebins at the other end of the garage.

The other thing is because the rollers have lifted the bike a futher 5-6 inches off the ground, you cant just put a foot down without thinking about it. I use a jolly attractive pile of paving bricks.

jasonbrim

I use my rollers for a lot of my recovery and sweetspot sessions. I think mastering the rollers and working on good form makes them a great tool.

It is very easy to keep constant power, as you just have to keep your cadence constant. You might want to practice on the rollers a bit first, and then try and follow the TrainerRoad sessions later on once you are more confident.

I don't have my bike on my turbo, a Tacx Neo, all winter, so think the rollers are an easier way to start a session than setting up my Neo. Get a set, you'll love them!

Gromson

Oh, and make sure somebody does a video of your first few attempts.

And uploads the best clips to YouTube.

MiddleRinger

Learn to confidently ride the rollers before attempting any structured training on them. Once you've got that down then holding a set power or cadence is just as easy as on a turbo trainer (apart from the added need to balance).

I certainly can't go quite as hard as when bolted to a turbo, but for me at least intervals over 150% FTP are possible, out of the saddle sprinting is not. My seated max 5 second top end power is probably about 100W less on the rollers compared to a turbo simply because you can't just grit your teeth, wrestle the bars and mash the pedals without thinking. You soon learn to be smooth with your movements and create a steady core.

mycool

Biggest issue I found was being good enough on the rollers to be able to reach down and get the bottle for a drink. For a 30min recovery spin - no problem, but any longer and not being able to drink without stopping becomes a major issue for the session.

diplodicus

Definitely get the rollers, with a power meter they are great for sweetspot etc.

As mentioned up thread, high cadence stuff can be difficult. I have taught myself to ride no handed at my normal cadence, so am fairly comfortable on them, but tried a leg speed workout on them and nearly went flying.

As a compliment to the turbo I would thoroughly recommend them