Set up in a doorway so a slight elbow movement can keep you centered
Look 10 or 20 feet ahead to where you're going -- NOT down at the front wheel
Think about how much faster you'll be on the road after roller riding has taught you to focus all your energy on going forward, instead of the side-to-side wobble of most cyclists.
From the Kreitler site...
"I ran off the rollers and got zapped into the wall" or "I ran off the rollers and ran right through the doorway." Does this sound familiar?
Unfortunately this is what the non-roller rider hears. These kinds of statements are just plain silly. Common sense (and physics) will tell you that bicycle wheels cannot and do not store enough energy to propel the bicycle in any direction, forward or backward, in the event you run off the rollers, period!
Roller riding has the potential for teaching you balance, control, style, smoothness and form. If the thought of riding rollers scares you, here are some hints to help you overcome those fears and put you on the road to becoming an accomplished roller rider.
Find a narrow doorway. Set up the rollers with your bike in place on them. In setting them up, be sure to properly adjust the front roller drum to fit your bike. The axle of the front roller should be just forward of the axel of the front wheel of your bicycle (not to exceed 3/4").
With your hands on the bars (the top of the drops), your elbows should now be in line with the door jamb so that if you move too far to the left or right you can simply move your elbow toward the door jamb for support without taking your hands off the bars.
The most important first step is to learn steering! Do not pedal any faster than your ability to steer (which means not running off the rollers). As you master the steering, you can increase your speed, but not until. Do not "lock in" or use any binding on your shoes/pedals.
Another hint: Don't stare at the front drum! Look at an object on the floor placed far enough in front of you so that your lower peripheral vision will enable you to see the relationship of your front wheel and roller drum (to see if you are riding in the middle, left or right side of the rollers).
When you have reached the point where you find it necessary to touch the doorjamb only once or twice in your training session, move out of the doorway so as not to become psychologically entrapped.
Move to your favored place, be it a wall a post or maybe a fireplace mantle, with your favored side facing it.
Most cyclists over time learn to ride "no hands", dress and undress shirts and start-up in an open area without the assistance of a shoulder, stool or chair.
Roller riding can help you develop to a level not possible on the road.
You can fine tune your spin even further by using the Kreitler Forkstand, placing a chair under one leg and pedaling with the other (you must "lock in" to effectively do one leg training). You can get even more benefit if you use the "Killer KOOL Headwin Fan with the door wide open.
Use a stool, milk crate, or a sturdy box to help you get started on the rollers.
Always place rollers on a firm surface, in an open area away from obstructions, and keep children and pets away from all moving parts.
Use rollers with the same care you use when riding your bike. Always check equipment before use.
Keep tires inflated to manufacturer's rated pressure. Under inflated tires do cause a greater resistance due to tire flexing/scrub but can also cause rim cut around the valve.