Road Cycling - How to master the Rollers?

Hi all! Just traded in my trainer for a new set of Cycleops Aluminum rollers. I was aware that it would require some getting used to and indeed it will. Question: Is is possible to be able to use clipless pedals with the rollers? Seems to me like this could be dangerous given that it would be hard to click out of the pedals if I were to steer off or fall off the rollers. Any advice would be appreciated as to how I can get comfortable enough to try and click in. I use Speedplays by the way. Thanks!

I use speedplays on rollers, but when I started I just
wore sneakers so I could put my foot down quickly.
You'll learn just how quick you can get out of the pedals,
thats for sure.
There are alot of threads about learning rollers, search
keyword rollers. www.kreitler.com has some good tips
for learning to ride rollers.
The thing that really helped me alot was learning to relax
on them, even if you ride off them, you're not going to go
anywhere thats a fallacy, you have no momentum to keep
you moving.
I started riding in a doorway, soon moved out into a room
(actually alongside a chest high counter) with a foot stool
to help with mounts/dismounts.
If you need more tips, let me know

Marty

um...i hate to say this, but i certainly launched myself across my college common room after spacing out on rollers, I apparently set the indoor speed record at 'deis...owwie.

I just got back on the rollers myself, but I still reme,ber the littel trick from childhood. My checklist is as follows.

I like to set up my rollers in a doorway so that my shoulders can bump door fram if needed. It also helps to use the door fram for mounting.

Set up a fan to blow diretly on you, even in the winter time.

Once you mounted clip in, take a deep breath, and get the legs going. RPM is one of the keys to a steady ride.

While the legs are going and things start to smooth out check the hand grip on the handle bar. White knuckles are not allowed on the rollers, so to avoid this problem I ride with the base of my palm on the bar. Any super loose grip wil work though.

Now with the legs smooth at a good solid 90+ rpm, loose handle bar grip, it's time for the other hand to join and really ride the rollers. When I feel rusty I slide my hand down the dorr frame so the jump to the bar is only a few inches.

Before the jump, I relax my hand spin the legs up a little more and go for it. That split second seems to last forever, but you make it.

Once the other hand joins in the bike swerves a little, so kick the rpms up just a bit and concentrate on relaxing your grips, bending your elbows, relaxing you arms, and pedal smoothly at 90+ rpm from the butt down.

I'm out.

Good Luck. ;)

Just make sure your comfortable getting out of your pedals and practice without clipping in for a while first. I learned to ride rollers at work last winter (I work at the LBS) out in the open with no support. It took a little while to get it and I did ride off once or twice but now it's no big deal. They arn't as hard as everyone makes them out to be and I think many people approach them with more caution then they need to.

Just to be safe though....if your not riding in a doorway or next to some support, make sure there is a nice open space around you just in case you do fall over. It would be really bad to fall over and bang your head on a coffee table or something like that.

um...i hate to say this, but i certainly launched myself across my college common room after spacing out on rollers, I apparently set the indoor speed record at 'deis...owwie.

Suggestion:

When you feel yourself leaving the rollers...... stop pedaling.

-s

In addition to what everyone else said, it's easier to stay upright when pushing a taller gear; the wheelspeed gives you stability.

Also, try not to stare at your wheel; relax and look ahead.

The keys are to relax, stay centered on the bike, and use a light touch for all of your movements. You'll be hands-free in no time!

-Erik

Strating out in a doorway is a good way to start. It will give you something to grab onto. Also, remeber not lean into the conners when watching your vids, I tried it once.

Thanks all! I have been riding in the doorway and it was a big help. I am able to ride with no support after one trial in the door way. One more question; should I be riding on top of the bars, the hoods or in the drops? Thanks again!

I vary my hand position throughout the ride,
I don't keep to one position on the road, why do it on rollers?
One thing I found was I got out of the doorway as soon
as possible, it felt kind of claustrophobic to me.

Marty

Thanks all! I have been riding in the doorway and it was a big help. I am able to ride with no support after one trial in the door way. One more question; should I be riding on top of the bars, the hoods or in the drops? Thanks again!

Typically I will vary my hands all around the bars. If your front end is stable enough you may be able to hold to the top of the door frame and ride "no-hands" for a while to give your hands/wrists a break. I find that if I stay in a static position for too long my hands start to go numb (I ride about 11-12 miles a day). I will try to stay on top of the bars/hoods unless I'm doing a sprint then I'll drop down. Another very good investment is a sweat guard for your bike. I bought one at a local bike shop for $10.00. They're great for keeping your sweat and/or drips from your water bottle from getting your frame and bars all nasty.

Also, I started out on rollers using clipless pedals. I've only taken a couple headers and put a nice rubber burn on the ol' floor tiles. :D

You will find in time you can hold a very straight track on the rollers. They really help to quiet down your body movements.

I took my bike on vacation with me (along with the rest of the fam! ;) ) to FL a couple weeks back. One day I rode the white line that separates the shoulder from the road for over a mile without going off it once. That's what rollers can do for ya!

All the bad things you do on the road...too tight of a grip, mashing pedals rather then spinning them...they are compounded on rollers. Rollers are really great for really learning how to ride the bike.

Light grip does not make your upper body tire so much on longer rides, and you have better steering control.
Spinning keeps your leg muscles from tiring and you use your heart more, which is easier to train....

Enjoy!!

I found that the typical sweat guard didn't work for
me on the rollers, they got in the way. What I do is
use foam pipe insulation cut lengthwise placed over the
top tube. I just make sure I lift it off the bike after workout and wipe down top tube. This does nothing for
protecting the headset though.
Marty