That's the secret.Originally Posted by derath
If you are only putting in base miles at a sub-FTP or LT pace, then split the workbouts up into smaller chunks and take short breaks (no more than a minute rest) between the workbouts.
Getting used to the rollers, I started with 15 minute workbouts with > than a minute rest between. But once I became more comfortable, I needed only a minute to 30 seconds to just towel off or drink something. Now, I'm doing 20 minutes with 1 minute to 30 seconds between plus throwing in some high speed seated sprints at the end and fast spinning w/low force throughout the session.
Also, you can work on your neuromuscular coordination by learning to smooth out your spin where you can do it with no hands.