shautzy43

Stoked I got my rollers in, I got home from work the other day and put myself in a hallway and tried it out for a few minutes. Well guess i got the hang of er, did 20 miles in front of the t.v. today with only one near catastrophe(dont worry couch and chairs were nearby haha).. Averaged 17.5mph Wich makes me believe rollers are a bit easier than the real thing out on the road, but definately good work out none the less. Anyways just curious if you use them what's your routine, how far do you go? How much time do you spend on them etc...

calamarichris

My rollers rides are usually an hour to an hour & a half, 3-4 nights per week. Usually watching TdF vids or listening to music.
Average speed: about 17 mph
Typical HR: 140-160

I usually drink two large bottles of water during a typical session, but don't drip too much sweat, thanks to the Killer Headwind attachment, (which also brings my average speed way way down compared to riding on the road.)

NickDavid

My buddy lent me his e-motion rollers. Got to use them for a few days. If I could afford these babies, I would buy them today. The workout was awesome!

The only thing that's a bit scary, is sprinting. If you really sprint and let off the gas, the rear tire kicks out. But then again, I'm a monster, so you guys may not have that problem.

datlas 

I ride them until I am dying of boredom, which is generally about 45 minutes.

Cyclist01012

Couldnt bring myself to ride on ice this morning. 2 hours on rollers. The max I have done in one workout is 3 hours. Using a set of 3 inch Kreitler's

queerpunk

lol. me too.

i usually warm up for ten minutes, then do five spin-ups to max rpms, about thirty seconds, with cool-downs of a minute or two between. then i hop off and do some plyometrics or core exercises. repeat three to five times.

FallsApart

I also recently got a set of rollers, and love them. I set them up on my balcony at night, overlooking lake union in Seattle. It's a sweet setup, and with tunes, it helps alleviate the boredom.

But I can't really handle much more than an hour (more if i'm inside with a dvd going). I start with 15 minutes in an easy gear just spinning and getting my heart rate stabilized in the low 140s (usually it spikes high at first, then calms), focusing on technique and keeping smooth. Then I start with accellerations, cranking hard (heart rate 170+... i've found it hard to go much above that on the rollers) for 3-7 minutes with around a third of the the acceleration time as a rest (3 minutes gets 1 minute rest). then i just pedal it out at a low heartrate again until i get really bored. Towards the end i work on moving bottles, eating, switching hand positions, etc, to get smoother.

I've taken to watching movies on the rollers, which i like a lot, but it means bringing the rollers inside, which gets hot. I recently was watching Mad Max 3, though, and during one of the chase scenes, found my self accelerating so hard that I slipped of the side. Glad no one was around....

If you have a heart rate monitor, it's way more accurate than speed i would imagine. Wattage of course is best, HRM is way cheaper for sure.

echappist

download some old broadcast of the giro, tour, or vuelta. the climbing stages are especially fun for passing time

as for me, 1hour, although this is due to my recovering knee. one thing i don't like is that it's hard to readjust my position on the saddle, but it's okay otherwise.

Caad 8

I usually ride for 1 hr. They're great for spinning intervals. 15 minute warm up, then 1 minute at max, 3 minute rest. I listen to my ipod when I ride them. I have krietler 4.5 rollers. They're great. I ride them 3-4 times a week.

It's so hilly where I am its hard to do workouts without running into a mountain.

learnmedia

One hour is my normal roller workout. I bought the e-motions this past Xmas and love 'em. Resistance at the lowest setting is greater than actual riding on the flats. I often try to average over 20 miles for the hour whereby I spend 30 minutes or so above 22 mph, cadence at around 95 and HR around 155-160. I get out of the saddle in the biggest gear for a minute every five minutes which takes my HR to 171-173. (Being able to get out of the saddle is the biggest benefit to me of the e-motion rollers since an hour seated is tough on the butt.) I'm still working on my fitness to be able to do intervals at a greater intensity level. Best with a box fan blowing directly on me. However, this adds to the noise which isn't always to the liking of my wife. I watch anything I've DVR'd and need to catch up on including cycling videos, college basketball, episodes of 24, etc.

Fox Farm

I too have a set of Krietlers with the Killer Head Wind fan. If you open up the air baffle on the fan unit all the way and try to keep the bike in the big ring, mid cassette, you will work pretty hard. I can last about 1 hour until I get kind if board. I ride with my IPOD on tunes shuffle to keep it fresh. I have never dared a standing sprint on the rollers. I have used them since probably 1991 and they are as good as the day they were new, so the hefty price tag for Krietlers is worth it in the long run.

Flash

performance travel tracs here, 85mm drums. 1hr max per session, lately TT focused, 10 mins warmup 2 x 20mins at 90-100% HR. Ipod when doing TT specific workout. When doing spinervals I watch netflix instant movies on laptop.

RacerOne

Mine are some old Performance ones given to me by a friend, I usually do a Cadence Revolution workout, different free download available every week.

https://cadencerevolution.com/

Allegheny Jet

I've got the Performance rollers. For indoor workouts I do both the trainer and rollers. My coach had me kick up the roller workouts this winter by adding ILD's and out of the saddle riding. The workout for this Monday and Friday is to warm up on the rollers for 30 minutes @ 100-110 cadence to Z3. Once warmed up I do ILD's, 50 strokes each side X 3 reps in the 53x23 then drop into the 53x15 for 300 out of the saddle rotations. I have to do 4 sets by dropping one gear for each of the isolated leg drills with the "off the saddle" blocks between sets. The whole workout takes a little over 1 hr. I have to admit the workout is never boring. I am beyond the crashing and terror phase of the program and during the last workout I never biffed or needed to stop to clip back in.

foresthill

Bought the cheapest ones performance sells. I pedal a lot through either one or two episodes of Heroes. Usually average ~ 21mph - 23mph. I should probably try to be more organized...

fatallightning

2x20s. between 29-30 mph, heartrate 162-167 (max 195)

5 minute warm up, 20 minute session, 10 minute rest, 20 minutes, 5 minute cool down.

old pair of rollers, have a resistance unit, but i broke it.

CCrew

My workout on rollers? Non-existent. I do this thing called "riding outdoors" that others seem unaccustomed to.

blwmhv

I have a set of cycleops AL rollers w/ resistance. I have found that intervals ( 5x5', 2-3x20') help the time go quicker, streaming in Netflix movies helps as well...

saratoga

2X20's, 1X45, HC, etc. Anytime I'm doing intervals that require a sustained effort for a long time.

They aren't my favorite for sprints or on/off type intervals. Unless there's somethng involved that requires concentration they are boring as all hell otherwise.