Good gearing for rollers (high cadence)
(from this topic)
I'm buying a set of rollers next month, and will be purchasing an ultra cheap "track bike" ($75) for sole use with the rollers. I already have a trainer setup for doing resistance and sprint intervals, but wanted to use rollers specifically for improving high cadence form/aerobic condition on alternate days.
I'm thinking a very agile gearing will force me to do high rpm, and eventually improve my form on descents/all out sprints.
What gearing is too "agile" for rollers? I understand that part of the physics behind balancing on rollers is spinning your wheel, so i don't want it to be so low that the rollers are rendered useless, but i don't want it to be too high as to offer any resistance. I don't have experience on rollers w/a low gear ratio, so i'm kinda clueless as to how much the lower ratio will inhibit effective rolling. My TT bike is currently in pieces, so i'm thinking a good recommendation is my best bet to avoid swapping out too many chains/chainrings (time/money).
Anyone with experience have a suggestion?
For spinning, large dia rollers, high pressure wider tires
Yes, this is definitely the case since tire deformation is the major influence on power requirements to cycle on rollers. I was reminded just last night when I had to pump my tires back up before I could stay on my rollers for any length of time.
Originally Posted by 11.4
What the chart illustrates is that if the original poster is mainly interested in spinning, he should get large diameter rollers because these have the lowest power requirements. Other things he can do to minimize the power requirements are pump the tires up to the maximum and use relatively wide tires (and I suspect hard/thick tires) since these have a wider contact patch and deform less. Weighing less will also help.
For further details, see Reiser R 2nd, Watt J, Peterson M. Cycling on rollers: influence of tyre pressure and cross section on power requirements. Sports Biomech. 2003 Jul;2(2):237-49. Abstract at LINK.