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  1. #1
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    Training plan for rollers....

    I now have a set of rollers and a trainer. Bought a Spinerval DVD and it's a pretty good source for a trainer workout. A little more variety would be nice but the DVDs seem expensive given what they are.

    It will take a bit to get my balance on the rollers - rode it last night for the first time in doorway. Actually had fun. I can see how it will help with balance and spinning form. Now I'm wondering what I should do with the rollers for a structured training session. Thanks.

  2. #2
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    Can't train on rollers. There's no resistance.

    Use 'em for warm ups only.

    Train on your wind/mag trainer or ergo if you can't get outside.

  3. #3
    Senior Member Duke of Kent's Avatar
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    They DO make resistance units for rollers, you know. As such, I personally crank up the resistance unit until I get a near or higher HR than I would at the same gear/cadence combination. This would mean I am working the same or harder on rollers than I am outside.
    "If a non personal post makes you feel as if you've been attacked, maybe the problem IS you."

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    Quote Originally Posted by Duke of Kent
    They DO make resistance units for rollers, you know.

    Yes....I do know that. sold heaps of them.

    no mention of it in the OP, however.

  5. #5
    部門ニ/自転車オタク NomadVW's Avatar
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    I've had my rollers now for a couple weeks having never lived in a place where I needed indoor trainers until this year. I am finding that doing specific HRM workouts keep my mind off being stationary as it's something to pay attention to.

    Good luck on your rollers! I'm in love with mine - just slightly less than I am with the road, but since it's once again under 2 inches of snow this morning I'll be staying inside again today.

  6. #6
    部門ニ/自転車オタク NomadVW's Avatar
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    As for not training on rollers... huh. I've yet to read that elsewhere. With my mag resistance up I can get some pretty intense training done on the little ring and go for it strong on the big ring.

    I found out this week that you can indeed get out of the saddle a bit if you're practiced at it on the rollers and look forward to trying it more as well.

  7. #7
    Just ride. roadbuzz's Avatar
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    I've got a trainer & rollers. Use the rollers for Base training and recovery days. Even without a resistance unit, you can increase resistance on rollers by letting air out of your tires.

  8. #8
    CAT 2 wanna be PolishPostal's Avatar
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    Quote Originally Posted by ed073
    Can't train on rollers. There's no resistance.

    Use 'em for warm ups only.

    Train on your wind/mag trainer or ergo if you can't get outside.

    I have Kreitler Dyno-Myte Rollers (2.25" diameter). And they offer plenty of resistance. I can easily get above LT in 53/12-15. So to say you "can't train on rollers" is untrue.

  9. #9
    Senior Member doctorSpoc's Avatar
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    Quote Originally Posted by ed073
    Can't train on rollers. There's no resistance.

    Use 'em for warm ups only.

    Train on your wind/mag trainer or ergo if you can't get outside.
    yeah, that's not true... you don't even need a resistance unit... just take 10-20 psi out of your tires and you can do a ...Tempo, Threshold... up to a VO2max workout... the only thing you can't or shouldn't really do on rollers is sprints... although I've done them with a resistance unit. It works but you end up burning up your pulleys... and you do defeat the resistance and end up spinning out any gear you might have too fast... but other than that you can... and i do, do everything else on rollers.

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    you guys and gals need to checkout the rollers that you can do all the riding you want (indoors)
    Standing, climbing, resistance, speed and it doesn't take a lot of practice for those who have ridden rollers to stand and sprint. And for the newbie it's much easier than regular rollers. check out the video
    E*Motion from www.insideirde.com

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    Yeah, I'm sorry, but I really disagree with the idea that you can't get good training in on rollers. A high gear ratio with the right air pressure will put you at max heart rate on just about every roller I've used. And the benefit over stationary types is that rollers won't let you get sloppy in the core; you have to hold your form the same way you should when riding outdoors. Cranking out of the saddle on a stationary can't really model the sensation of actually sprinting or climbing. The bike isn't rocking and you can throw your center of gravity all over the place without consequence.

    I think it's analogous to lifting free weights vs. using weight machines in that regard. And you can get resistance units for both kinds of trainers I believe.

  12. #12
    TMB
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    Quote Originally Posted by ed073
    Can't train on rollers. There's no resistance.

    Use 'em for warm ups only.

    Train on your wind/mag trainer or ergo if you can't get outside.

    I suspect this piece of complete rubbish may come as a surprise to decades of champion cyclists who trained on rollers only.

    rollers frankly give a far better workout than a stationary trainer as it is more complete and forces you to focus on your cycling skills as well.

    I find with rollers the best workouts come from training to a Heart Rate plan.

    Take a look at the book Heart Rate Training by Sally Reed as a good starting point.

  13. #13
    HWS
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    I split my Spinervals sessions between my fluid trainer and rollers.

    It can be done.

  14. #14
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    I 2nd the tire air pressure approach. If I am just looking to go as fast as possible on the rollers and get a good form, then I max the AP. If I want some serious resistance, then I lower the AP about 30 psi. It makes a world of difference (but is sure noisy)

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