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  1. #1
    Senior Member Dominae's Avatar
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    Aerobic Base Training on Rollers

    I have just purchased a set of rollers (with a resistance unit) and want to develop my aerobic base during the winter months. I have a high tolerance for the boring and tedious, and so I should be able to maintain my motivation to see this through. I have been searching for specific roller work outs that I could do to build my aerobic base over the winter, but have been unable to come up with anything specific on the Web. Does anyone here have any recommended workouts that I could do on rollers? If not, do you know if any websites and/or books or articles that would be helpful? Thanks, I appreciate it.

  2. #2
    Senior Member kk4df's Avatar
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    The books I enjoy are Bike for Life, Cycling Past 50, and Lance Armstrong's Performance Program. The latter two have more specific training information in them. I've also found that I like using the Spinervals video DVDs while on rollers. These videos were really made for using trainers, since they do have you sprint and stand sometimes, but you can use them very well with rollers, also. Besides, when you get good on rollers, you may be able to start sprinting and standing on rollers (maybe).

    On rollers, all you're really trying to do is simulate the intensity of the workout that would occur under the desired road situation. The Spinervals DVD does a good job of giving you some ideas on how to simulate road conditions on trainers (and rollers). I've got Spinerval 9.0, "Have Mercy", which is pretty tough and is probably better for your springtime training. There are some others more focused on building an aerobic base at a more relaxed pace, but any will give you some good and fun ways to practice.

  3. #3
    Outgunned and outclassed
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    workouts? how about riding them?

    aerobic base building is best done through LSD rides. Have fun.

    Now as to whether all you want is to build your aerobic base, that a different story...
    Patience - Consistency - Motivation

    I literally put our 9.11 watts/kg for 12 hours.

  4. #4
    Senior Member Richard Cranium's Avatar
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    Why do you think you need a guide to working out? Why do some people need training plans?

    I try to ride rollers at least twice a week when the weather is bad. I usually don't "plan" anything.

  5. #5
    部門ニ/自転車オタク NomadVW's Avatar
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    I'm going the opposite way this year. My goal is to ride rollers no more than 1 time per week. I'm determined to fight the weather. We'll see how determined it is to fight back.

    When I think about aerobic base training, I don't think of rollers. I don't think of trainers at all really. When I think of base training I think of 3+ hour rides, and those on the rollers just don't happen for me.
    Envision, Energize, Enable

  6. #6
    Junior Member
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    You could try out roadbikerider.com and also sign up for a free news letter or amazon.com for a book called workouts for indoor cycling

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