just another gosling
Join Date: Feb 2007
Location: Everett, WA
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Mentioned: 26 Post(s)
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If you're serious enough to ride rollers, you should be serious enough to have real cycling shoes and clipless pedals. So ride your road bike wearing your regular bike shorts, shoes, and gloves.
For me, the purpose of rollers is to make training inside not so boring. They kind of hold your attention. While they're doing that, they smooth up your spin. You want to hear a constant humming note. My favorite roller workouts are FastPedal, where one pedals at a very high cadence, just short of bouncing, for long periods of time, up to 45 minutes continuously. Also one legged pedaling is a great thing on rollers. Steady state Z2 workouts for up to 2 hours are a staple. Then all sorts of high cadence intervals, time trial tests, etc.
Rollers with some kind of a resistance unit are the best, but plain rollers work OK, too.