Originally Posted by
rubiksoval
Right.
That's the old school lore.
Now it's been shown that that's not the most effective way to pedal.
And leg speed really has nothing to do with any type of foundation. Cycling is an aerobic sport. Getting oxygen to your muscles so they can continue to work effectively is the foundation of it and any other endurance sport.
Rollers simply make you good at riding rollers, but I'd argue even that's a bit of a waste if you're trying to improve fitness indoors. If that's the case, a trainer will allow you to do proper workouts a bit more easily (though with resistance, I've done up to threshold workouts on rollers).
I think duration has a lot to do with this discussion. Certainly at TT durations, stomping is more effective, One can test this with an HRM on rollers very simply. Pedal at a given speed, say 20 on resistance rollers, stomping only. Then pedal the same speed with smooth circles. Your HR will go up pedaling circles. Which doesn't mean stomping is better than circles, but rather that it depends on context.
But out on the road, pedal according to context. Sometimes I'm smooth, sometimes I stomp.
Again, pedal at 55 cadence at that same speed, by whatever method. Then, using the same pedaling method, increase cadence to 100. Your HR will go up, which doesn't mean that 55 is a more effective cadence than 100. Again it depends on context.
It's very observable that fast LD racers and randonneurs pedal high cadence and pedal circles, Watching a local RAAM finisher pedal, neither his back or hips move at all. Just his legs go 'round, and quickly. I think if Grand Tour stages were as long as they used to be, one wouldn't see so much bobbing during hard efforts.
Be all that as it may, I've found
resistance rollers provide excellent training and have made a difference on the road. Rollers without resistance are fine for form and recovery, but aren't as versatile as rollers sets which have resistance.
But out on the road, pedal according to context. Sometimes I'm smooth, sometimes I stomp. Sometimes I pedal fast, other times more slowly.