Originally Posted by Hermes

Great discussion

I have been using trainers and rollers for 15 years preparing for races and events. Currently, I own a smart trainer.

Flashback: In 2007, I hired two Russian coaches that formerly ran the Belarus national team. They had a cycling gym with rollers that included support for the bike via the front fork. There was a belt drive from the rear roller to a resistant unit that had 4 clicks. There was no flywheel effect or any attempt to make these really dumb trainers to simulate road conditions.

We were expected to show up at the gym twice per week and ride the rollers and were given workouts - cadence, heart rate, number of clicks on the rollers and etc. I remember showing up and lamenting that it was beautiful outside. The coach says, all the Russians, Poles, Czech, German pros are on trainers. I responded that is because Minsk is still frozen.

He showed my a pic of two cyclists on a two man set of rollers riding side by side without the fork being held. He said he built a 4 man set of rollers but there was no pic. I was curious how two riders got started on rollers.

He told me how he had a junior who trained on rollers and he would take a towel and add resistance to the rear wheel to make it harder. The junior went to track nationals and won.

Flash forward: Most of the countries and cyclists outside Europe and USA do not have the money to buy smart trainers or power meters and they do not have good weather or perfect terrain. They improvise. But many of the best UCI pro tour riders come from these countries. Of course, once they are on a UCI pro team, they have access and finances to hire coaches and get whatever equipment they want.

I set a target event / race and train specifically. A flat time trial that has flat to rolling terrain with wind, I find to be the most difficult to ride and requires the ability to measure effort so that the most effort is applied on the hardest part of the course - climbing and headwind. And one has to be able to maximize speed on the easier downhill portion but not necessarily rest. I have found it takes a lot of practice to measure effort over a course with ones legs that results in a fast time. It is hard to put in effort on the flat, then more effort on the climb crest the climb and then keep power on during the downhill when it is so enticing to just ease up.

I get a workout plan for the week and I spend time figuring out where I am going to ride outside or indoors to accomplish the plan and on which bike - TT or road. Typically, I drive for the terrain I want. It is a hassle but part of the game.

I have found that there is no "perfect" workout, structure or interval. As cyclists, we have our individual genetics, muscle composition, stature and weight. What is in my control is weight and percent body fat. What matters is accomplishment of the goal. How motivated am I to accomplish the goal?