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Road Cycling: Benefits of Rollers?

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    joshua.clayton
    I'm pretty new to cycling (started late June '08) and just got donated a set of rollers. First time I tried them, I couldn't stay on, but I set it up in a doorway and had a bit better luck (stayed on without help for about 15 minutes). I'm wondering if there's a huge benefit to using rollers, and/or if I should get a trainer as well? I live in Michigan and with daylight dwindling and winter coming in a couple months, I'd prefer to start getting ready now. Thanks!
    • CommentAuthorFree Membermwineman
    • CommentTimeOct 1st 2008 edited
     
    mwineman
    Over the last couple months I have been asked at least a half dozen times whether I recommend a set of rollers or a more traditional resitance trainer for indoor training.

    My answer each time I’ve been asked has been, “it depends.” It depends on what you want the contraption for.

    If you are looking for a device that will allow you to sit in the comfort of your home in the evening or on a rainy day and get a great workout – albeit mentally painful :| - then a wind/magneto trainer is the way to go. You simply plop your bike atop the trainer and pedal until you pass out.

    If you are looking for a device that will force you to be smooth on the bike (i.e., pedal in circles vs. stomping, relax your upper body, etc), then a set of rollers may be in order. When I used to ride rollers, I never had a set that had any sort of resistance (i.e., no fan/magnet). The rollers themselves are affected by the drag of the rollers themselves along with the drag caused by your bike, but nothing like a resistance trainer. You can purchase those as add-ons to your rollers if you are looking for that.

    The biggest downside to rollers is that you can fall off. With a trainer, you can fall asleep and as long as you don’t topple off of your bike, you will be okay. On rollers, if you stop paying attention, you can lose control and fall off (…over and take out whatever is nearby). There is nothing keeping you on a set of rollers other than your own pedaling action and your balance. The first time you hop on a pair of rollers, it feels like riding on ice. Once you get the hang of it it’s not difficult at all, but you will still have the occasional brush with disaster (translation: not paying attention). You can get a fork stand to use with your rollers, but then what’s the point.

    If you’re looking for a device to improve your pedaling motion and body position on the bike and to use for a quick warm up, then a set of rollers is for you. If you’re looking for a device to workout on when you can’t get on the road, then you want a traininer.

    That’s my $ 0.02. I’d be very curious to hear what you think - especially those of you who have just recently tried/acquired a set of rollers

  3.  
    CO_Roaddog

    jushua - mwineman has some good points on the differences and benefits btwn using rollers vs. a stationary setup for your cycling training.

    As you said you are pretty new to cycling - One question I have is, Are you planning on racing? Rollers are great for learning and honing your smooth spin. In racing (or group rides) there is nothing more annoying to a pack of riders then a rider who isn't smooth and all over the road with their peddling.

    My other indoor trainer is a Cyclops Fluid Trainer (Magnet resistance) which is nice for road-like resistance. 

    I still use both even though I don't race any more and generally do club rides.

    • CommentAuthorFree MemberOotOne
    • CommentTimeOct 5th 2008
     
    OotOne

    I agree. Depending on the type of workout, both rollers and trainers serve a purpose. I use the rollers for high cadence workouts. Get on the big ring and maintain a smooth pace around 110 rpm. On "power" or "interval" days, the trainer allows me to stand and simulate the more reckless-styled efforts we usually use outdoors.

    And if you don't feel like working out on a cold, gloomy winter day nothing beats hopping on the trainer and turning on the TV. (I up the pace during commercials, then slow down and watch a sitcom since it lets me forget I'm actually working out...)

    • CommentAuthorFree Memberjaialin
    • CommentTimeOct 7th 2008 edited
     
    jaialin

    Josh,

    I just bought Performance TravelTrac Technique Pro ($130 on sale) rollers 2 weeks ago and have been on them 30 minutes every other day. The first 5 minutes in a doorway in the corridor of my apartment felt a little hairy, but I set the rollers so that I could stick my elbows out to brace against the door frame.

    I'm not trying to do resistance intervals at the moment (I like to do those outdoors), but rest assured, you can get to you maximum heart-rate with decent resistance just fine.

    We're not trying to boost our max power yet, so using rollers for all our training is economical, fun, and engaging! Someday, we'll get to be like this racer: http://video.google.com/videoplay?docid=-4204669457356670672&ei=nAzrSLmUDpjUqAO0xaSQDA&vt=lf&hl=en

    - Jack

    • CommentAuthorFree Memberboelsner
    • CommentTimeNov 2nd 2008
     
    boelsner
    I have CycleOps rollers and a Fluid2 stationary trainer. One other thing to think about is how a particular trainer may affect your bike. I bike mechanic friend of mine told me that bike frames are not made to handle the stresses caused by fixing the frame to a stationary object and then riding on it. It tweaks the frame with a side to side motion no matter how smooth you pedal. The rollers never have this problem since the bike is not attached. Over a long period of time, you can weaken your frame using it on a stationary trainer. I have a beater bike I use for training. Also, as was mentioned up above, rollers will really help you be better rider because they force you to ride in a straight line.
  7.  
    countryrider
    Would you recommend that a new roller user use clipless pedals, or start out on platforms?
  8.  
    TrekingAlong

    Depends on the type of riding you'll be doing. I have clipless on my road bike which I ride on roads (rural/country) with less traffic and platform with clips on the bike I commute to work on. I prefer clipless but feel safer with regular shoes on when I'm riding in the big, bad city.

    Clipless and shoes will set you back a couple of hundred dollars. Invest in a good first-aide kit too because a some point you'll forget you're wearing them or won't be able to get your shoes unclipped in time and you'll fall over.

    • CommentAuthorFree Memberregaj
    • CommentTimeNov 3rd 2008
     
    regaj

     

        Rollers are good for developing pedaling motion and cycling style.The drawback is the occasional spill. I used the rollers pre season pre -Turbo way back in the 1970s and raced  on rollers .

        Now I prefer the Turbo with a heart rate montior, cadence counter, some heavy mind blowing rock music and an old bike. No chance of falling asleep.Each session is structured towards a particular goal (eg building powe) and not merely a means of clocking up the winter miles. All training miles (excluding the warm up and cool down) should ,where possible, be "quality" miles.

     

  10.  
    countryrider

    Thanks for your reply - i am riding on the road with clipless pedals (SPD), but was wondering of it would be a good idea to start riding the rollers with or without the clipless.

     

    I am thinking that the clipless would make it easier to keep a stable cadence on the rollers, but it seems like they would make the falling worse. 

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