Roller training to keep fitness during winter

[Zatek]

Hi hubbers

 

I still do my spinning and orbitrek during the week but its a bit cold for the morning rides. Will still do my hill repeats once a week.

 

How much or long must you ride on your roller to keep your current fitness?

 

Thanks

[Let's Ride]

All relative.

 

If you used to ride for a hour everyday then I would say an hour everyday, keeping the intensity the same via using the gears.

[Zac.A]

I do between 1-2hrs on rollers when I can.

Just base training for spring.

 

When I've got time I do 2hrs, which is long.

Most days it's 1hr30 and on days with other sports it's 1hr.

But it all adds up to about 6hrs in the 5 days, which is great compared to nothing.

 

Then I hit the hills on the weekend

[Let's Ride]

I do between 1-2hrs on rollers when I can.

Just base training for spring.

 

When I've got time I do 2hrs, which is long.

Most days it's 1hr30 and on days with other sports it's 1hr.

But it all adds up to about 6hrs in the 5 days, which is great compared to nothing.

 

Then I hit the hills on the weekend

 

On rollers, wow. I want rollers but am scared of falling.

Edited June 2, 2012 by PA HIRE

[Zatek]

It took me 30 minutes to learn to ride on the rollers. Its easy after about 2 hours. Just start in the hall way where you have 2 walls for support.

[MooToo]

Rollers are great, the great Steve Saunders taught me single leg pedaling and the change over in 5 mins

Edited June 3, 2012 by MooToo

[Zac.A]

On rollers, wow. I want rollers but am scared of falling.

 

I've got 2 IDT's as well, the one is a giant, basic stuff, chows tyres, sitting in a cupboard, the other is a Tacx flow, very nice, although the grade seems inaccurate.

 

But nothing beats the rollers.

took a few minutes to learn, faster you go easier it is.

Only thing that isn't great is the no resistance, but fine for just pedalling.

 

I've had a few falls, trying to reach the remote on the couch and trying to pick up my phone, but you don't have any forward momentum so nothing really happens.

 

Also learnt to stand up and ride now, pretty insane.

but they feel a lot more like the road than an IDT, helps with core balance apparently too...

[Zatek]

I do 3 - 5 sessions a week.

10 min warmup, keep the heart rate between 130 - 150 cad >80

do repeats (9 repeats) of the following until I get to 1:20,

3 min with HR 150 -165 cad >90

1 min HR 165 - 180 cad >100

30 sec HR >180 cad >100

30 sec HR > 180 cad >100.

My recovery is the 1st step of 3 min HR 150 - 165.

10 min cool down HR 120 - 145 cad 85

 

WIll this be enough to keep my fitness during the winter?

Edited June 19, 2012 by Zatek

[Cav']

I do 55 mins on the rollers 3 times during week nights in winter.

1:30 hour is a tad too long if you ask me.

[Mr SingleTrack]

I have been waiting patiently for my rollers (still stuck at customs ), but you guys are making the “patiently” part very difficult!

Can’t wait to try them out when they get here. And yes, it will be my first time on rollers so I might just post a crash compilation vid soon

[Swim.Bike.Run]

1. Rollers are great for working on pedal efficiency.

2. Great for working the core - focus on contracting the correct muscles etc. cause you don't have to watch out for cars, taxi's etc.

3. Work on repeats on the rollers, that'll work the cardio nicely.

[Bicycle Supply Chain]

I dont have rollers, but I do have an IDT (trax)

 

I do an hour at 65-70% MHR (cad 80-90) and what I found is that because you dont stop pedalling you end up with a good workout.

 

If I do a spruit ride my coasting time is about 30% (according to the polar)

 

I think it does good for your legs and base as there is no rest and you can control the HR for good base training.

 

I still go out and do 2hr+ rides on weekend

 

Mike

[Iron]

I do between 1-2hrs on rollers when I can.

Just base training for spring.

 

When I've got time I do 2hrs, which is long.

Most days it's 1hr30 and on days with other sports it's 1hr.

But it all adds up to about 6hrs in the 5 days, which is great compared to nothing.

 

Then I hit the hills on the weekend

 

Faark ! dont you get bourd on your rollers , i do like 40min sessions after that i loose interest.

[Zatek]

I watch tv during this time and the intervals help to keep the boredom away.