rollers and workouts

[Casm.85]

...I've recently started riding rollers but I need some help with workout suggestions. I try to vary
each session as much as possible including jumps, ascending/descending pyramids (high cadance and
low speed balance), but could do with some more ideas. I normally ride a fixed gear.

Any help will be greatly appreciated.

[2LAP]

Originally posted by Casm.85
...I've recently started riding rollers but I need some help with workout suggestions. I try to vary
each session as much as possible including jumps, ascending/descending pyramids (high cadance and
low speed balance), but could do with some more ideas. I normally ride a fixed gear.

Any help will be greatly appreciated.
Rollers are only really useful for pedaling drills (as you seem to be doing) and for limited warming up/cooling down/recovery rides.

The problem is that rollers provide very little resitance (unlike a turbo trainer) and so don't allow you to work very hard/at high intensities.

Check out www.cyclingforums.com, the coaching forum has loads of info on training with rollers.

[Zog The Undenia]

casm.85 wrote:
> ...I've recently started riding rollers but I need some help with workout suggestions. I try
> to vary each session as much as possible including jumps, ascending/descending pyramids (high
> cadance and low speed balance), but could do with some more ideas. I normally ride a fixed
> gear.
>
> Any help will be greatly appreciated.
>
>
Are these *real* rollers or a turbo trainer?

[Msa]

In article <PcwOb.58447$LL6.35967@fe19.usenetserver.com>, usenet- forum@cyclingforums.com says...
> Casm.85 wrote:
> > ...I've recently started riding rollers but I need some help with workout suggestions. I try
> > to vary each session as much as possible including jumps, ascending/descending pyramids (high
> > cadance and low speed balance), but could do with some more ideas. I normally ride a fixed
> > gear. Any help will be greatly appreciated.
>

Have a look at 'The Heart Rate Monitor Book For Cyclists by Sally Edwards and Sally Reed. It
contains over 60 different workouts that utilise Speed, Cadence, climbing etc to vary your workouts.
Never get bored! Exercise names such as the Afterburner, Red Light Green light, La Bicicletta and
Spentervals. You will need a HR Monitor though if you want to "abide by the rules".

ISBN: 1-931382-04-2, available from Amazon or your LBS (Bike or Book!)

--
Mark (MSA) This post is packaged by intellectual weight, not volume. Some settling of contents may
have occurred during transmission

[andhar]

What size of gear do you use ? You can get agreat workout on rollers. You won't build much strength, but you can get your heart rate pretty high and get some good leg speed.
Its a different work-out from a turbo trainer. My racing club used to have a roller marathon, where you pedal for an hour to see how far you would go. The record is just over 53 miles on a gear of 68x13.
Good luck

Andy