Who Uses Rollers?

Kaizen said:

[font=Times New Roman]Who uses rollers? And please share your training programs…[/font]

I certainly do...no specific programs per se, it's the goal when using the rollers that is more important.
By nature, the rollers will improve your awareness of the weaker areas of the pedal stroke and will not allow you to pedal at an rpm that is beyond your abilities (i.e.: you don't end up training a sloppy pedal stroke due to the built in "immediate feedback mechanism" 😉). It's also the perfect recovery tool.
In general, workouts that challenge your "spin" can be very fun and productive on the rollers: just too many options here, and beyond the scope of the forum.
The rollers are not well suited for a workout of significant intensity however, you'll need the turbo for that.

Kaizen said:

[font=Times New Roman]Who uses rollers? And please share your training programs…[/font]

I do I do. Training programs? Nothing specila. I just ride.

I do. When it's below zero outside, and the roads are covered in salt, and etc. etc. I start a workout by spinning a pretty high gear until my knees get warmed up, then I usually have a "goal" gear that I will try to push for a certain amount of time at a certain cadence, trying to set personal records. Then, I'll back it down and spin for a few, then try a few more sets of pushing hard for a certain amount of time. LOUD music always helps. Shake those windows, rattle the icicles right off the roof.

I've got to say rollers have been my greatest asset as a sprinter. Yes I have a training program that I stick by. Although due to resources I can't do the program to it's full potential. It's called Interval Weight Training (IWT) Idealy the program would consist of 6 sets. Each set would countain 12 squats of about 80% max weight. Immediately after I hop onto the rollers for two and a half minutes at full noise! That's in your biggest gear. When starting out. Try to maintain over 60kph for each set. Don't go too hard when you first start this program. You'll end up in dissapointment. Then two & a hlf minutes rest. Then do it all over again. In between the third and fourth set I take 5 mins recovery. It's all done in about 40 mins. The key on the rollers is to stay focused. Towards the end of a set, you'll be lactated to the max. You'll want to concerntrate on your pedal stroke. Keeping it smooth and efficient. If you find yourself getting too tense. Back off for a second and recompose. This training method has never failed me. When under this program, I have been able to take time out when crossing the line to see the rest of the bunch finish!

Take care, happy training!🙂

i use rollers to perfect my pedaling if i need to do indoor training i'll use the turbo trainer

Have used rollers quite adequately for intervals (I reckon they're betther than a trainer as the bike can move underneath you) It's not enough to be able to hammer. You can ride as ugly as you like on a trainer but it won't help you on the road if you're weaving all over the joint. You not only can get a good workout on rollers but you are forced to hold good form throughout (or else you fall off).

With the smallish diameter rollers I get plenty of resistance for intervals, just wack it in top gear and away you go. If I ever outrun the resistance I can always add a separate resistance unit.

Kaizen said:

[font=Times New Roman]Who uses rollers? And please share your training programs…[/font]

I use my rollers to help build some base miles early in the year. I don't really follow a specific program per say but I do a couple of workouts where I work on my spin -- high, smooth RPMs.

I find that rollers/trainers are more of a mental exercise for me. It is tough at times to look around you and find that the scenery hasn't changed at all. 😉

I train on rollers for 2 1/2 hours a day - four days a week during the winter. I don't buy the theory that you can't train or develop on rollers. I have ZZZing rollers (www.zzzing.com - great, great, rollers by the way) with small drums, and you have to work hard on those small drums. I train on a converted $150 yard sale racing bicycle, 5 speed, with a 53 chainring up front and a 11 - 21 rear cassette that I made up. I also use 700 x 28 tires @ 90psi instead of thin, high pressure racing tires. Between the gears, tire size, and roller diameter you work your butt off. I got rid of the small chainring up front. I also stand on the rollers and this develops wonderful climbing skills because it makes you put your head forward, focus, balance, and again, you get so damn efficent in your circular pedal roation that it becomes an art.