Riding rollers

Rollers are particularly good for 'pedalling drills' to imporve your pedalling technique and less useful for improving fitness as they don't provide 'much resistance'.

One of my favourite pedaling drills is to go between the maximum and minimum cadence that I can do on the rollers while staying upright.

I find it good to stay in the upper gears...53 X 15 or bigger...and to spin at about 100+...fun to do intervals and grab a bigger cog or two for whatever you are used to...1 minute or more...and yeah, test yourself regularly...I like to do 10 mile time trials on my rollers...if only I could average 34.5 on the road!

2lap is right on. Rollers are more about pedaling techique. After spending most of December on rollers I went out on my normal outdoor ride and was sucking air. Rollers are fine if you can't get out but don't expect to maintain a high fitness level. It does have a couple of advantages for bike fitting and adjustments you just can't do while riding outdoor. My cadence has improved as well 🙂

irregularities in your spin will become more apparent at higher cadences. try and maintain at least your normal road cadence and then, when you're comfortable on the rollers do some drills like 2Lap suggested increasing your cadence.

the smoothness will translate when you get outdoors.

you might also look into a resistence unit for the rollers to help maintain fitness as well as improving technique or those small diameter rollers that Kreitler has which are suposed to be a workout in and of themselves.