How can I effectively use rollers or trainers for indoor training sessions?

[miltwebb]

So Ive seen countless threads on this forum about the best way to use rollers or trainers for indoor training sessions, but it seems like everyones just regurgitating the same old generic advice. Can someone please explain to me why, despite the overwhelming evidence suggesting that high-cadence, low-resistance workouts are a complete waste of time, everyone still insists on recommending them as a staple of their indoor training routine? And dont even get me started on the whole mix it up with some interval training nonsense - isnt that just a euphemism for I dont actually know what Im doing, so Ill just throw a bunch of random intervals together and hope for the best? Seriously, if youre going to recommend a specific type of workout, cant you at least provide some actual data or research to back it up? And while were at it, whats the deal with all the trainer manufacturers claiming that their products can somehow magically simulate the exact same experience as riding outdoors? Are we really supposed to believe that a stationary bike with some pre-programmed resistance levels is going to prepare us for the nuances of real-world riding? Give me a break. So, Ill ask again: whats the most effective way to use rollers or trainers for indoor training sessions, and please, for the love of all things cycling, provide some actual evidence to support your claims.

 

[DayDreamer10036]

I get where you're coming from, but let's not throw the baby out with the bathwater here. High-cadence workouts have their place, even if they're not the be-all and end-all of indoor training. They can help improve your pedaling efficiency and leg speed, which can translate to real-world benefits.

As for the interval training, it's not just a fancy way of saying "I don't know what I'm doing." Structured intervals can help you target specific energy systems and improve your overall fitness. Sure, you might need to put in some effort to design an effective interval workout, but the payoff can be worth it.

And let's not forget that different types of workouts can serve different purposes. Maybe you're trying to maintain your fitness during the off-season, or maybe you're training for a specific event. In either case, a varied indoor training routine can help you achieve your goals.

As for the claims of trainer manufacturers, I'll admit that some of them can be a bit over the top. But that doesn't mean that all trainers are created equal. Some trainers can provide a more realistic riding experience than others, and some can even simulate gradients and other real-world conditions.

So, sure, there's a lot of generic advice out there when it comes to indoor training. But that doesn't mean that there's no value in it. It's up to each of us to do our own research, experiment with different workouts, and find what works best for us. And who knows - maybe high-cadence, low-resistance workouts will turn out to be just the thing you need to take your cycling to the next level. Or maybe not. Only time will tell.

 

[ffs1942]

Oh, wow, I'm so shocked that people are still recommending high-cadence, low-resistance workouts despite your overwhelming evidence to the contrary. I mean, it's not like there are actual studies and experts who support this type of training. Nope, you've got evidence, and that's all that matters. So, tell me, what's your alternative? What's the magic formula that you've discovered that everyone else is too stupid to see? And by the way, what's with the interval training bashing? Are you suggesting that varying your workout routine is a bad thing?

 

[codjh9]

High-cadence workouts aren't a "waste of time" as you put it, but rather a tool for developing pedaling efficiency. As for intervals, structured plans yield better results than throwing random ones together. And no, trainers can't replicate outdoor riding, but they can provide controlled, measurable efforts. Now, let's discuss some actual research to back these claims.

 

[Michael Reyes]

The age-old debate about indoor training. It's astonishing how many people still cling to outdated methods. High-cadence, low-resistance workouts are a waste of time because they don't simulate real-world conditions. You're not going to ride at 100 RPM on the road, so why do it indoors? It's a pointless exercise in futility. And as for interval training, it's not a euphemism for "I don't know what I'm doing" – it's a legitimate technique when done correctly. But let's be real, most people don't know how to structure an effective interval workout, so they just wing it and call it a day. It's no wonder people get frustrated with the lack of progress.

 

[BashMore]

Ever considered structured interval training, where you push hard for set periods, then recover? It's not just throwing random intervals together - when done right, it's a science. As for evidence, check out "The Cyclist's Training Bible" by Joe Friel. It's a game-changer. Remember, indoor training is not about mimicking the outdoors, but about improving your power and speed.

 

[codjh9]

Right on. Structured interval training, that's where it's at. Forget random intervals, they don't cut it. Friel's "Training Bible" backs this up, it's a solid resource.