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Roller Time and Base Miles(10 posts)

Roller Time and Base Milescollinsc
Sep 26, 2002 8:52 PM
Ive read a lot here about base mileage and all the LSD business. Ive also read a lot about rollers. Just how do I combine the two?

I have rollers (and a HRM) and it is quite apparent that one "mile" on the rollers is no were near one mile on the road. The only measurement reasonable on rollers is just time in hours. How do I convert the units here?

If i want to be doing 200-250 base miles a week but the weather just f*ckin blows too much for even the fenders and rain gear, how do i convert 40 real miles at 130bpm into hours at 130bpm on the rollers?

Or should I even care this much and just keep on the damn things until the movie is over?

thx
re: Roller Time and Base MilesJohnG
Sep 26, 2002 10:06 PM
Simple answer:
Do 1 hour @30-33mph (if you can) every day. This speed will kick your butt and you'll get a very good base from it. I find the 53-12 just about perfect for this speed.

I would consider 1 hour/day just about at the boredom limit for most people. The pain of 30+ mph will help keep the boredom away though. ;-)

FWIW, this regime is doable, albeit not very fun.

JohnG
re: Roller Time and Base MilesPEDDLEFOOT
Sep 27, 2002 6:12 AM
I wouldn't be as concerned with how many miles your'e doing as much as the time your'e spending at your target HR for that workout.
I agreeDougSloan
Sep 27, 2002 6:48 AM
Forget miles. Just think about time at whatever heart rate. Your body won't know the difference.

You can get a resistance device for rollers, too, or just shove a folded up towel under a roller for some extra drag. Use some really big gears, too, like a 55x11. The faster spinning wheels provide more stability, too (just don't fall off).

Doug
Question on that issue...MXL02
Sep 27, 2002 6:57 AM
Doug- someone gave some inexpensive Performance rollers and when I use big gear ratios, the belt really starts to vibrate from the speed, so much so that my pedal hits it on the bottom of my pedal stroke...is this common, normal, ok? or am I looking at investing in some high quality Kreitler rollers?
new belt?DougSloan
Sep 27, 2002 7:08 AM
Could it need a new belt? Or, can you adjust the front roller to get a little more tension?

Kreitlers are a good choice, if you are certain you want to spend lots of time on rollers. Tacx make some decent ones at less than half the price, though. http://www.cbike.com/Tacx-Roller.htm
I agreeraptorUW
Sep 27, 2002 10:04 AM
i'd second the towel recommendation. personally i'd rather use that for resistance than larger gears.

fwiw, i've compared powertap data between outside and roller riding. using the towel i can create resistance up to LT ~300-325 watts for my 140lbs. i've never tried going beyond that...i think handling & smoothness on the rollers becomes an issue.

so...according to a powertap, riding inside can be made the same as riding out of doors...in my opinion, perhaps better in that you don't need to go out of zones to get uphill, etc.

scott
that was exactly my questioncollinsc
Sep 27, 2002 7:39 AM
Sorry if it was too hard to pick out, but that is what I want to know.

How many hours should I spend on the rollers to get sufficient base?
common referenceDougSloan
Sep 27, 2002 7:52 AM
A common reference is 1,000 miles for base; assume maybe an equivalent of about 18 mph for rollers (which is highly variable, but then the 1,000 miles is somewhat arbitrary, anyway), so about 55 hours.

I'd still get on the road or fixed trainier and get some intensity work in, too, or you'll hit the spring ready to ride at 18 mph all day long, but won't be able to climb worth a crap.

Doug
Here's another way to look at itKerry
Sep 27, 2002 4:38 PM
However long it takes you to ride those 40 miles at 130 bpm, just do the same time on the rollers at 130 bpm, and you get the exact same workout. However, I think you are confused about LSD. It means long STEADY distance, not long slow distance. For most people, 130 bpm is totally a recovery ride - not much training effect. Depending on your Max number, I would suggest a higher heart rate for LSD rides. Generally accepted is 70-75% or so of Max, or 80-85% of LT/AT. LT/AT is the HR you can hold in a 25-30 minute Time Trial (fully warmed up beforehand).