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What's your roller routine?(7 posts)

What's your roller routine?Esau
Jan 25, 2004 6:09 PM
I spend five minutes in each gear, changing hand positions every minute (tops, horns, hoods - no drops yet). Ride anywhere from 30 minutes to one hour.
30 minutes...biknben
Jan 25, 2004 6:38 PM
...Then I'm ready to kill myself.

I really hate riding indoors. I can roll through a half-hour primetime show. Much longer than that and I'm ready to slit my rists.

I ramp up and down through the gears at one-minute intervals a few times.
30 minutes...kfatschor
Jan 25, 2004 7:27 PM
I'm with you. 45 mnts and I start to bleed from my ears!!!!! 8-(((
30 to 45 minutesbimini
Jan 26, 2004 6:57 AM
I watch the TV and go at a moderate pace during the show and then spin and power it up it during the commercials. Try to see if I can last throught the commercials and then wind it down during the show. Mixing it up makes it almost bearable and I have a noisy trainer so I can't hear the TV when I got the trainer cranked up.

I play mental games by keeping an eye on cadence, heart rate and time during the commercials and then use the show as the recovery period.
re: What's your roller routine?micha
Jan 25, 2004 6:54 PM
I've always hated serious training indoors. So I do stupid bike tricks on rollers in the winter.

I do 1-minute stretches of riding no hands. I go into the drops and weave the front wheel across the front roller. I let the wheels roll out until they stop, then hit the pedals hard to get them back up to speed. I pedal out of the saddle.

All these tricks are challenging to learn and fun to do. They build confidence and help sharpen your sense of balance. They do not make you faster or stronger, though.
re: What's your roller routine?Woof the dog
Jan 25, 2004 11:08 PM
I ride anywhere between 1 and 4 hours. Regarding making you faster and stronger, I disagree: riding base is perfect for rollers. You stay in your zone 1 and 2, and just work on your technique and cadence. So once the real training starts, you have already developed better capillary system through your legs, your spin is smoother and faster, your body is renewed from doing high intensity intervals through out the year and your subsequent peaks will be longer and higher. How does that not make you faster or stronger? Silly micha.

a trick for sh!ts and giggles is to put your rollers up side down so they can roll on the carpet, put your bike in the easiest gear and try riding that. You'll be lucky to get the whole pedal stroke. Make sure you have your wife/gf/bf/sig.other ready to hold you up.

Woofy, the most superb dog in the history of the world, ruled by clowns with colorful shoes.
Keep it varied, keep the race DVDs on.Spunout
Jan 26, 2004 5:47 AM
I do workouts from 30 min to 1:30 usually. Spin ups, muscle endurance workouts, low cadence in 53x11.

During endurance rides, it is important to keep moving around, stand up and stretch, change cadence in order to not get too sore.

I have no problem with the lack or resistance, I can get over my aerobic threshold (175) if I let a bit of air out of my tires. If I had a resistance trainer, I'd probably be toast by the end of February!