How to train with a curling roller and acquire a professional technique

Indoor cycling has a lot of advantages, since we can practice our favorite sport without having to move from home and carry out our training routines in a more efficient way. The use of a bicycle or a cycling roller eliminates the irregularities of the terrain from the formula, allowing us to concentrate on what is really important, in addition to improving our safety on the bike. Indoor cycling training allows us to achieve our objectives and goals and improve our performance, which is why it is practiced by many professional cyclists. In this article we want to give you some tips and advice on how to train on a roller trainer, one of the most used by cyclists as it can also be used to warm up outdoors in the moments before competitions -and it adapts perfectly to different surfaces-. Let’s see it!

First of all, how to use a roller roller

Before talking about the training roller, it is important to make a few clarifications about how you should use it -if it is the first time you try this type of roller-. It is important to wear sports shoes, but without cleats, so that you can easily reposition yourself if you lose your balance and avoid falling. Also, try to keep your eyes fixed on the center of the front roller (the adjustable one) and place the front wheel in the center of it. Of course, lean on the walls to keep your balance and improve it little by little. In this article we explain some tips on how to improve your balance on a bike, in general.

How to train with a roller trainer: a basic guide

One of the great advantages of the roller roller is that it offers very similar sensations to those of riding a bicycle, being able to reach high speeds, but from the hallway of our home. When talking about balance roller training, you must make sure that your roller is compatible with the bike and choose the right model, as is the case of RooDol by ZYCLE and ZRoller. To do this, pay particular attention to the wheelbase adjustment they offer. The different configuration options of the aforementioned models offer an adjustment that varies from 950 mm to 1190 mm. Having clarified this, let’s go into detail about the aspects to consider when training with a roller trainer:

• The recommended maximum speed: Although it may seem tempting to push our cadence to the maximum level, it is important to take certain precautions to avoid falls and accidents. While it is true that a professional cyclist can reach (and exceed) 70 km/h on a downhill, the ideal when using a roller trainer is never to exceed 50 km/h.
• The intensity of training: The choice of one roller or another depends mainly on the intensity and frequency of training. In particular, the material of the rollers. If you opt for a more relaxed workout, then PVC rollers are more than sufficient. However, if you want to reach your full potential and use the roller on a daily basis, it is best to opt for aluminum rollers as they dissipate friction heat better and reduce wear and tear on the bike’s tires.
• The training location: The choice of location is key when training on rollers. You should choose a safe place, especially if you are just starting out, and this implies that there is a wall to lean against if you lose your balance. In this sense, training in the hallway of your house is usually the best option.
• The training location: The choice of location is key when training on a roller roller. You should choose a safe place, especially if you are just starting out, and this implies that there is a wall to lean against if you lose your balance. In this sense, training in the hallway of your house is usually the best option.
• Master the technique: Learning how to use the curling roller is something that comes with time and practice. Once this has been achieved you can try drawing an imaginary line in front of you, as if you were on a road. Simultaneously, as you master the technique, experiment with changing the bike’s sprockets and chainrings, and even incorporate cleats into your pro cycling shoes.

Here you can learn some specifics on how to maximize a bike roller training session (regardless of the model of roller). In this article we talk to you about pedaling technique, session length, using cycling simulators, accessories to maximize sessions and so on.

Example of training on a bike roller

Now that you know how to train on a roller trainer, let’s briefly explain a type of balance roller training to follow. If you master it, keep in mind that when you hit the road you will have no problem riding in a straight line. For the roller roller training example in question, divide the session into the following stages:

• Warm-up: Spend about 10 minutes warming up with a 39×21 development and an approximate cadence of 85-90 pedal strokes per minute.
• Workout: Spend 40 to 60 minutes, depending on your capabilities and endurance, and divide the session into two sets. In the first one give priority to volume over intensity and in the second one to intensity (anaerobic power). In the first part work at an intensity of 50-60% with high cadences (90-95 pedal strokes per minute). In the second part work at an intensity of 70-80% with medium-high cadences (80-85 pedal strokes per minute). You can also repeat each of these sets twice (twice the first set and twice the second set) and increase the duration of the workout to 80-120 minutes.
• Cool down: Spend about 10 minutes to gradually decrease the intensity, loosen legs and stretch. This last part is essential to avoid injury and / or discomfort later, it will also allow you to gain flexibility.