Thanks all for the advice on how to get started, I had a successful play on the rollers this morning and plan to try a TR recovery session on them this weekend. i have:
The garden shed on one side, very handy too lean on as I start up, with a workstand on the other along with a plastic box to use as a step up and I’m not clipping in as yet. I’ll be watching the videos as further research.
So it isn’t pretty but it’s a start and I’m optimistic I can push on from there.
For what it’s worth, I actually found it easier when I first got rollers to clip in first because you can spin up to speed on a single leg (while standing on the other) and then just pull the other leg up and clip in (while rollers are coasting for a sec if needed). The only time rollers are really different than balancing outdoors is when they aren’t spinning fast.
I mentioned TT bike on rollers.
Now that my regular trainer is finally back online, i can relegate the TT bike to just handling (as it’ll be my first year on one).
Have any of you tried to put some decent time on in the TT bars on rollers? Or is it a waste of time due to the upper body drain required to hold it?
I have not done too much time in aero bars on rollers, some do and there is nothing preventing it. My main problem is that I just hate the position, probably could use a bike fit specific to tt position. It’s also hard to get eyes up to see the tv/zwift when I’m using those
When I start rollers again after a long break, I need to strengthen my hip adductors to prevent hip/groin pain. My hypothesis is it’s due to the low interia pedal stroke needing more stabilisation. Copenhagen planks work.
I don’t actually use the “smart” function on the rollers. I just ride them analogue - very old school. My front chainring is 50 and my cassette is 10-28. I find that I end up in the middle of the cassette for all my endurance riding (200-220 watts at 80-90rpm), and I have never ran out of gears during an interval. As long as you’re not riding a mountainbike/gravelbike with a small chainring in the front, you likely won’t need to alter the resistance in the Elite app. However, I know the rollers do have erg mode, so you could try that out if you want to.
In summary - I don’t alter the resistance at all, I ride them analogue as they are. Unless you have low gearing or do your intervals at above 700 watts, you likely won’t need to concern yourself with the resistance of the rollers!
I was concerned I’d run out of “room” on higher power efforts but with 50x11 my lowest gear I’m nowhere near maxing out.
It helps that I’m bigger than the average cyclist though
I love using rollers as they feel very natural and force you to maintain balance and control of your body even when going hard. And when the interval is over, you better stay in control as you recover, just like in real life.
I find that I enjoy efforts soooo much more on the rollers. It actually feels engaging to do intervals when I get to spin and shift through the gears as I ramp up the power. The natural movement from side to side helps with power production, and I can almost envision myself riding outside in a race as I’m doing the efforts.
As for the recovery intervals, anyone new should just keep in mind that you actually fall over if you go “too slow” on these. I can’t really go below 130 watts without feeling a little unstable on the rollers, so a person with an FTP below 250ish may struggle on recoveries at, say, 40% of FTP. I do my recovery intervals at 150-170 watts normally, but If I were to do an all out effort that really took everything out of me, I’d probably just get off the rollers for 30 seconds afterwards to recompose lol
They also save a step when setting up a training session. I just pull my rollers off the walll, grab a bike, and good to go. I don’t have to mess with removing the rear wheel and installing the bike on a smart trainer.
1st time trying rollers today (Elite Nero), and fairly happy with it.
I occasionally felt a low-ish frequency vibration, but not too disturbing. Wondering if I set the wheelbase incorrectly (I selected 1004, but according to specialized, my bike has 993 wheelbase).
Managed to only fall once (well, having to put my foot to the ground). However, I can see that my climbing out of the saddle is not very well balanced, as the bike would have a tendency to shoot forwards (and I think I had to put my foot down once or twice there).
Very happy with this limited experience. I used Erg mode with powermatch with an endurance workout, and thought tracking was very good:
I still find drinking a bit more stressful than with the Kickr, and as a consequence drank less than usual. Is it something you just get better at, or do you use mitigating factors (e.g. camelbak tube)?
The vibrations you’re feeling may be due to a lower than optimal tire pressure. I run my 25mm tires at 120-130 PSI on the rollers and feel that the rolling resistance and “connection” to the rolls themselves is most optimal at that point.
In terms of the wheel base, do note that you can actually set the Nero rollers up “between” the given wheel base intervals. I have mine just shy of 1004 mm. The best guideline is to make sure your front wheel axle rests a little less than an inch behind the axle of the front roller.
As for climbing, you likely experience the issues due to a lack of torque. Since I don’t use erg mode, I shift up once or usually twice before getting out the saddle in order to keep torque high and power constant. If you don’t account for this, it has the same effect as a not so smooth pedal stroke and power delivery on rollers, i.e. unstable riding.
When it comes to eating and drinking, yes, it is hard in the beginning. I find that this is actually a good thing, however, as it forces me to practise whatever I would be able to do on the road or in a race. With time, you get very good at taking the bottle out of the bottle cage, drinking, and putting it back in, all while pedalling at the same power and not looking down. The same goes for eating. I find this quite beneficial, and I’ve gotten extremely efficient with it over the past couple of weeks.
You get better at it. One ride isn’t very many. If you’re not riding very hard you can ride with hands on the tops and holding a bottle. Would make it easier to drink and keep you from overgripping the bar because you can’t with a bottle in your hand.
Riding out of the saddle on rollers has always felt strange to me. I can do it comfortably but (to me) it’s so unlike outdoor riding out of the saddle that I don’t really do it except when my butt is hurting.
I believe Elite recommend taking whatever wheelbase your bike has in millimeters and adding about 20-25 mm (about an inch) to that number. At least this was in my manual. I ride a Factor ONE size 52 cm with a wheelbase of about 995 mm, and I ride my Nero rollers at the “step” just over the 1004 mm mark/setting. You could set the exact wheelbase of your bike, but Elite recommends adding some to this number for stability. If your front wheel axle and the roller axle line up perfectly, it increases the risk of the wheel sliding forward on the roller when you shift your weight over the front when standing or adjusting position. Thus, this “extra” wheelbase allows for some leeway.
