For many athletes, indoor training is more of a necessary evil than a pleasure. You just try to get through the winter without losing too much form. For many professionals, on the other hand, it is a valuable tool for high-quality training - intervals, for example, which can be done very precisely without traffic or terrain. Even if you have little time or can only train at certain times, roller training makes you independent of daylight and weather. Indoor training can therefore be more than just an emergency solution.
What devices are available?
As training equipment, you can either use your own bike, which you can turn into an ergometer with the help of a roller trainer, or a special stationary bike. The former is the cheaper and space-saving solution. The classic version is called a "free roller"; the rider balances with his bike on three rollers (one under the front wheel, two under the rear wheel). The resistance of the free roller is usually low and results mainly from the flexing of the tyres and the air resistance of the rotating wheels; however, additional brakes can be coupled. Roller trainers that clamp the rear wheel via quick-release levers are more powerful in terms of braking performance and more stable - and therefore also suitable for less experienced cyclists. Even better, but considerably more expensive, are devices in which you attach the rear end of your own bike without the rear wheel. The chain runs over the sprocket set of the trainer, which has the advantage that no tyre can slip if you suddenly accelerate. The next step up is an ergometer for which you no longer need your own bike.
How realistic can you train?
How realistic training on the roller feels depends on various factors: The balancing act on the free roller is similar to that on the road and trains motor skills and riding technique; however, the flywheel mass is low and the riding resistance is moderate. Strength-orientated training is therefore not possible, but rather training with higher pedalling frequencies. With roller trainers that clamp the rear wheel, there is no balancing, but significantly higher resistances are possible - the respective brake determines the riding experience.
What kind of training is possible?
The decisive factor for training is what braking power the rollers or ergometers develop at what speed. All types of equipment are suitable for medium training intensities with normal pedalling frequencies. However, power-emphasised riding at low speeds can overtax weakly dimensioned brakes, which means that this special form of training (k3 training) falls flat. There are big differences in sprint performance. Many small brakes reach their limits here. Sprints are the domain of direct drive roller trainers and large ergometers. However, as sprints are not very important for endurance training, the maximum braking power is not so important. Training on the roller can be controlled classically by heart rate, subjectively by effort or - best of all - by the incorruptible pedalling power.
What motivates?
Training on the roller feels harder than riding outside - after all, there is no distraction. All your senses are focussed inwards, and every pinch is perceived very clearly. It's easier if you listen to music on the side. The combination of demanding interval training with a watt display and energising rhythms is enough for some athletes to really get stuck in. If you need more distraction, you can also play videos. Some of these can be synchronised with the brakes so that the terrain in the video controls the pedalling resistance on the training device. The spectrum ranges from cycling in virtual worlds to videos of mountain rides or even professional races.
You can find this in the PDF download below:
1. roller training is not only a sensible winter activity for very ambitious racing cyclists. Tell us what type of cyclist you are - and we'll guide you through the jungle of equipment and apps. Tips for virtual motivational aids and a training plan on top. (Article from TOUR 1/2015)
2. as nice as it is to fabulate with your mates about your kilometre average - a specific average pace is not a sensible goal for successful training. It is better to use your heart rate, power (in watts) or your subjective feeling as a guide. You can read how to do this correctly in the following instructions. (Basic knowledge about roller training)
TOUR you can also convenient online ordering.
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