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How To Cycle On The Rollers – Indoor Bike Training With Rochelle Gilmore

How To Cycle On The Rollers – Indoor Bike Training With Rochelle Gilmore


The most important thing when you’re setting your rollers up is to find a really flat, smooth surface, and make sure that the rollers are not moving.
Next thing that you have to look at is the length of the rollers. The correct length will be a little bit
longer than the front axle, so if you’ve got the
bike on like this, and here’s the front axle, you want the rollers to be just a little bit longer. Well
the most important thing when you’re learning is make sure that you do have
two things on either side of you, whether it be a friend on either side or
a doorway is really useful because if you’ve got your bike in the doorway you can keep your hands on the handlebars and lean on the doorway with your hips or with your shoulders, so a doorway is the most ideal. Otherwise,
two things on either side, like chairs, are very handy. The process of getting onto the rollers – first to check what gear you’re in. anywhere near the middle of the rear cassette is the best place to be, in the big ring or the little ring, it
doesn’t really matter but not too easy, not too hard, so find one of those gears in
the middle. And then it’s a little bit of a tricky process to get on the rollers. I always put the pedal at the bottom and put the first foot into the pedal here. And then it’s
all about the angle and the balancing of the bike. So I use this hip to rest on my seat like that something close, and just clip in and try not to keep the bike upright, just let it go in the angle that feels most comfortable and then swing your leg over like that. So once you’ve clipped both of your feet into the pedals and you’re holding onto something, you might be in a doorway so you can lean your shoulders
against the doorway but if you’re holding on to the stool, the first
thing is to look one metre in front of you and just remember that. There’s probably three things to remember, that’s: look one metre in front of you, keep your hands loose on the handlebars, and keep
pushing on the pedals, because the moment you take the pressure off the pedals the wheel starts to move like that. So look one metre in front of you, push through your hips, and keep your hands really loose on the handlebars. Try not to steer. The first thing you’re going to feel
when you start to pedal is that the handlebars and the wheel is
going everywhere over the rollers. The harder you push on the pedals, the more that will start to go straight. So just keep focussed on that point 1 metre in front, and when you get wobbly, maybe just push a little bit harder on the pedals. If you have 10 gears on the rear cassette, I personally do just 1 minute in each gear, so it gets harder and harder, so that’s 10 minutes, so you pick a certain cadence, and you just stay at that same cadence which means when the gear gets harder every time the load gets more, so keep the same cadence. I think for a beginner, 30 minutes is
too much, because then two 2 minute efforts would be enough with 3 or 4 minutes recovery, and that would be
the whole session, then it’s just a bit of a warm down for about 5 minutes. To get off the rollers, the best thing is to hold onto something next to you, slow your pedalling down and hold onto the rear brake because that’s
going to give your bike a little bit of stability when you lean to get off. Unclip both of your feet, and then on the side that you’re going to get off on, just slide your foot down to the side of the rollers, be very careful not to slip, and then
just dismount like this. So I’ve got 5 top tips on how to ride the rollers: the first one is to make sure you set
your rollers up in between two things, two chairs or a doorway or something to lean on either side. My 2nd tip would be to be in the right gear – not too hard, not too easy, just find the middle of your rear cassette and that will be great. The 3rd tip is to just look ahead about 1 or 2 metres,
never look straight down at your front wheel just keep focussed on that point 1 or 2 metres ahead of you. The 4th tip is to not hold the handlebars too tight. When you get a bit tense and you start to hold tight you start to do a little bit of a wobble, so don’t hold the handlebars too tight, just leave your hands nice and loose on the handlebars which brings me to the 5th tip, which is drive through your hips. If you get a little bit wobbly and a bit nervous, just push harder through your hips.

99 comments on “How To Cycle On The Rollers – Indoor Bike Training With Rochelle Gilmore

  1. i understand the axel of the wheel should be slightly behind the front roller, but my bike never does that. i change the front roller all the time and the bike ends up falling forward or backwards. i can never get it in the right position.

  2. 6th tip… use a step that is at about the same height as the frame of the rollers on the mount/dismount side. Balancing on that skinny bar in cleated shoes is just asking for it.

    Also consider that the last thing you'll want to deal with while on the rollers is sweat… so invest in a good sized fan that can adjust to the height necessary to provide you with a good flow of air. Even with that I still need an all cotton fitted cap that becomes absolutely soaked through after an hour on the rollers. 

  3. Just picked up my first set of rollers from craigslist… I must say after 10 minutes it was crazy. The sensation is like riding on ice and after a while it gets easier. I under estimated the resistance though, it's a workout! Even if only 15 minutes its like riding uphill 24/7 . I used the garage for my setup, I placed the rollers near my SUV and used the roof rack for support, the car as support was rock solid and I didn't mess up my doorway. 

  4. Another tip that might come in handy is, gripping your hoods instead of your handlebars. This wider grip will make the bike feel less twitchy. And of course when try rollers for the first time, don't use cycling shoes but just regular shoes.

  5. The effect of the roller is amazing. When riding outside for the first time after hours of roller training through the winter you really feel the improved balance its given. I feel it the most when I'm looking backwards while riding and riding a natural straight line. Great video btw, pro roller skills!

  6. Just finished my first session on rollers. If it wasn't for this video I'd probably be injured to a notable degree right now. Thanks for the heads up.

  7. Everybody goes on about how using rollers are "better" than a turbo trainer. So why do the majority of pros use turbos? Is because of the extra resistance you can add?

    Also, rear brake on the right would be so weird. I realise different nationalities have different preferences though.

  8. Why shuld you use rollers at all? For the price of rollers you can get winter cloths and ride your bike anywhere any time, oustide. I cant understand why people do this.

  9. Interesting video,rollers are something I have never considered as a mountain bike rider. I have a snow setup and a warm weather setup so I ride outside all year rain or snow, but I suppose this would come in handy for staying sharp on your road bike.

  10. i've suffered thru a few other "rollers tips" and yours are the best.  to the point, concise, perfect.  information and not all this blah blah blah about opinions and what other athletes think and feel…. you should see some of the other "trainers" out there claiming to be whatever they are.  anyway, good video, added to favorites and Thumbs Up 🙂

  11. One more top tip, a step on the side you get on and off on, makes the mounting and dis-mounting much easier. i use a step on tool box which is ideal.

  12. This is the best instructional video for rollers I've found. Very clear and practical tips. It got me up and rolling in no time.

  13. Are the Tacx Rollers suitable for use with a 29-er MTB? I have a Mondraker Tracker R. look forward to receiving advice from experienced users.

  14. what do you recomend for not sweting alot?I open the window and have a ventilator but de ventilator is not enough during the intervalls

  15. Rochelle, I've been using my rollers now about a month – 4 sessions of an hour each. You tips have been invaluable! I have two questions: 1) how do I reach and drink from my water bottle? I am able to get the bottle, then lose my balance when I try to drink!
    2) how do I practice to be able to go hands-free like you?
    BTW – love the accent 😀

  16. Cyclists of the world. Trainers or rollers? I wanna buy something to pedal indoors but i can't decide what do get. Overall, i feel bored riding indoors. I have had trainers and it gets boring really fast. Rollers sound exciting but it could take a while to get used to it.

  17. I learn to ride bike at age of 46 month a go and I am thinking getting rollers to improve to skills . What is your advice

  18. if you are riding on the heaviest gear what does it feel like? os it like riding a climb, descent or just flat?

  19. A couple of things I would say for beginners is use flat shoes without clips and don't use chairs or moveable objects to help balance…. a wall or the doorway is much safer. Personally I find looking a bit further ahead than a couple of metres is better, maybe 3 or more.

  20. Are rollers really worth it (can you get a good workout out of them) ? I mean for people who want to ride but have either no time during the day or bad weather …

  21. Decent level of fitness required to maintain cadence and thus balance; not easy. I'm struggling but will persevere.

  22. what if i want to do a U turn ????? hahaha just kidding but it's really good for balancing,home training and focus….. and finally the perfect way to adjust or fixing your bike issue.

  23. Wow. That looks like it requires quite some skill. Respect. Is it risky to move too far from the center and just fall from the rollers?

  24. I already asked the same question in a video like this but I didn ´t really get an answer, so I try here: I'm really enjoying this rollers (model Galaxy), except for when I try to ride my bike standing…I can´t really pedal, as soon as I do it in a "normal" way the bike tries to jump forward and goes out the rollers. The real wheel start making small jumps untill the entire bike makes this step forward…Has anybody else the same issue? Just for info my bike is really big (I set the rollers on the longest position )…I don´t know if that is anything to do with it. Any idea how to solve it? I will try with other bikes, at the moment I am using my CX…thanks

  25. So now when I broke few bones trying to start with this, do we have something easier? -.- Not to mention, I dropped on my hamster first day while he was running at my place and playing. I just heard scream: Weeeeeeeeeeeeeeeeek! And then it was all quiet…

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