Roller Training - Any interval plans I could follow?

[Matt106]

I take delivery of my Tacx rollers this week and wondered what sort of plan I should be follow to get the most out of them?

I'm mainly looking to do 30-45min sessions concentrating on sprints more than long distance. I've used them in the past and followed a very basic format shown below which can be increased in certain areas.

5 min warm up
10 min aerobic (20mph)
6 30 second sprints with 30 second rest inbetween
10 min aerobic
5 min cool down

Not sure if this is a good plan to work from or not?

[itsnotarace]

Enjoy - http://www.thesufferfest.com/

[Rolls]

"enjoy" is a bit of a strong word.. Get through it I'd have said!
They do make the turbo more focused, and much less of a chore though...

Try revolver. It will absolutley ruin you

[Matt106]

That website looks like it'll kill me!

[andySC]

Rollers are great & can relieve some (not all) of the tedium of training indoors but I could never get anywhere near flat out (sprinting) on mine. If you ride to perceived effort, I'd get to a 7/8 before bike started to misbehave. From there on in it was the turbo for hard seated & stood up efforts. There just wasn't enough resistance to push against if you follow.

[BadgerBenji]

It's easy as well when trying to sprint to bounce the bike out of the front of the rollers.

I'm using rollers this season, doing a fair bit of sweet spot training, which is a good hard continuous effort which works lovely with the rollers.

[Matt106]

I just feel that a turbo trainer is a little restrictive even if it's better for giving it 110%.

[BadgerBenji]

I agree with you Matt, I tend to do intervals by 10 minute warm up, then every 5 minutes sprint for a minute, then back to steady till the next 5 minutes. Seems to be working for me.

[racerbob]

jees you guys are keen ;-)

[khushy]

practice your pedal stroke - you should be able to spin fast using one leg (both clipped in obviously) smooooooothly - its tricky at first, but if you keep trying you will get it and then you will be able to rev-out like the pros!!

[khushy]

practice your pedal stroke - you should be able to spin fast using one leg (both clipped in obviously) smooooooothly - its tricky at first, but if you keep trying you will get it and then you will be able to rev-out like the pros!!