Most mountain bikers hate roller training: the air in the basement is stagnant, the eddy current brakes roar and you don't move a metre. Nevertheless, there are people who train for several hours on the roller. Does this torture have any positive effects apart from sweat loss and calorie consumption? Doubtful. It certainly doesn't provide any motivation. Nevertheless, winter training on the roller is a must for developing strength endurance, and a committed athlete can hardly do without it.
However, we suggest: One and a half hours is enough. All you need is a positive attitude and a varied training programme. With our suggestions, you are guaranteed to be back in the saddle faster than your colleagues in spring - and can pedal at least one gear harder uphill. After a break-in period, you will complete one interval after another, the time will pass quickly and you will train more effectively than would be possible outside - especially in the winter muddy weather. No pain, no gain - just think about your great form with every pedal stroke, your new best time in the marathon and the climbs that will come easily to you.
TIPS FOR ROLE TRAINING
The aim of roller training is to develop strength. Basic training is better done by jogging in the fresh air. But: G1 training in the fresh air cannot replace strength endurance training on the roller.
- Do not roll for longer than 1.5 to 2 hours. Even regular 45-minute sessions maintain motor skills. Two to a maximum of three times a week is sufficient.
- Ensure that the quick-release skewer and the castor mount fit well (use a suitable, robust skewer if necessary).
- Sit comfortably: mount a steeper stem or place spacers underneath, place a wooden block under the front wheel to level the bike.
- Slick tyres are mandatory, a road bike is even better (lower level difference handlebar/saddle)
- Towel and water bottle are part of the training programme, heart rate and cadence monitors are useful for training control
- Ensure that the training room is adequately ventilated
- A heart rate monitor is sufficient for training control, you don't need an expensive roller trainer with a multifunctional display
- If you train with a watt measurement system on the bike (SRM, Polar, Ergomo, Powertap), you can also use it on the roller
ROLLER PROGRAMME: STRENGTH ENDURANCE
1) 15 minutes run-in, 5-8 x 5 minutes of effort with a heavy gear and high resistance (pulse up to EB) and cadence at 65. In between, pedal easy for five to eight minutes. Then ride out for 15 minutes at a relaxed pace.
2) Ride in for 15 minutes, 2-3 x 20 minutes with a heavy gear (frequency up to 65), 10 minutes easy in between. Then ride out for a quarter of an hour.
ROLE PROGRAMME: G1/G2 CONTINUOUS METHOD
Ride in for 10 minutes, then 4-7 x 10 minutes with G1/G2 pulse and alternating cadence (e.g. pyramid: 90, 100, 110, 120, 110, 100, 90 etc.). Ride out for 10 minutes. This is a relatively entertaining way to spend up to one and a half hours in the saddle.
