20/05/2008

Training on rollers: peculiarities, issues, methodologies and training tables

1^st part: training on rollers for a beginner

With the arrival of winter, many people find it difficult objective to train on the road during the week and some "hang the bike to nail", others train only during the weekend, some use rollers. Even in this sector technology has made tremendous strides in the last rollers offer a smoother ride; various cyclosimulators then can also move quickly to the time the workout. First, we clarify that a workout on rollers, including cyclosimulators, can never be compared to a workout on the road. Too many different variables. First of all on roller lacks the ability to balance, then the variable weather and the road surface (that is, as has the way) that affect so heavily on training and are themselves training. It is no coincidence specialists in Northern Classics use refine their preparation for the pavè have the same conditions after gather in the race. Nothing new under the sun, a number of studies and research in other disciplines, have repeatedly reaffirmed as the specificity of training (training repeat the same athletic gestures that take place in the race) is a key element for maximum performance. From this it follows that, while adopting the best roller or cyclosimulators, ever, then we could never get the same benefits of a workout on the same road. This however does not mean that we should underestimate the use of rollers; necessary, however, to plan training on rollers so or make specific or complementary to on the road. In the market there are several roller, magnetic, fluid, combined with or without adjustment of force and ultimately cyclosimulators that through the computer and magnetic braking unit can simulate road journeys with climbs up to 20% (declared by manufacturer) or descents. In the simple (magnetic or hydraulic fluid), you can adjust the intensity of effort by the exchange of the rear cogs (more are long, more is hard), while in those with lever which allows adjustment of the strength of unity braking can have more choice, both interventing on roller and on rear cogs. Finally, in simulators, simply choose the path suitable for training in exchange for leaving bike can vary the effort of training as happens on the road. Personally, I believe that a simple roll is cool for a workout in-door, at the most gifted physically can take a roll with adjustment of braking. The current advantage of cyclosimulators, on the other hand, consists in the fact that some of them manage to simulate truly significant climbs, allowing a new frontier of training. Given the cost and they still lack rollers will refer to the simplest, the ones that many cyclists have at home. As mentioned, these rollers are unable to have a braking force to simulate major climbs, but their use may be useful for a variety of training in order to maintain muscle tone, improve cadence pedalling, cardiovascular capacity, the time of recovery. For persons who do not have a great power, moreover, the roller can help improve this aspect. Before we go onto tables to all council training a number of things: replace the rear tyre with rigid sides and generous section (the maximum allowed by frame), using a thickness on the front wheel to level the bicycle, have a towel to clean the sweat, possibly protect the bicycle frame from the same sweat. Given the low resistance of the rollers, compared to the effort that can be carried out on the street, I will refer to this that I think rear cogs ideal use: crank 39/53, parcel pinions 11/21 (ten reports). Who was in conditions different enough that you consider the scale of reports of this configuration and apply to their situation. Take from a workout suitable for a beginner to go to a medium-level athlete and end up with an experienced cyclist. These are proposals, of course, which can then be followed in full or adapted to the needs of each individual. Training will be maximum of two hours. Although nothing prevents you from going further, I think that is sufficient, who will have more time available council to continue preparation in the gym with weights. There will be three training days: Monday, Wednesday, Friday, leaving the weekend free for the exits on the road. The training aims to improve pedalling frequency, strength, ability to recovery, force. You do not need a heart rate monitor, but who note that using the roller, because of perspiration and body heat higher than the street, the heart beats are always superior to the out-door training.

Training on rollers for a beginner

Monday  45 minutes 

Wednesday 1 hour and 20 minutes 

Friday 1 hour 

 
NB: maybe not everyone can reach the 100 rides per minute, or exceed quietly, then just consider the 100% maximum value and adapt all frequencies to your maximum pedalling cadence, it is advisable to repeat this table for the first 4 weeks before changes to the next level.

Here is a proposal to crank compact and rear cogs 12-25

Monday  45 minutes 

Wednesday 1 hour and 20 minutes