Rollers are a type of indoor bike trainer prized for their ability to help you improve your cycling technique, specifically in the areas of balance and cadence or pedal stroke. Rollers are made up of three individual rolling mechanisms set on a sturdy metal frame.
Getting On
Starting to ride a set of rollers for the first time is an intimidating experience. For your first ride, set your rollers in a doorway, next to a counter or some stationary object that is easy to hold onto. Set your bike on the rollers, front wheel on the single roller and rear wheel on the back set of rollers. Get onto the bike, placing one hand on the handlebars and one hand on your stationary object. Begin pedaling slowly. As you increase your wheel speed, you should feel yourself begin to balance. Slowly take your hand off your support structure and place it on the handlebars.
Technique
Various techniques are advised for practice on rollers. In the beginning, just staying balanced on the rollers will help improve your balance and pedaling technique. As you advance, you can vary your wheel speed at intervals. The faster you go, the smoother you need to pedal in order to keep the back balanced. Another common training exercise to improve technique is to pedal with only one leg. Pedaling with a single leg exacerbates the faults of that leg's stroke, forcing you to make corrections to maintain balance.
Getting Off
Getting off of rollers can be just as harrowing as getting on, especially if you use a clip-in pedal system. Keeping steady balance, begin to slow your pedaling speed. As you feel your balance begin to waver, grab onto your stationary object and allow the bike to come to a full stop. Unclip or remove one foot from the pedals and stand on the rail of the roller apparatus. Remove your other foot and step off.
Considerations
There are other types of indoor trainers on the market, but they may not offer you the same workout or benefits as rollers. Stationary trainers attach to your bike's rear wheel, holding the entire bike in place and placing resistance on the wheel as you pedal. With a stationary trainer, you do not have to worry about balancing the bike or perfect pedal cadence. Stationary trainers are available in three basic resistance types: wind, magnetic and hydraulic. While rollers are best for practicing technique, stationary trainers are valued for their endurance training benefits.
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