Work the cycling technique on the roller

Try to include this type of routines in your roller workouts and you will see how the improvement improves when you get back on the road.

We know that in this cold weather, there is little desire to hit the road, so we give you options so you can work your pedaling technique on the roller.

Cadence work

As we have already mentioned on several occasions, the Higher efficiency cadence is around the 90 pedaled per minute. For this reason we recommend you to perform exercises in which you alternate the cadence, to internalize the pedaling efficiency and to take it to your departures en route.

An example of training could be:

  • 10 minutes heating
  • 3 x (5 'to 80 ppm + 5' to 90 ppm + 5 'ppm)
  • 10 'soft shoot back to calm

Of course, to carry out this type of training you will need a cadeniometer or an interactive trainer such as Bkool to show you the data. Remember that the development of the bike must be adjusted to avoid "bouncing" in the saddle even when the cadence is high.

Pedaling to one leg

It is very important detect if we have any asymmetry in our pedaling technique, so we are going to take advantage of the stability of the roller to perform the pedaling alternately with each leg.

You must adjust the development according to the objective, start with something soft to warm up and progressively increase. Look at the position of the foot, making strength with the support part of the cove and trying to make a kind of circle.

An example of this type of training could be:

  • 10 minute heating
  • 4 x (5 'soft + 4' medium + 2 'hard) Alternating each block with one leg
  • 15 'soft shoot back to calm

Strength resistance work

A fundamental aspect that will allow you to take the pedaled efficiently and to hold it like that for more kilometers is the strength of the muscles involved in that action.

To TWork force strength specifically on the roller you should keep sitting, with a lower cadence than usual (around 60 ppm) and a fcardiac recurrence between 80 and 85% of your maxim. It is very important that your strength is specifically of your pedalada, and not of "kidney stroke" or the tense grip of the handlebar.

An example to start with this type of training is the following:

  • 10 'progressive heating. That is, go up the hardness little by little during the heating
  • 5 x (5 'to 80-85% FCmax + 2'30 "recovery to 60% FCmax)
  • 15 'soft shoot back to calm

 Try to include this type of routines in your roller workouts and you will see how the improvement improves when you get back on the road.


Laura García Cervantes

Dra. Science of Physical Activity and Sport

Club Trikatlón Tres Cantos Sports Director

Triathlon and Swimming Senior Trainer

Paratriathlon Specialist Trainer

Training Item Finder

Related publications

Button back to top
This website uses its own cookies for its proper functioning. By clicking the Accept button, you agree to the use of these technologies and the processing of your data for these purposes. Configure and more information
Privacy policy