How to Set Up Bike Rollers – A Brief Overview
Many people dread the thought of indoor cycling, as it could only mean that weather conditions are unfavorable, or you are an athlete recovering from injury.
However, indoor cycling is gaining momentum in today’s world, and many coaches recommend it as a form of bike training. For instance, British Cycling considers indoor training to be complementary to on-road riding.
One of the best ways to train indoors is by making use of bike rollers. Bike rollers offer you the opportunity to ride indoors without moving your bike forward.
They usually consist of three drums or rollers; the rear wheel uses two drums, and the front wheel uses one drum. A belt links the middle roller with the front roller, which causes the front wheel to spin whenever you pedal the bike.
Bike rollers are made of wood, plastic (PVC), or aluminum alloy. Aluminum alloy is common these days because they tend to be more durable and retain their cylindrical shape even after intensive use.
The most suitable form of rollers has a concave circular shape to help the rider stay centered. The center position helps to refine your coordination and learn when to change your resistance level.
The frame of the rollers consists of extruded aluminum or welded steel, which folds in the middle for secure storage and transport.
Types of Rollers
There are four basic types of bike rollers. Conventional rollers are the simplest type of rollers, consisting of three drums. You may alter resistance by changing gears while riding, which is best suited for novice riders. Resistance rollers are a bit more advanced as they offer resistance adjustments that are not related to changing your bike’s gears.
Hybrid rollers have a fixed front fork that takes care of balancing problems, and are recommended for first-time riders. Finally, digital-enabled rollers are designed to work with apps and devices, giving you a more tailor-made experience.Advantages of Bike Rollers
Bike rollers offer you these benefits:
- Increased pedaling efficiency and balance
- Physical and mental engagement
- Simple set up
- Training for leg speed
How to Set Up Bike Rollers
The use of rollers requires some level of skills and coordination; this requires you to invest some time into perfecting how to ride on them. Here are tips on how to set up your rollers.
- Place your roller on the floor. Always ensure that the roller lays on a level and hard surface. If you wish to use a mat, make sure it does not get in the way
- Locate the rollers near a wall or railing. This aids your balance if you are new to bike roller training.
- The front roller should be just ahead of your front axle
- Object of focus. You may place an object about 1-2 bike lengths ahead to help you focus.
- If you are a beginner, you should wear a helmet for protection, at least until you are sufficiently confident. Also, avoid clip-in shoes and stick to regular sneakers.
Here is a video explaining the process (credit to Global Cycling Network):
If you are still unsure of how to set up your bike roller, it may be helpful to ask your coach for advice or get a trainer if you do not already have one.