How To Ride On The Rollers On Your Bike | Indoor Cycle Training Made Easy

– Rollers mean all sorts
of different things to riders around the world. They are perhaps one of the best recovery tools you will ever have. Spinning gently on the rollers is like creasing down a flat
road with the wind in your back – Yeah, they’re also really good for doing high speed
canes work, or reving out while keeping a really
good posture on the bike. – [Host 1] And then
lastly, they are perhaps the ultimate warm up and warm down tool. Riders across the world, across every discipline
use them, don’t they? – Yeah, from CX to mountain bike, to track and of course road. – Yeah, we use them all the time. But, if you are a newcomer and you’ve never ridden them before, they do look a little bit daunting. – Yeah, saying that, I was terrified when I first had to
jump on a pair of these. So with that in mind, we got
ourselves some elite rollers and we’re gonna give you some top tips, so hopefully when you
come to ride with rollers it’s gonna be a lot less scary. Before you get going, we highly recommend that you pump your tires up
to a really high pressure. So for example, the maximum pressure of this tire is 120 PSI, so
I’m gonna pump it to 100. It’ll feel a bit twitchy to begin with, but when you get going
during that high canes work you won’t be bouncing around and it will be a lot easier to control. Set your rollers up next
to the wall like this, or if you’re lucky
enough to have a doorway that enables you to use that, set it up with your shoulder just by the frame when you’re in a neutral riding position as this will enable you to
lean onto it for balance as you start to get going on the rollers. – Place your bike onto the rollers, and swing a leg over, keeping
the front wheel straight. Then, clip in with your leading leg. Now, at this point, some people say to get a friend to hold your bike steady. But we would say no to
that, because this will mean you won’t actually learn
to correct yourself when you’re riding the bike. – Right then, you’re now
all set to start pedaling. We recommend a big ring for this, as on the rollers speed is your friend. The sooner you can bring
your wares up to speed, the easier and safer it is to balance. In fact, riding on the rollers slowly is quite an advanced skill,
but more on that later. – By now, you should be looking
something similar to this. Building momentum in the wheels, and ultimately sitting at
a speed you can maintain. Once you’ve done that, you can maybe take your hand off a
shoulder or off a doorframe, and then you’ll feel more balanced on the bike on top of the rollers. – At this point, don’t panic
if you start to swerve, that’s exactly why we advise you setting this up in a doorframe. You’ve then got something to lean on, to catch you balance, haven’t you? – You get on, you.
– James? James? – A good tip to do is to focus on a point that’s a couple of meters ahead of you. This will keep you riding
in the right direction, and also stop you swerving. Another point is to keep your
hands on the flat of the bar. This will give you a lot more control when riding the rollers. Learning to ride the rollers is like learning to ride a bike again. Balance, relax, relax
a bit more, and repeat. This is a skill that
definitely takes practice. So don’t worry if it takes
you a couple of times, but stick with it because before
long it’ll be second nature and it’s also really good fun too. – So now you’ve mastered the
art of balance on the rollers, why not take it a step further and start upping the tempo a little bit? After all, the rollers get easier to ride the faster you go. And once you’ve done that, you can start to play around with your hand positions. Move to the hoods, move to the drops, and to be honest, you
are now completely ready to take them out to your local bar race and use them as a
warm up or your recovery tool. – [Camera Man] Oh.
– Oh yeah. What the f*ck? It is so hard to steer. Right, Hank, can you do this? – [Hank] No. – Come, you gotta have a go. – [Hank] No. – Yeah, it’s called the rules. (screams) – [Hank] That was a round
mess, I’m not doing that. – Is that one point to me? – Yeah, that was one
point, one arm one leg. – Come on, you do it. – [Hank] Can you do this, Bridgey? – Ride on rollers? – Yeah. – No, the skills. – [Bridgey] No, probably not the skills. (jazz music playing) – Your little face. Tonight we should let on clip. – Oh f*ck, nailed it. Right, now if I go on the handlebars. Right mate, looks like you’ve
done a really good job. If you’ve mastered it
just like Chris has here, why don’t you give it a big thumbs up? And if you wanna see some
more training videos, why don’t you click to the
left of Chris, just over there? Right mate, do you wanna do some skills? – Yeah I do, yeah. – Come on man, let’s see it. (laughing) – I did it earlier, it’s alright. That’s good for our sakes.


  1. Tip: double rollers on front and back wheels and the middle of the rollers is indented sloped to their centers so that both wheels fall to the center naturally. That is my home roller system.

  2. I love my elite mag rollers, but they are a hassle to carry around to races. The feedback sports rollers pack up nicely.

  3. Very nice video Guys! I’m very attract to buy a rollers…can you arrange a video with some training exercise on rollers??? Thanks!

  4. What's the best way to set up the distance between the rollers versus the distance between your wheels?

  5. When I teach people to ride rollers the first time I get them to go no hands……..the worst thing people do, is try to steer!

  6. I've been considering getting one of these lately but wasn't sure about a few things. This is exactly why I'm subscribed to you guys. Thanks for the awesome content!

  7. Great job GCN. After 40 years of riding the rollers I appreciate how they smooth out my pedal stroke! After watching some of your videos I am left wondering if that ( a smooth pedal stroke) is a needed skill or not? Using my power meter it seems that I top out at around 400+ watts on the rollers, highest gear, fast cadence. So, they are not a power development tool. Balance, steady state training, even pedal stroke, the rollers are the tool for that!

  8. Should I buy a trainer or a roller? I want to use it for training and not just cooling down or warming up.

  9. why dnt they just add a triangle to the back zone to steady the back of the bike, honestly how stupid does a co. have to be

  10. Can definitely get wider rollers than those shown in the pic.  The rollers in the pic have very little room for error….especially when riding for a long period of time.

  11. It now feels like Hank and Travolta (whatever happened to that nickname btw?) have been on GCN forever.
    Great stuff.

  12. i have already unsubscribe from GMBN by repeating content, unfortunately, i will be unsubscribing here soon…

  13. Here's another take on this "Easier Rollers" – step ladder is great tool and best friend –

  14. The skills was the best part. lol.

    My dad had a set of rollers that he kept and used in the garage for years. The difference is the rollers were completely flat – not wider on the ends – so it always freaked me out that it seemed way too easy to slip off the sides. Have never tried them. But seeing these new rollers, they don't look quite as scary.

    Does using rollers help improve your overall bike handling/stability skill? Would seem like it would at least help you be able to improve your balance and ability to keep a straighter line.

  15. Even without extra resistance you get a good workout on rollers because you have to work at balance so your core muscles are involved as well.

  16. Love mine . Saved my mind , body , and soul many a rainy day the last 6 months of uk winter….a Decent play list is massively important 👍 plus concentration. Iv ended up in my kitchen sink a few times 😂 don’t zone out 😂 don’t like the sore butt tho 🍑 can’t do more then 18 miles ….but haven’t mastered how to stand yet ,,, need to stop for drinks an pressure release 🙈🍑👈

  17. Yeah but can you skip with a skipping rope while riding the rollers, guys…?

  18. Hey guys – you need to get Ruby Isaac on to teach you some real roller skillz:

  19. Just got my first set of rollers and took to them like a duck to water, bit nerve racking the first time on them but by the third ride i was flying

  20. If you want to learn how to ride in as straight a line as you can, ride on rollers. I can ride in a line that is about 9 cm's at the widest. Some people can ride in a line the width of their tires. The only problem with rollers is that their isn't much resistance, so, I ride in the highest gear possible and use that as my resistance..

  21. I have enough problems with pedal drills on my kinetic road machine wheel on trainer.. too old and stubborn to try rollers.

  22. I think the most important 3 tips, two of which you covered and you covered all 3 in an older GCN vid. 1 relax and don't grip the bars too tight. 2 look at a point in front while learning and 3. keep pressure on the pedals like riding a velodrome.

  23. Genuinely enjoyed this video and learned a lot about rollers. I reckon it would be better if you wore more casual cycling gear these indoor demonstrations. Christ, that ending was impressive

  24. I learned to ride rollers the winter after I bought my first real bike. The owner of the LBS, Dave PIckering of CycleWerks in Bowling Green Ohio, let a few of us try his out.Nothing like them.

    Rollers require a better sense of balance and pedaling smoothness then riding on the road.
    Learning to ride rollers is a significant milestone that says that you have made it past the beginner stage.

  25. I can already ride the rollers, I don't understand why I end up watching even the most usel as of gcn's posts, like their 700th bike wash video😂

  26. You guys should do a review on the rollers that have adjustable resistance settings.The best of both worlds, rollers and trainers all in one.

  27. When I was i n the US Navy I would ride rollers at sea. Great work out you would have to to get use to the rolling of the ship as it rides though the waves.

  28. My favorite way to train is using the Elite QM rollers. After the first 10 minutes of anxious attempts, settled in with the RELAXed grip. Also, setting up next to a wall is preferable to me as it gives you the ability to flick an elbow out to maintain balance. Finally, using Zwift or any other video source, remember to "look away" from the screen during turns or your natural tendency to "lean into" the curve will throw you off.

  29. Check that the front wheel is directly over the front roller if you want an easy life. Most rollers are adjustable for length.

  30. oi you lot, where is Emma P. It would seem she is gone on walkabout or something lately, havent seen or heard her in ages.

  31. Hi guys, i’ve been massively using a roller this winter. Currently i am doing hiit intervals of cadence, alternating 90+rpm with 30 seconds 130+ rpm. Thing is i got a flat tyre on the last two sessions and don’t really figure out why. Tube is slashed on the sides, like cut in multiple places by a knife. Any advice? Thanks so much.

  32. Guys I don't know what you did to that Quick Motion roller, but it's supposed to roll forward and back a bit as you ride. Your's doesn't move. If it did, you would have a much more stable ride when standing up. Is that why you didn't show us any out of the saddle efforts? The floating motion is a game changer on rollers.

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