Cycling training with rollers (or trainers) at home is an increasingly popular practice among cyclists, especially in the winter months or when the weather conditions are unfavourable. Let’s take a detailed look at the pros and cons of this training method:
Pros of indoor training rollers
Year-round training:
The rollers allow you to workout in all weather conditions, without worrying about rain, wind, snow or cold.
Ideal for people living in areas with harsh winters or adverse weather conditions.
Efficiency and weather control:
You can train at home without having to go out, prepare for the weather or plan long outings.
Roller training is usually shorter but more intense, as there are no interruptions (traffic lights, traffic).
Accuracy in training monitoring:
Smart rollers can be connected to apps and monitoring devices (such as Zwift or TrainerRoad), which provide accurate data on power, speed, cadence and other metrics.
Customised training plans can be followed and virtual routes simulated.
Safety:
There is no risk of traffic accidents, falls or interaction with traffic, making indoor training much safer than training on the road.
Perfect for those who live in areas with high traffic or dangerous road conditions.
Developing specific skills:
You can focus on specific work such as improving threshold endurance, cadence or explosiveness.
Many rollers offer the possibility to simulate different inclines and resistances, which helps to replicate the real conditions of a race or climb.
Cons of indoor training rollers
Monotony and boredom:
Roller training can become repetitive and boring, especially if you cycle without external stimuli such as movies, music or virtual apps.
It does not offer the same visual pleasure and variety as road training, and it can be mentally challenging to maintain motivation.
Lack of environmental variables:
Although smart rollers simulate the terrain, it is not possible to perfectly replicate environmental conditions (wind, curves, descents) or interaction with the road environment.
Technical skills related to handling the bike on the road (balance, curves, descents) are not developed.
Space and equipment requirements:
Rollers require some space in the home, and some models can be bulky or noisy, making training in flats or shared rooms difficult.
Additional accessories and investments may be needed to improve the experience (e.g. virtual training apps, temperature fans).
Lack of natural external stimuli:
Not having contact with the natural environment can reduce the overall cycling experience, limiting the enjoyment of cycling outdoors and the feeling of freedom.
For many cyclists, the outdoor environment is one of the main reasons they enjoy the sport.
Different muscle stress:
Indoor training on rollers can affect muscles and joints differently, as there is not the same lateral movement of the bike as on the road.
The absence of posture micro-correction can lead to discomfort or overload if the same position is used for prolonged periods.
Final considerations
Training with rollers can be extremely effective for those seeking precision, safety and the possibility of training all year round. However, for some cyclists it may be monotonous and less enjoyable than the road experience. To reduce the cons, many use interactive apps or short, intense sessions, avoiding the accumulation of mental and physical fatigue.
