Indoor Cycling: Are Rollers or Trainers Better?

Indoor Cycling: Are Rollers or Trainers Better?

Days grow shorter, the weather turns cold, and everyone who loves to ride a bike needs to adapt. You could get a fat bike and fight off the winter blues, but there’s another way to stay in riding shape. Whether or not you’ve trained inside in the winter, you might not be aware of the options of how to ride. The most common options are a stationary trainer or rollers.

Rollers vs. Trainers: Which Is Better?

Most people starting out go for the trainer: it’s a small piece of equipment that folds up and stores under a bed or behind a couch. It’s easy to turn an existing bike into a very good workout.

Rollers are a bit bigger but still compact and stowable. They feel a lot more like the actual experience of riding a bike, but they do require skill to learn (this skill does make a more capable rider out of roller users though). There’s a place for both of these in your home to get the most out of your workouts and to keep indoor cycling and training as fun as possible.

Trainers

Trainers hold the bike stationary in an upright position. There’s no need to balance with trainers' wide and stable legs. This setup, with its built-in resistance units, makes this an excellent choice for developing strength as a rider.

Pros

  • High stability so riders can focus on moving their legs and not on balance
  • Good for loosening up or for short workouts
  • Great tool for riders doing high-intensity workouts like intervals or other anaerobic work
  • Ideal for anyone doing rehab after surgery or strengthening after an injury
  • Great for one-legged drills used in addressing imbalances or leg weakness

Cons

  • Does not address handling or balance issues
  • Fixed position can be uncomfortable for endurance work
  • Extra pressure on the tire requires the use of a trainer tire for the best performance and protection of your regular tires
  • Lacks the most realistic road feel

Rollers

Rollers are long frames with a single drum upfront and two drums in the back to support the bike. With 16″ of width under your bike, you’ve got some room to move, but not nearly as much as riding down the road. Rollers are often considered the ideal method for training to become a complete cyclist. They force the rider's focus and attention, much like riding outdoors would. For riders new to rollers or those looking to add versatility, it is possible to add a resistance unit and a fork stand to make the roller behave more like a trainer.

Pros

  • Promote even, rhythmic cadence from the rider
  • Great for developing tracking skills and maintaining control of the bike
  • A good tool for developing balance
  • More stimulating to ride, with less chance of boredom
  • Quieter than the quietest fluid trainers
  • No need to change out tires from your regular riding tires

Cons

  • Not ideal for high-intensity interval training unless you are a very skilled rider
  • Requires some skill to learn to use
  • Does not allow the rider to “zone out” in the same way as a trainer

Rollers vs. Trainers: The Bottom Line

So which is best? That depends on the training you want to do this winter. If you’re prone to getting lost in a workout or training at high levels of exertion, a trainer is an ideal option. Doctors and physical therapists often recommend cycling as a low-impact activity following an injury or surgery related to hip replacement, ACL repair, and other knee or leg surgeries. Trainers allow you to easily isolate a leg and work on strength-building specific sides of the body.

Rollers require some time to get used to, but many riders report less boredom and actually look forward to riding the rollers. They can be a great way to work on your pedal stroke, and since your upper body is far more active when using a roller, they can help develop core strength related to cycling and improve your ability to maintain a line.

Whatever you choose, know that you’ll stay in better cycling shape during the off-season. Or you can get both! For many cyclists, there’s a place for both trainers and rollers in their indoor cycling routine.

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