Roller Derby!

It's winter time. Cold temperatures, and frozen precipitation have blanketed most of the country. Does that mean it's time to stop riding? No of course not. My big Christmas score this year was a set of rollers. I debated between rollers and a trainer for quite a while. Each has its own advantages and drawbacks. On one hand, trainers provide more resistance and the ability to hammer away. Since the bike is fixed in a static position, it's easy to simulate standing climbs, and intervals. The learning curve with trainers is virtually zero. Once your bike is in place, you're ready to pedal. Rollers on the other hand are a stability ball for cyclists. While they don't provide as much resistance, rollers require balance, handlebar control, and smooth pedal strokes to stay upright. Since there is nothing holding the bike, any lapse in concentration can lead to a nasty fall as many youtuber's have proven. After much debate, I settled on rollers with the goal of improving my balance and ability to hold a line. I'll freely admit I was a bit nervous about them after seeing and hearing many first time roller horror stories. For the record this is not me:

Undeterred, I placed my order for Cycleops aluminum rollers. Rollers are available in machined aluminum and PVC. Aluminum is a quieter material and is less prone to warping than PVC rollers which can become distorted due to UV damage or heat. The size of rollers also makes a difference. The smaller the diameter of a roller, the greater the resistance they provide. Kreitler provides a great guide to picking the right rollers on its website. The Cycleops rollers I chose have a 3.25" diameter rollers - the most common size which provide balance between power and tempo compared to 4.5" or 2.5" models. They also have an optional magnetic resistance unit that can be added later.

The unit ships ready to use. The only setup required is positioning the front roller directly under the tire. The instructions provide a guide, advising the front roller to be just ahead of the front wheel hub. That however, resulted in me consistently falling off the back every time I got on the rollers. All that was needed was a slight tweak, moving the front roller just a bit farther ahead and I was ready to go.

The Cycleops unit ships ready to use. Unfolding is all the assembly required

I was surprised by the size of the frame which is made of only 1/2" square tubing. However, once it is locked into place it feels quite sturdy even when stepping directly on it while mounting or dismounting the bike. It is however, a small target to hit if an emergency stop is required. Having something else to grab a hold of is a good idea, but more on that later. When the work out is done, the rollers fold flat and are easily stowed in a closet or beneath a bed. Another advantage compared to more bulky trainers.

Riding on rollers is a bit nerve-racking the first time. Since the bike is hovering about six inches in the air, it's difficult to get a foot on the ground. Best bet is to step on the roller's frame and then get started pedaling. The best tip I got was to learn riding in an open door way. The door frame provides an easy hand hold on either side and a great place to grasp when getting started. If there is one thing you take away from reading this blog, please let it be this: the first time you ride on rollers, set them up in a doorway. No matter how capable a cyclist you are, it just takes a momentary lapse in concentration to lead to a 0 mph crash on rollers. Doorways are great insurance against this. I started riding the rollers in short time spans, holding onto the door with my left hand while pedaling and steering to get a feel. After a few minutes I got up the courage to put my left hand on the handle bars and pedal for a few seconds before losing control and grabbing the door frame again. The next time I was able to extend my time with both hands on the bars up to a couple of minutes. By the third time I was able to complete a hour without holding onto anything. I did still have a wall nearby in case of emergencies.

The rollers in place and ready to use

Despite all the horror stories I saw and heard, I didn't find rollers that difficult to stay upright on (be kind cycling gods). However, once on them you realize how much focus it takes to ride them effectively. Any minute handlebar movements lead to drastic changes in the wheel. Movements of your body or leaning cause the back wheel to move. There are plenty of times I found myself watching my wheel go careening towards the edge of the roller. Somehow I was able to correct it back into the center each time. I quickly learned that it's best to look a few feet ahead and focus on a smooth pedal stroke. Look down and things go off kilter quickly. Fiddle with the handlebars too much and the front wheel starts wobbling like a drunk on a high wire. Focus on keeping the front wheel straight and everything works great. I'm getting better with them, I've even dared to pedal for a bit with no hands. But I still have quite a ways to go to match the roller skill level of some others out there:

Even at full rpm's the rollers themselves are very quiet. There is so little noise that watching TV or listening to music is very easy to do. Really the only downside I've found is having little bits of tire rubber smeared on a towel I placed beneath the rollers to catch my sweat. Speaking of sweat, since you're riding in a stationary warm climate there are no evaporative effects. As a result by the time you're done with an hour on the rollers, EVERYTHING is soaked with sweat. I now understand the importance of a towel on your bike to keep corrosive sweat from working its way into the bike's components.

The rollers have really been a nice addition to my cycling stable. They require a bit of skill and finesse to use, but it's nothing that a little patience and practice can't teach. I can see a measurable difference in my road riding when I'm back on the road. I now hold a tighter line and am in better control of my bike especially in windy conditions. If you're considering some form of indoor training this winter, rollers are a worthy investment with long-term payoffs in cycling ability.

Unboxing An Edge

I've sought long and hard to bury my inner geek. Yet no matter how much I try, my true geekiness seems to shine through from time to time. Anyone who's been on the internet should be quite familiar with fanboys blogging their glee at unboxing their newest tech-toys. Well when my Garmin Edge 305 GPS bicycle computer arrived this week, I couldn't help but share in their joy, but first a bit of background. Since the day I bought my bike, I've longed for a cyclocomputer. Basically it's a fancy speedometer for your bike that tracks statistics such as speed, mileage, and cadence. There are plenty of options on the market which can provide these features for a bargain price. However, I wanted the ability to track my routes, elevation, and most importantly progress over time. I settled on the Garmin Edge 305. Shipped to my door, the final price was $270 from Amazon.com. A bit expensive, but it has every feature I need plus Garmin Connect's online software which is perhaps the best system for tracking both routes and ride data such as speed, heart rate, and cadence.

The Cupertino influence on Garmin's packaging is very evident.

I've used my Edge once already, and have been very pleased with it. You can expect an in-depth review soon. But while I'm still trying to figure out the nuances of my GPS, I figured I'd post a little unboxing joy of my own so others who might be considering the Edge 305 would know what they're getting. My first impression was a little surprise. The box is perfectly square and reminiscent of the packaging my first Apple iPod came in. However, Garmin still has a way to go before fully realizing Apple's clean, minimalist packaging. The unit itself is tiny and light weight, with a very clean appearance. All functions are easy to use while at full speed, and the display is easy to read.

The GPS itself is tiny, with an easy to read screen.

I opted for the model complete with GPS, cadence sensor, and heart rate monitor. Cadence is an important statistic for cyclists. Novice cyclists often choose too difficult a gear and pedal at a low cadence. The problem with this strategy is that it is mostly anaerobic and quickly leads to muscle fatigue. Not good when trying to ride distances of 60-100 miles. More experienced cyclists use an easier gear and spin it at a faster cadence (90-110 rpm), utilizing more aerobic and cardiovascular endurance which can help one ride faster over longer distances.

The whole package complete withe cadence sensor and heart rate monitor.

Installation was easier than I thought. Included are all necessary mounts and zip ties for the entire system. Garmin even throws in an additional stem mount for cyclists with multiple bikes... or those who might mess up the first time. I was able to get everything attached and working within 30 minutes. The stem mount and cadence sensor go on with zip ties. The toughest part is lining up the cadence sensor, crank magnet, and spoke magnet. However the combination of green and red LED's on the cadence sensor which light up when active make setup very easy. If everything is installed correctly the entire system is unobtrusive. But anyone who has one can appreciate the aesthetics of Trek's new DuoTrap system which integrates a cadence sensor cleanly into the chainstay of the bike.

The unit in place and ready to use.

Honestly, part of me was a little afraid of getting a bicycle computer. The computer tells no lies, and as in many sports very often people's idea of how they perform is far better than reality. However, I was pleasantly surprised to see that I was very close to what I expected. My first trip out was during a recovery ride on a windy and hilly route with some quite a bit of soreness from running the previous day. I was able to maintain a 15 mph average speed at a cadence of 80 rpm. Not too bad, and thankfully exactly where I expected myself to be.