How to Ride on Rollers to Improve a Spin Technique

Riding a bike on rollers is a great way to improve your spin technique and your pedal speed. Rollers help perfect your sense of balance and create a strong pedal cadence that will serve you well both in recreational rides and in competitions. During cold winter days, riding on rollers can help you maintain the fitness you gained over the summer. All it takes is a little practice to master the technique.

Things You'll Need

  • Bicycle with slick tires (knobbies don't work as well on rollers)
  • Bike pump with an air pressure gauge
  • Fan
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Instructions

    • 1

      Pump up your bike tires. It's easier to ride on rollers if the air pressure in the tires is at the highest level allowable. Read the information on the tire itself to see what level is right for your bike.

    • 2

      Set up the rollers in an area where you have more space. Beginners may want to start by placing the rollers 1 foot or 1 1/2 feet away from a wall. That way they can use the wall for balance as they learn how to use the rollers. Place the fan about 6 to 7 feet away from the rollers, but facing you directly, to help keep you cool as you bike inside.

    • 3

      Place the bike in the center of the rollers with even space on both sides of the tires. Mount the bicycle as you normally would. Once seated and ready to start, start pedaling and choose the gear you want to use. The faster you pedal, the easier it will be to keep your balance.

    • 4

      Pedaling rapidly, make sure to center your weight in the middle of the bike seat and apply equal pressure to the handlebars with both of your arms. Don't use your arms too much. Focus your attention on your legs and how fast you're pedaling.

    • 5

      Pick a spot on the wall or area in front of you and concentrate on looking at only that spot. This will help prevent you from falling down or losing your balance.

      Practice riding using the same gear for a few days until your body adjusts to the rollers. As you progress, you can start switching the gears to higher levels, always maintaining a steady and rapid pedal stroke.