Roller miles v road miles

[kerndog]

Hi - Only a few weeks into cycling and I'm already finding the weather issue to be... well an issue.

i know skin is waterproof, I need to MTFU and theres no such thing as bad weather, only bad kit... but I bloody hate the wind and the cold, I dont mind rain so much but the freezing wind is making it hard for me to leave the house . I'm ok for half an hour to an hour but beyond that It starts to take the fun out of it for me and I want to go for longer/further and get fitter without having to have 4 days off due to crap weather (my lameness).

Anyway I've gone and got some rollers second hand from ebay. I'm looking forward to rides in the warm and being able to hop onto it quickly for a half hour blast in the morning when it's p*****g it down and dark outside.

So my question is:

I'd like to be able to do a 15 mile session on the rollers that equates to a 15 mile ride on the road. I'm thinking that the rollers offer less resistance, therefore it's much easier for me to spin my wheels for 15 miles on the roller, making it not an accurate measure of how far/much exercise I have actually done...

So do I have to do road miles x 1.5 on the rollers.. is there a way of working this out or am I just over thinking this?

Oh and my next project is to turn the rollers into motion rollers. I'm looking forward to that!

Cheers

 

[Rob3rt]

TOP TIP: Do not think about miles on the rollers or turbo trainer, think in terms of duration at intensity.

 

[Standoff]

I'm thinking of doing the emotion conversion. Please post your thoughts here when you have done it.
I just go off heart rate as to gauge my exertion. People will tell you otherwise but it works for me.
When I've got time I intend to fabricate a flywheel and resistance unit too.

 

[kerndog]

I'm thinking of doing the emotion conversion. Please post your thoughts here when you have done it.
I just go off heart rate as to gauge my exertion. People will tell you otherwise but it works for me.
When I've got time I intend to fabricate a flywheel and resistance unit too.

Hi - yes am planning on posting the results once ive made the emotion unit, was in b and q earlier looking at parts. They do look go the motion rollers.

 

[kerndog]

TOP TIP: Do not think about miles on the rollers or turbo trainer, think in terms of duration at intensity.

Hi - ok that's good to know, thanks. So should I be focused on time/how hard I work my self then?

 

[Rob3rt]

Yes. Gauge your intensity using either HR, percieved effort or a power meter and take note of the duration you spend at each intensity. This is a good reflection of training stress.

 

[kerndog]

great thanks - it will have to be percieved effort for me at the moment.

Do you have any pointers on how I should structure my rides on the rollers... eg. 5 mins at full tilt, 10 at speed etc, or is it just best to find a good cadence and stick at that. Im looking to increase strength and stamina and improve my cadence... I think

 

[GrasB]

Hi - ok that's good to know, thanks. So should I be focused on time/how hard I work my self then?

As Rob3ert said.

You'll want to work out what your maximum perceived exertion feels like at the end of various durations & then try to work to a constant effort level for that duration which leaves you feeling equally knackered. You'll tend to find you'll overshoot maximum effort at the beginning of an interval until you get a feel for it.