Hi guys, my name’s Josh Tyrrell and I ride for State Bicycle and today I’m going to show you how to ride a track bike on rollers. Let’s get started.

First thing’s first. You’re going to need your bike, you’re going to need some rollers. A nice flat spot to put these is pretty good. Obviously you’re going to want something secure to lean on. I’m going to use the wall here, doorframe works as well. So, to get started, place the bike on the rollers. Now, I can do this because I’m pretty tall but you might want a stool to place right in front of the bike so you don’t have to strain to get on and get yourself in a scary situation. Either way, straddle your bike, get your outside foot down to the lowest point, clip that in, one hand on the bar, one hand on the wall, rise up, get that other foot clipped in, and away we go.

But before we get going, you should know, it is going to be pretty squirrelly, so there’s a couple things you want to keep in mind.

First tip, it’s all coming from the hips! It’s all in the hips. I can’t stress that enough. All of your balance and direction control on the rollers comes from your hips. The second you can keep that in mind, while also keeping a nice engaged core, keep your hips faced squarely forward, this will already make things so much easier.

The next tip is about where you’re going to look once you get your hand off the wall and onto the bars. Intuitively, you’re going to want to look down at the handlebar. Don’t. That’s going to make things pretty squirrelly for you. Pick a point up ahead and focus on that.

Once you’ve got that going, hips engaged, core engaged, your fixed point up ahead, just take your hand off the wall and away we go.

Then, the last thing for me, that really made this super easy, was focusing on a smooth pedal stroke. Everybody’s got a unique pedal stroke and using the rollers is a great opportunity to try and smooth out your pedal stroke to be the most efficient possible.

If you can keep those three things in mind, this is going to be really easy for you guys. For me, using the rollers is a great way to break up all the training we do on the indoor trainer, especially during this time of social distancing. It’s really important to break it up and do something that’s fun and challenging that you don’t do all the time. Using the rollers is a really cool tool for exactly that. I come out here to do cadence drills, work on some core, whatever it is, I’m really really grateful to have something like this to ride on.

Now, we’ve gotten going on the rollers but I guess you’re going to want to know how to get off as well. For me, I like to slow the cadence right down, and when your foot is at the lowest point, unclip that top one and just kind of fall off.

That’s it for me. I hope you guys learned something today with this. Go do something to spice up your training and we’ll catch you guys next time.

Hi guys, my name’s Josh Tyrrell and I ride for State Bicycle and today I’m going to show you how to ride a track bike on rollers. Let’s get started.

First thing’s first. You’re going to need your bike, you’re going to need some rollers. A nice flat spot to put these is pretty good. Obviously you’re going to want something secure to lean on. I’m going to use the wall here, doorframe works as well. So, to get started, place the bike on the rollers. Now, I can do this because I’m pretty tall but you might want a stool to place right in front of the bike so you don’t have to strain to get on and get yourself in a scary situation. Either way, straddle your bike, get your outside foot down to the lowest point, clip that in, one hand on the bar, one hand on the wall, rise up, get that other foot clipped in, and away we go.

But before we get going, you should know, it is going to be pretty squirrelly, so there’s a couple things you want to keep in mind.

First tip, it’s all coming from the hips! It’s all in the hips. I can’t stress that enough. All of your balance and direction control on the rollers comes from your hips. The second you can keep that in mind, while also keeping a nice engaged core, keep your hips faced squarely forward, this will already make things so much easier.

The next tip is about where you’re going to look once you get your hand off the wall and onto the bars. Intuitively, you’re going to want to look down at the handlebar. Don’t. That’s going to make things pretty squirrelly for you. Pick a point up ahead and focus on that.

Once you’ve got that going, hips engaged, core engaged, your fixed point up ahead, just take your hand off the wall and away we go.

Then, the last thing for me, that really made this super easy, was focusing on a smooth pedal stroke. Everybody’s got a unique pedal stroke and using the rollers is a great opportunity to try and smooth out your pedal stroke to be the most efficient possible.

If you can keep those three things in mind, this is going to be really easy for you guys. For me, using the rollers is a great way to break up all the training we do on the indoor trainer, especially during this time of social distancing. It’s really important to break it up and do something that’s fun and challenging that you don’t do all the time. Using the rollers is a really cool tool for exactly that. I come out here to do cadence drills, work on some core, whatever it is, I’m really really grateful to have something like this to ride on.

Now, we’ve gotten going on the rollers but I guess you’re going to want to know how to get off as well. For me, I like to slow the cadence right down, and when your foot is at the lowest point, unclip that top one and just kind of fall off.

That’s it for me. I hope you guys learned something today with this. Go do something to spice up your training and we’ll catch you guys next time.