How to Start Training on a Bike Roller Trainer
Indoor training can be so much fun when you have the right equipment. It is even more interesting when you know how to use them to achieve the goals and objectives set. There are...


Indoor training can be so much fun when you have the right equipment. It is even more interesting when you know how to use them to achieve the goals and objectives set. There are a number of options you can choose from, like the treadmill, elliptical among others, but the bike roller is a good choice, especially for its flexibility.
Bike rollers or trainers are a kind of bike simulator that allows you to ride a bike from the comfort of your home without having to move forward. A training bike usually consists of three cylinders, rollers or drums on which the bike is mounted. When you train on these rollers it feels more realistic than just using a parked bike.
However, with the differing opinions following the best type of rollers in terms of efficiency and price, it is advisable to consult a reputable supplier to give you a bicycle roller list that are sustainable and results-oriented.


Here are some recommended tips that will help you train with bike rollers:

Adjust the Trainer to fit your bike

The trainer should be adjusted to fit your bike. The rear wheel should also be slid between the two rear rollers. Also, the front rollers need to be adjusted to allow the front axle to stay a bit behind the rollers. If you need a DIY guide on setting up your personal bike trainer, you can check out this video.

Use a safe place

The best way to learn to ride a trainer is to place the roller in a doorway or next to a wall. If you are using the door, find something on either side to lean on, but be careful not to go past the trainer and get tangled in the door.
Using a wall allows you to support your shoulder, elbow, or thigh against it without having to worry about the point of contact near the door. And when you're on the other side, one of the few challenges you can face is quickly letting go to get a foothold.

Ride the bike

Riding your bike is great, but knowing how to do it on the trainer is considered very important. You will need to climb the bike on an opposite side to the one you are leaning against. A wall in the right corner of your bike means you'll be holding the handlebars and saddle while standing next to your bike.

To start


Only start pedaling when your shoulder or hand is supported by the wall / door. You want your bike to stay straight and not tip to one side. If the bike is upright, keep it straight on the trainer. Hold the frame gently and avoid steering so much.

Find your best groove

When both hands are on the handlebars, hold the gear at 90 RPM and keep your eyes about 3 to 6 feet in front of the bike. Also make sure the rollers are comfortable. Some important tips for more convenience:

Looking to the future: Much like riding a technical mountain bike or walking on a balance beam, expect a straight line. If you look down you'll sway and that's not good for the rollers.
When it becomes shaky, step on the pedal: If you start to sway or move too far to the side, release the handlebars and apply more pressure to the pedal. Once you stop pressing the pedals and the trainer begins to slow down, you may become unstable. If you want to learn more about pedaling like a pro you can check it out here:

Relax: The tension in the upper body is expressed in the front wheels of the roller. The more relaxed you are, the more flexible your bike will be on the trainer.
Get off the trainer
To be more stable when trying to get off the trainer, continue to pedal, gradually slowing down. Lean against a wall or door while you're at it. Release the pedals and step onto the roller track or the ground if you can reach them. After lowering one leg, you no longer need to lean on the support and at this point you can release the other leg.

Reasons to train with a bicycle roller

BikeRadar - Smart Trainer Group Test

Here are a few reasons why you may need to train with rollers:
Warning: when riding on rollers you have to be careful. You cannot turn your mind off and start pushing the pedals subconsciously. Since you are balancing above three aluminum drums, you need to keep a straight line to stay upright.

Soft pedal stroke: If you maintain a gentle pedal stroke, it is possible to get instant feedback. On the other hand, when you pedal faster, the bike flexes and bounces off the rollers. When you use a training bike, you develop a level of consciousness to pedal smoothly because you are aware that it is the driving force. You have to be very careful while pedaling as you can injure yourself with a little mistake. To avoid pedal related injuries, regularly check your feet to know the situation there.

Versatility: With a 3.25 inch drum, the bike trainers provide natural resistance similar to a real ride. This means that with maximum effort, you can easily undertake any type of driving, regardless of the intensity.

Balanced: When you ride on rollers, your bike is not attached to anything, which makes it move naturally as you pedal. Watching your pedaling to check the level of balance you can maintain at any given time is good for training.

We have outlined in this article some of the guidelines that will help you train effectively with a roller bike.

Security: Riding on a trainer is safe, especially for people who are too aware of vehicles while driving. With this device, you can really drive with the certainty of not being hit by a too fast car. This is especially useful for learners who need more time to practice before hitting the road.

Results oriented: When riding outdoors, the feeling of wind in your hair and occasional breaks when pedaling in an emergency can prevent you from achieving your goals. However, you don't get any of these when working out with your trainer because it is a tedious and uninterrupted process. This means that you will get results within a stipulated time frame compared to going outdoors; that of course depends on many other factors.


A bike trainer is an invaluable asset for indoor riding. Having one at home takes the stress out of hitting the road every time you want to ride. Cyclists are not exposed to the risk of injury from outdoor riding, so it is safe and easy for users to train.
Bike rollers are also good for beginners who want to learn more about riding. We have described the reasons why people use bike trainers for effective results. You can get one from a reputable supplier.

Stand on any gymnasium floor and look up – way up. At first glance, it doesn’t take much to imagine the level of sophistication in some of the equipment located overhead, not to mention the process of safely installing it. But with today’s technology and automation being built into so many of these products that are used on a daily basis, the question that often comes up is how to manage it all.

Many choose to have manual systems and equipment in place for reasons such as simplicity or with budget in mind. While there is nothing wrong with this type of operation and equipment, in terms of operational optimization, many are trending in the opposite direction.

With everything from BASKETBALL BACKSTOPS that fold up into the ceiling or off to the side, to gym divider curtains, scoreboards and even volleyball systems, the modern gymnasium is becoming a connected one. With most of these products coming with independent electric controls, innovative solutions to manage them are now on the forefront.

Located along the Rideau Canal, one of our most recent projects brought us into Canada’s national capital to work on another gym partition that needed replacing.

Originally founded as an all-girls school in 1928, IMMACULATA HIGH SCHOOL opened with an principal enrollment of just 85 at the site of the constituer Christie mansion. The following year, enrollment nearly doubled, and a new building was quickly constructed, and the school’s first commencement followed.

It wasn’t until 1978 that male students were enrolled at the school as enrollment swelled to nearly 1, 000 students towards the end of the 1980s. After 65 years of education, the school officially moved to its current location along the canal and currently serves as home to the school’s sports team, the Immaculata Saints.

In search of a new set of rugby goals for one of their biggest athletic parks, the City of Toronto once again came knocking at our door. Having done a few projects together in the past, they are a group that we truly always enjoy working closely with. When the time comes to outfit an outdoor visite, we are always flattered to make the bermuda list of potential partners. In early 2020, the city was in search of a new set of rugby goals for EGLINGTON FLATS, located in the York region. Constructed on the Humber River Floodplain in 1954, today the park is heavily focused on sports, with six soccer fields, four field hockey pitches, a football field, winterized tennis petits and évidemment, the rugby field.

While we all certainly enjoy watching something come to fruition, there is something extra special about being involved in the revitalization of something as well. Over the years, we’ve been blessed to be involved in a number of these types of projects ranging from local community centres and schools all the way to nationally recognized institutions such as Queen’s University.

We’ve been granted access to stripped out gymnasiums and open athletic fields to style and eventually install state-of-the-art athletic equipment and infrastructure. From simple bleachers, to basketball systems to complete grandstands designed to accommodate tens of thousands of fans, these projects have and always will hold a special place in our hearts.


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