First time on BIKE ROLLERS | Lift, Run, Roll - Mark Lewis

Intro: This is a quick summary of First time on BIKE ROLLERS | Lift, Run, Roll from Mark Lewis. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• Use bike rollers to keep your legs moving when the weather forces you indoors; start on a simple road‑bike setup and wear regular trainers (no clip‑less needed).
• Combine rollers work with hill sprints: a 10‑minute warm‑up, then 40 minutes of up‑and‑down hill repeats (run‑like effort on the bike).
• Keep the rollers clean and polished before each session; a garage sink helps dry wet gear after rainy runs.
• Focus on a stable, upright riding position—visualize a straight road ahead to maintain balance and avoid tipping.

Workout Example:

1. Prep – Clean/polish rollers, set up on a flat surface, wear regular trainers.
2. Warm‑up – 10 min easy riding.
3. Hill Sprint Set – 40 min of alternating uphill effort (hard) and downhill recovery (easy) on the rollers, mimicking hill repeats.
4. Skill Drill – Ride for 1 min without touching the rollers (hands off) to practice balance; repeat 5‑6 times with 30 sec rest.
5. Cool‑down – 10 min easy spin.

Closing Note: Give the rollers a go and pair it with those rain‑day hill sprints—feel free to adjust the paces and intervals in your Pacing app to match your current fitness. Have fun, stay balanced, and keep rolling forward!

References

• First time on BIKE ROLLERS | Lift, Run, Roll - YouTube (YouTube Video)

Workout - Indoor Roller Hill Sprints & Balance

• 10min @ 7'00''/km
• 8 lots of:
  • 2min @ 5'00''/km
  • 3min @ 7'00''/km
• 5 lots of:
  • 1min @ 6'00''/km
  • 30s rest
• 10min @ 9'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/indoor-roller-hill-sprints--balance-90cef46b

Don’t have the app? Copy the reference above,
to import the workout after you install it.