How to Use the Roller in Cyclists' Physical Training?

As we already know, we have the green light to do outdoor sports individually. In my case, I can do what I am most passionate about, cycling.
For those who don’t know me, my name is Natalia Fischer and I am a high-level athlete (DAN) and I am lucky to be able to go out and train without time restrictions and within my province (for now). You’re probably wondering: How to use the trainer in the physical preparation of cyclists?

Trainer, yes or yes

This quarantine has been tough for everyone in many ways. What really captivates me about cycling is the feeling of freedom it offers, being able to go anywhere, crossing roads, trails, rivers, mud… and on this we mostly agree, but during quarantine there was no other option, it was time to use the trainer and do strength sessions at home, yes or yes. But… How to use the trainer in the physical preparation of cyclists? Now you will know the answer.

But if you want to know the truth, the trainer wasn’t the hardest thing for me during quarantine. Why? To sum it up in a few words, I love pushing myself hard on the bike. I am a very methodical, perfectionist, and obsessive person (or so some say). I am driven by the hunger to improve and surpass myself.
Step by step. I love feeling that sense of a job well done and the trainer is one of the tools that helps me feel that craving so strongly, and the trainer is a very useful tool to do well-planned work.

How to regain physical shape after confinement? Planning!

You can do much more precise work with the trainer. You can do much more specific intervals, since you can control the intensity much better, something that outdoors is more subject to terrain or other circumstances. You can do quality training in a short time, “you get strong quickly,” due to many factors such as the lack of inertia. Each pedal stroke depends on the effort we apply without rest.

Another thing I like about the trainer is the mental strength you can reach. I really like it because there comes a moment when you want to quit and continuing makes you mentally stronger. That feeling happens to me a lot in competition, when I’m suffering a lot, I have that mental “plus” that I have trained on the trainer.

But you have to keep in mind that it is a double-edged sword, it makes you strong, yes… but it also “burns” you faster. These are shorter, harder sessions, concentrated in a short time and combined with lack of ventilation and the pedaling biomechanics being somewhat different, we can easily get an injury or overtraining.

Take the leap in your preparation

That’s why the importance of well-planned and professionally supervised training and good recovery (especially hydration), but with control, I believe the trainer is highly recommended to take a quality leap in your physical condition.

During confinement it was impossible to go to any physiotherapy center to get a massage, muscle release, etc., so recovery at home was essential. Besides stretching or mobility exercises, I used my SIZEN 6+, mainly program 3 “pulse,” to promote my recovery, which by compressing the muscles not only relaxes them ‘mechanically,’ but also improves blood circulation and with that the elimination of metabolites and nutrient uptake.

Cheer up and I hope we are all soon practicing outdoor sports without restrictions!

Natalia Fischer is a high-performance cyclist and Sizen ambassador.