How to Train with Rollers and a Road Bike in NOVEMBER 2025: Complete Training Plan and Schedule
How to Train with Rollers and a Road Bike in NOVEMBER 2025: Complete Training Plan and Schedule
With the arrival of November 2025, adverse weather conditions often make road training impractical or risky. Rollers (smart trainers) consolidate their position as the ideal methodological tool for preserving and improving physical fitness. Training indoors during this period does not translate into monotonous kilometers; on the contrary, it offers a unique opportunity to perform specific, targeted workouts with a precision that is irreproducible outdoors, laying the foundation for winter preparation.
The Advantages of Roller Training in NOVEMBER
Using rollers at this stage of the season offers strategic benefits for the athlete:
Maximum Concentration and Technique: The absence of external distractions (traffic lights, traffic) allows for total concentration on pedaling technique, cadence uniformity, and meticulous effort management.
Specific and Controlled Work: Precise interval training (threshold work, sprints, strength) can be performed without interruptions, maximizing metabolic effectiveness in reduced time.
Safety and Efficiency: Risks associated with slippery roads and poor visibility are eliminated, optimizing the time available. A roller session is notoriously more productive than a road workout of equal duration.
Terminology and Training Zones (Power/HR)
Z1 (Active Recovery): Very light effort.
Z2 (Endurance/Base): Easy, sustainable, and conversational effort.
Z3 (Tempo): Moderate effort, fatigue is noticeable, ideal for Tempo riding.
Z4 (Threshold): Intense effort, sustainable for 20-40 minutes (close to Functional Threshold Power - FTP).
Weekly Schedule: Integrated Detail
The following program is developed over four progressive weeks (Week 1: Initiation and Cadence; Week 2: Strength and Low Cadence; Week 3: Threshold and Maintenance; Week 4: Taper), and is designed for intermediate-level cyclists. The primary goal is to alternate recovery work with strength, threshold, and cadence sessions, excluding road rides.
Week 1: Initiation and Cadence
The week begins with a Monday of total Rest. Tuesday is dedicated to Cadence Work (1h 15'). After a 15-minute warm-up in Z2, perform 3 repetitions of [5 minutes at high cadence, over 100 RPM, in Z2 + 5 minutes of recovery in Z1], concluding with 15 minutes of cool-down in Z2. Wednesday is reserved for Endurance/Base (1h 30'), maintaining a constant rhythm in Z2. Thursday is Rest or 45 minutes of active recovery in Z1. Friday focuses on Cadence and Sprints (1h), with a 15-minute warm-up in Z2, followed by 4 sprints of 20 seconds at maximum intensity, with 3 minutes of recovery in Z1 between each, and 20 minutes of cool-down in Z2. Saturday and Sunday are dedicated to Active Recovery (e.g., stretching or non-cycling physical activity).
Week 2: Strength Work and Core
Monday is a Rest day. Tuesday focuses on specific Strength (1h 30'). After a 15-minute warm-up in Z2, perform 3 repetitions of [8 minutes in Z3 at low cadence, between 50-60 RPM, in a hard gear + 5 minutes of recovery in Z1], concluding with 15 minutes of cool-down. Wednesday increases the duration of Tempo/Mid-Base (1h 45'), maintaining work in Z2-Z3 at a more sustained pace than the previous week. Thursday is Rest or 45 minutes of active recovery in Z1. Friday combines Strength and Sprints (1h 15'): 15 minutes warm-up in Z2, followed by 3 repetitions of [6 minutes in Z3 at 60-70 RPM + 4 minutes of recovery in Z1]. The session concludes with 3 sprints of 15 seconds with 3 minutes of recovery. Saturday and Sunday are dedicated to Active Recovery (e.g., core training and mobility).
Week 3: Threshold Work and Maintenance
Monday is a Rest day. Tuesday focuses on Threshold (1h 30'): 20 minutes warm-up in Z2, followed by 2 repetitions of [15 minutes in Z4 + 10 minutes of recovery in Z1], with 10 minutes of cool-down in Z2. Wednesday maintains Tempo/Mid-Base (1h 45') in Z2-Z3, alternating between seated and standing pedaling. Thursday is Rest or 45 minutes of active recovery in Z1. Friday combines Threshold and Cadence (1h 30'): 20 minutes warm-up in Z2, followed by 3 repetitions of [8 minutes in Z4 + 8 minutes of recovery in Z1]. The session closes with 5 minutes at high cadence (90+ RPM) and 10 minutes of cool-down. Saturday and Sunday are Active Recovery days. If conditions allow, Saturday can include a 2-hour roller session in Z2.
Week 4: Taper and Summary
The final week is dedicated to metabolic recovery. Monday is total Rest. Tuesday is an Active Recovery (1h 15') maintaining a very light pace in Z2. Wednesday is one hour of Recovery in Z1-Z2, without pushing. Thursday is total Rest. Friday is dedicated to Cool-down (1h) in Z1-Z2. Saturday and Sunday recommend light roller sessions of approximately 1h 30' - 2 hours in Z2, aimed at maintenance and summarizing the work performed.
Additional Tips for Rollers
Ventilation: Good ventilation is crucial. Position a fan in front of you to simulate wind and dissipate heat.
Hydration: Indoor sweating is higher. Drink regularly, and for longer sessions, consider an electrolyte drink.
Music/Video: Roller training can be monotonous. Listen to music, podcasts, or watch a movie to make the session more enjoyable. Online platforms (such as Zwift, TrainerRoad) also offer virtual routes and structured workouts.
Listen to Your Body: This schedule is a guideline. If you feel tired, don't be afraid to take an extra rest day.