How to Train with Rollers and a Road Bike in OCTOBER 2025: Complete Training Plan and Schedule
- Details
- Written by: Luca
- Category: Cycling tips
How to Train with Rollers and a Road Bike in OCTOBER 2025: Complete Training Plan and Schedule
READ ALSO:
announcements offers promotions racing bike mtb gravel ebike OCTOBER 2025 prices best discounts
The TEN best cycling supplements to take in OCTOBER 2025 which are what they contain effectiveness
GranFondo GF ROAD Calendar OCTOBER 2025 complete list of dates
GranFondo MTB Calendar OCTOBER 2025 complete list of dates
Cyclist Nutrition: The Correct Diet to Follow in OCTOBER 2025
Complete Guide to OCTOBER 2025 Nutrition for Cyclists (and Everyone Else)
How to Train with a Road Bike in OCTOBER 2025: Complete Training Plan and Schedule
How to Train with Rollers and a Road Bike in OCTOBER 2025: Complete Training Plan and Schedule
How to Train with an MTB Mountain Bike in OCTOBER 2025: Complete Training Plan and Schedule
E-Bike Classifieds: New & Used OCTOBER 2025 – Find the Best Online Deal for Your Electric Bike!
New & Used Mountain Bikes (MTB) OCTOBER 2025 – Find the Best Deal Online!
Road Bike Classifieds: New & Used OCTOBER 2025 – Find the Best Deal Online!
E-Bike: The Best Offers for OCTOBER 2025 - Your Guide to Smart Shopping
Gravel Bike Classifieds: New & Used OCTOBER 2025 – Find Your Perfect Adventure Bike Online!
E-Bike Maintenance OCTOBER 2025 - EVERYTHING YOU NEED TO KNOW TIPS AND SECRETS
MTB Mountain Bike Maintenance OCTOBER 2025 - EVERYTHING YOU NEED TO KNOW TIPS AND SECRETS
Road Bike Maintenance OCTOBER 2025 - EVERYTHING YOU NEED TO KNOW TIPS AND SECRETS
Cyclists Morning Supplementation: Complete Guide for OCTOBER 2025
How to Train with Rollers and a Road Bike in OCTOBER 2025: Complete Training Plan and Schedule
With the arrival of autumn, weather conditions can make training on the road difficult. Rollers become the ideal tool to maintain and improve physical fitness, regardless of rain or cold. Training indoors doesn't mean just logging monotonous kilometers; on the contrary, it's an opportunity to perform specific, targeted workouts that are difficult to replicate outdoors. Here’s a complete guide on how to use rollers in October, with a detailed training schedule for your winter preparation.
The Benefits of Roller Training in October
Using rollers during this period offers numerous benefits:
Maximum Concentration: The absence of traffic, stoplights, or other distractions allows you to focus 100% on pedaling technique, cadence, and managing your effort.
Specific Work: You can perform precise interval training, such as threshold workouts, sprints, or strength work, without interruptions.
Safety: You eliminate the risks associated with wet, slippery roads or poor visibility.
Efficiency: Your available time is maximized. An hour on the rollers is typically more productive than an hour and a half on the road.
4-Week Training Schedule (October 2025)
This schedule is designed for intermediate-level cyclists and can be adapted based on your time and fitness level. The goal is to alternate recovery sessions with strength and cadence work, laying the groundwork for winter preparation.
Terminology and Training Zones
Z1 - Active Recovery: Very light effort.
Z2 - Endurance: Easy effort, conversation is possible.
Z3 - Tempo: Moderate effort, you can feel the strain.
Z4 - Threshold: Intense effort, sustainable for 20-40 minutes.
Week 1: Kick-off and Cadence
Monday: Complete rest.
Tuesday: Rollers - 1h 15min (Cadence Work)
15min warm-up in Z2.
3 repetitions of [5min at high cadence (>100 RPM) in Z2 + 5min recovery in Z1].
15min cool-down in Z2.
Wednesday: Rollers - 1h 30min (Endurance)
1h 30min in Z2. The goal is just to pedal, maintaining a steady rhythm.
Thursday: Rest or 45min of active recovery in Z1.
Friday: Rollers - 1h (Cadence and Sprints)
15min warm-up in Z2.
4 sprints of 20 seconds at maximum intensity, with 3min of recovery in Z1 between each.
20min cool-down in Z2.
Saturday: Road ride - 2h 30min in Z2-Z3.
Sunday: Road ride - 3h in Z2 (group or solo ride, but without excessive effort).
Week 2: Strength and Core Work
Monday: Rest.
Tuesday: Rollers - 1h 30min (Strength)
15min warm-up in Z2.
3 repetitions of [8min in Z3 at low cadence (50-60 RPM) on a hard gear + 5min recovery in Z1].
15min cool-down in Z2.
Wednesday: Rollers - 1h 45min (Tempo)
1h 45min in Z2-Z3. Maintain a more sustained pace than the previous week.
Thursday: Rest or 45min of active recovery in Z1.
Friday: Rollers - 1h 15min (Strength and Sprints)
15min warm-up in Z2.
3 repetitions of [6min in Z3 at 60-70 RPM + 4min recovery in Z1].
Finish with 3 sprints of 15 seconds with 3min recovery between each.
10min cool-down.
Saturday: Road ride - 2h 30min in Z2-Z3.
Sunday: Road ride - 4h base ride in Z2.
Week 3: Threshold and Maintenance
Monday: Rest.
Tuesday: Rollers - 1h 30min (Threshold)
20min warm-up in Z2.
2 repetitions of [15min at threshold (Z4) + 10min recovery in Z1].
10min cool-down in Z2.
Wednesday: Rollers - 1h 45min (Tempo)
1h 45min in Z2-Z3. Alternate between seated and standing pedaling.
Thursday: Rest or 45min of active recovery in Z1.
Friday: Rollers - 1h 30min (Threshold and Cadence)
20min warm-up in Z2.
3 repetitions of [8min in Z4 + 8min recovery in Z1].
Finish with 5min at high cadence (90+ RPM).
10min cool-down.
Saturday: Road ride - 3h in Z2-Z3. If the weather doesn't permit, substitute with a 2h roller session.
Sunday: Road ride - 4h base ride in Z2.
Week 4: Taper and Summary
Monday: Rest.
Tuesday: Rollers - 1h 15min (Active Recovery)
1h 15min in Z2, very light pace.
Wednesday: Rollers - 1h (Recovery)
1h in Z1-Z2, without pushing yourself.
Thursday: Complete rest.
Friday: Rollers - 1h (Cool-down)
1h in Z1-Z2.
Saturday: Road ride - 2h in Z2.
Sunday: Road ride - 2h 30min in Z2, no effort.
Additional Tips for Roller Training
Ventilation: Good airflow is crucial. Position a fan in front of you to simulate wind and dissipate heat.
Hydration: You sweat more indoors. 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 (like 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.