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I recently bought a set of Elite Arion Digital rollers much as I don't enjoy indoor training they are handy when the wife is out and I have the boys or the weather is shite in the winter. It might just be a coincidence but I have started getting pain in my hip. I don't get it normally but I am wondering if the constant pressure with not really moving position in the saddle could be the problem. Or maybe I'm just getting to old.
I do find you can't move around much on the saddle when using rollers so much more than an hour at a time and the saddle is agony.
I could well imagine it could simlarly cause other pains from having to be in the same position for quite a long time.
I would say that when your using your rollers your bike position when seated is correct but i would hazard a guess your saddle/seat post could be slightly to low, am no expert but i had a similar problem and when i raised the seat post a little the hip stopped giving me grief and to this day my all over riding position seems 100% better...Hope that helps
Rollers will certainly exagerate any probs with your bike set up.
I found a certain little member of mine would go numb after about 20mins on the rollers. Never once got this whilst using turbo trainer.
I repositioned the seat a little lower - and problem solved.
Will try adjusting the seat. The old numbness is a strange sensation indeed.
Cheers.
I have been told that sometimes us cyclists ride with the hip/top of the leg to bunched up and it's a case of opening up the hip flexor but you also have to watch not to open up to far as this can cause issues else where guess it's just trial and error unless you have a bike fit done by someone who knows what there on about.
Would be interested to know how you get on so please keep me updated...
Are you blasting pretty fast as soon as you start? Given the low resistance it's easily done which puts strain on the joints before your synovial fluid is released.
In short, build up to pace. Also stretch afterwards to maintain mobility in your hip flexors, lower back & hamstrings.
Saddle too high will make your hips rock and strain your lower back, too low and you get a burning in the top of your thighs (quads). Heel to the pedal at 6 o'clock is a starting point, based on whether you pedal heel up, level or dropped this needs tweaking further.
Saddle fore/aft is addressed after height, from the top of your shin bone ensure the ball of your foot and axle are aligned. You've got about 10mm to play with.
Cleat location affects this too, stay central unless you have an injury or knee pressure. My slightly larger left foot means my left cleat is a touch further forward (3-5mm ish) so it's in the right place for the foot, not the shoe. This has reduced a recurring knee pain problem.
I find using a little cycle computer to keep track of intervals helps focus on the rollers, I can alternate techniques (high cadence for a mile, more power for the next, low cadence etc etc) which is more engaging than just spinning continuously. It's important to try and ensure good form/posture with anything on the rollers. It's a good place to improve your pedalling and posture in each bar position which may result in minor adjustments on the saddle to fit on the bike better.
There's a lot to it, get someone else to take photos or video of your form while on the rollers before adjusting anything and again afterwards. This showed me that my lower back was kinked, which was due to the nose of the saddle being a little high and preventing me from rolling my hips forwards. Dropping the nose by a few mm has drastically changed how I feel after a ride.
Good luck with it, feed back as others will probably have the same issue!
I am just going to have a go, will try adjusting the seat up a bit first. I have been using local courses on the my training app on ipad so it's basically hills, heavy resistance from the start. I have also started having a wee spin for a few minutes before I start at it hard.
I'd go for seat night. Sometimes if to high your hips will over rotate causing you pain. Also try off bike training to improve lower back strength.
I put the saddle up about 10 mm, had a 5 minute spin and got of to go ask the wife to film my arse " strange look she gave me" as I was getting of my hip clicked and and it's been a lot better since then, it might all be a coincidence.
As for off bike training I do something every day, running, concept 2 rowing machine.
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