Jsut riding the roller sis good enough of a challenge for me! For actual workouts, i switch to my trainer.

Rollers are too unstable (at least I am on the rollers) for hard hard efforts, as you do tend to get uneven in your pedal stroke when really laying into it.

Same as TriGuy... Just riding is good enough, especially since I only use them during the winter when I absolutely can't get outside. I spin on the rollers for 30-45 min until I start losing focus and then switch to the trainer. They are totally awesome for your pedalling efficiency.

Here - try this one! :)

http://teamchainreaction.com/video/hungerford/no_hands_1_leg.wmv

Just ride 'em...they will make you a better rider as far as smoothness and line holding....and if you are smooth and can hold your line well...you use less energy.
The more you practice...the better you'll be.

ok, i just tried them for the first time...just unfolded them from the box and popped the old bike on...started to falter and had to reach down with my foot to keep from tumbling

...maybe i should learn a tad more about them...no instructions in the box

...internet search: "how to set up bike on rollers"...aha! rear tire goes between the doubled roller pins! and the front fork wants to be over the front roller or just behind it (not more than 2" tho). move the front roller to set the rollers to the appropriate wheelbase dimension...hmmm....set up in a door in order to use elbows to recenter...steering is super squirrelly because of smaller contact patch on front roller than on the road...pick a spot to look at up ahead like on a road (looking down is a great way to start wobbling)...use a high cadence with a low gear to make spinning easier...for easier handling as a beginner: reduce tire pressure to 80-90psi (i love the internet sometimes!)

now back on the rollers...didn't bother with deflating the tires...first few minutes:holy crap! how do you stay straight? i had both elbows jammed into the door jambs while i pedaled. i tipped severely past my balance point to each side...i push back into line...slowly i started to release my death grip on the door and pedal at a more normal cadence...by ten minutes or so, i had let go of the door frame and was pedaling...a little left, a little right, jerk it back...it feels like learning to ride a bike again. i can see i have some work ahead...but it seems like a fun challenge!

Good job Tri-ac...practice will make perfect...
I have to tell this story...I do about once a year here when folks start talking about rollers...
There was a local cyclist...a fellow I had met and was known locally to all the roadies...he died in a roller accident.
Was riding in the living room, lost it on the rollers, fell and smashed into the glass coffee table cutting his jugular...he was home alone and bled to death before he could get up off the floor.
Let's be careful in there!

When I ride the rollers it's usually in front of the tv watching a movie...Several years ago I was watching one of the Star Wars films...Episode VI...the climactic battle...got so engrossed that I zigged when I should have zagged and sped off across the living room right into the Death Star!