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 Photo: Riders put their roller skills to the test

1.    Ensure tyres are at the correct pressure and gearing is correct.

2.    Mount rollers and complete a race-roller warm-up.

3.    Ensure the bike computer is zeroed.

4.    Adopt race position, hands on drops and flat back.

5.    Build cadence gradually for 5 seconds, then seated sprint for 10 seconds, maintaining good race position

6.    2 minutes recovery.

7.    Repeat x 3 (3 efforts in total).

8.    The maximum speed will represent the session result.

9.    Conduct a cool-down.