Start simple. Place your bike roller between your door frame. Wear runners, not bike shoes. Put your bike on the roller frame and use the door to hold yourself upright. Soon you will get the hang of indoor cycling. Cycling builds muscles. You can cycle inside while watching a movie on your bicycle roller. You can cycle indoors while holding your phone and reading. Just work on your balance first. Practice really makes perfect with your bike roller trainer. It might take you 30 minutes to even stay upright with ease. Just give it time. Soon you can imagine you are going up and down the hills of france. Cycling out on the road can allow bad riding form. You have no space for bouncy riding on your bike roller trainer. If you bounce, the rollers wont roll smoothly. Instant feedback. Warm up or cool down. Your bike roller works anywhere that is flat. Complete a long aerobic warm-up or do a few sets of short sprints on your roller. Change your cycling intensity quickly. Key features real riding experience foldable adjust spacing and height stable and durable 150kg weight limit no assembly required note please don't use bike brakes to slow downspecificationbrand spector materials steel, pvc roller material aluminium alloy dimensions 54cm x 133cm x 11cm w x d x h folding dimensions 54cm x 52cm x 16cm w x d x h roller dimensions 8cm x 44.5cm dia x depth weight limit 150kg colour white 1 x spector bike roller 1 x installation kit 1 x product manual