My standard buckle my house is 24 miles, some moderate hills of New England at a rate of 15 to 16, twice a week. What more will accelerate the pace a bit and a half hour on the rollers. I would really like to get a set of rollers just to practice my stroke. 4-5 months without riding has left my stroke fairly choppy. Thats all I am really focusing on now, just keeping everything smooth.