I have come to accept that after more than two years in which my KICKR Bike has turned into my primary cycling experience (illness, increasingly aggressive and stupid drivers), indoor training is likely to be a permanent part of my life.
However, while I regularly rode 100-plus miles on the rolling hills near Seattle, indoors my butt says no to indoor rides longer than a couple of hours, and no amount of chamois cream helps. My lower back also starts to hurt.
I am considering getting a full motion rocker plate, and was wondering if people would share their experiences in the context of SYSTM-type workout sessions. Outdoors, I’m one of those folks who diesels steadily up hills and almost never stands. Indoors, I only stand when told or to stretch. Is a rocker plate beneficial for seated non-sprinters? A lot of the discussion seems to focus on realism or lack thereof when standing, while I am more affected by motion while sitting at a steady power output.
After a lot of hemming and hawing over the cost of the Saris MP1 platform, I haven’t given that a second thought after it was installed! Absolutely makes longer indoor rides more tolerable/doable. Does it emulate outdoors? No, but I do find it very beneficial.
Do note that the Kickr Bike is not officially supported on the Saris MP1 by Saris, but it (just) fits fine. I have mine strapped down to the platform using included hardware in the Saris MP1. One strap over each rear leg and two over the front support arm (instead of using the riser block attachment). All the needed straps were included with the Saris MP1.
It is quite a big piece of kit, so make sure you have the space for it. It will render the Kickr Bike essentially unmovable (without a fair amount of effort), so you need a dedicated space for your trainer set up. It will also increases the overall height of your set up, in case you have limited headroom.
I was looking at the Saris, but apparently everyone else was too, and they are unavailable except at places that charge $400 for shipping or twice list price. Next best options appear to be the Realplate React or the Velocity Rocker.
I don’t know where you live, but I’ve managed to find someone that was making them very cheaply (250€ in Germany). Even DIY would be hard to beat that.
It won’t rock your world (pun intended), but it does offer some relief. In my case, it’s always gently tilting with each stroke and I’m sure that helps in the long run. It’s still not equal to riding outdoors though.
Oh bummer! It’s possible they are out of production now. I think they also lowered the price somewhat recently on the Saris site, perhaps to off load remaining inventory? Saris has been in a bit of financial difficulty. It does come in a MASSIVE box, so that said, I would say $200 shipping wouldn’t be very out of line from an individual.
I too ride indoors more than I expected too. I have a NEOBIKE which has no movement at all. I use it with a turborock rocker plate with sideways and backwards and forwards movement. It makes a huge difference to confort and not just to my butt, but lower back. I suspect using it helps my core and arms a little too.
@CraigM Are you doing any strength, mobility or yoga? Also when is the last time you had a bike fit? Do you get out of the saddle during your rides frequently?
Focusing on core work plus lateral and single leg moves via exercises such as single leg squats, lunges, bridges, side lunges and some of the balance drills in the various videos may help you. Cyclists and runners move in one direction versus some other sports where there is more side to side movement. That unidirectional movement is even more pronounced on a stationary trainer so doing these exercises can add strength that may help with longer trainer rides.
That said, here is a list of rocker board and similar options that you might find helpful:
Turbo Rocks (ships to US) - $750 including shipping
OmniRocker (not available in US and Canada)
Basic DYI Build
Templates
KOM Cycling - $500
Bespoke Rocker Plate (ships from UK)
Saris MP1
Velocity Rocker - $769
Rockr Pro - $500 (out of stock)
Rockr Axis $1,000
Wahoo Kickr Move - $1,599 + $50 Climb adapter
Thanks for the list. There are a couple that I wasn’t familiar with. If the Saris were available, I think it would be my first choice because of the mechanism, but it looks like they are not available. The Turborocks Realplate React and the Velocity Rocker are the two that are available in the US, already built, are big enough for a KICKR Bike, and do both sideways and fore-aft motion. They seem similar in design and price, the Turborocks looks nicer (IMO) and has more accessible inflation for the balls, but the Velocity Rocker doesn’t have to be shipped across an ocean and does have an option for LED lights underneath, which are cheap to run and will help prevent broken toes because I am a slow learner who moves too quickly in low light and have accidentally kicked my trainer hard more than once. I have household projects which produce a better monetary return for my time than building a rocker plate from scratch, so that isn’t a good option. If anyone can share experience with the Turborocks or the Velocity Rocker, it would be appreciated.
I do regular core strength exercises, but I have lost a lot of core strength this year during multiple surgery recoveries, and hoping a rocker plate would also help with that. As convenient and efficient as an indoor trainer is, some key skills are lost such as not having to balance and work my core, as well as pay attention all the time to avoid death by motor vehicle.
@CraigM Have you tried mountain biking or gravel? My strategy has been to stay away from the roads. I do my long rides outside which reduces those long sessions on the trainer. I am an all weather rider so will ride unless we have deep snow in which case I switch to Nordic ski.
@CraigM The rocker plate might help incrementally but doing core work, mobility and strength will be more effective. As cyclists and athletes it is really critical to find some sort of long term strength and mobility program as it becomes a use it or lose it proposition as we age and the sport (unless a MTB rider) doesn’t really come with a lot of weight bearing activity.
@CraigM There is a huge thread in the TrainerRoad forum that covers Rocker plates which you should check out:
There is also a facebook group as well and I am sure there are some threads on Reddit too.
Yep. I got a Saris MP1 a couple of years ago when it was on sale for 1/2 price (~$600). I had been thinking about building something from scratch or a kit, but when the MP1 went on sale I sprung for it. Having the motion, which is a few cm rocking and fore/aft when seated, really helps the overall comfort, butt and otherwise. Standing, the motion can be much greater.
It is capable of a lot of motion, both rocking and fore/aft, but I think you could get 95% of the benefit with platforms that don’t, like those based on inflated balls or tubes.
A few things about the MP1: It makes a little bit of noise and can make a knocking sound. It tends to develop a notch in its static position, essentially flat spots on its rollers (I changed them out for new ones at one point). This is not really noticeable when riding, but I prop it off center when not riding it to reduce that. And, obviously, it’s big, heavy, and ungainly, so not something you want to regularly set up and put away. I have a spot where I can leave it set up year round.
Years ago I lived at 2000 feet above sea level in rural Appalachia. In winter months I loved bombing down the steep winding gravel roads near my house on a mountain bike after a few inches of fresh snow - even if I lost control, I’d just slide and bounce off a snowbank, and get up. As a kid in the northern prairie, I used to ride my Peugeot 10 speed on the nearby lake in those lucky years when it froze smooth before it snowed. That was hard, and we were stupid. Now I’m older, and if not wiser, at least more fragile.
I did buy a Lauf gravel bike last summer instead of replacing my 24-year-old Calfee carbon frame (it seems fine, but that’s like three times the expected life), but I’ve only ridden it a few times because of health issues. There are some nice rail conversion gravel trails near my house.
Since it isn’t raining and is well above freezing, I’m gonna take it out a spin when it gets a few degrees warmer and my spouse is back home to bail me out if I messed up the tubeless tires or didn’t know about a battery somewhere. Hope the mice didn’t colonize the shoes in the garage that I forgot to put away last fall…
I purchased from Velocity Rockers in early April last year. I credit it as vital to me being able to complete my Knighthood just a few weeks later. I’ve always had saddle sore issues and they just weren’t there anymore. I will note that I also had an expert bike fit the previous fall and switched to a different saddle suggested by my fitter. But I feel that the rocker was 50 to 75 percent of the reason for my saddle sore free quest. I use mine with a KICKR and a KICKR Climb.
Bought a Turborocks full movement real plate for my Kickr bike in early January.
Took a week or so to get used to, like the OP I’m in the saddle most of the time.
Typically was able to manage 90mins before bum ache (I do quite a bit of strength / core / single leg stuff).
With the rocker I was immediately able to manage 3hr indoor rides without a break; which was quite a pleasant surprise.
I feel I can engage my upper body better for climbs and sprints which feel more natural.
I’d worried that power output might fall, but I’ve achieved my Alpe de Zwift PR on the rocker (45:26) and managed to break 1000w sprinting (again the bike movement really helps) in the last week - I’m appalling at sprinting (technique) so that was good.
All in all, the Rocker has met expectations, improved comfort, butt durability and not impacted the numbers!
These things are expensive and seem to cost vastly more than the sum of their parts but do the job (although it’s a bit of a leap of faith!)
Recommended!
Very much my experience too-minus the sprint power and Alp de zwift time 
Kudos!
Well this has been really helpful! It seems that there are several folks who have tried rocker plates and liked them, and nobody who has had a bad enough experience (or given the cost, even a so-so experience) that they would post about it. That says a lot.
I think I will do a final measurement check to be sure it fits in the space, then order a Velocity Rocker, primarily because US sourcing means more predictable shipping time for me.
Thanks everyone for your comments!
Ordered a Velocity Rocker today, I’ll report back after I’ve used it a while.
Maybe now I’ll be able to ride Kitchen Sink someday soon.
I’m using the “Inside Ride” E-Flex rocker. The footprint is way smaller than the MP1 (and even the Kickr itself) and it’s definitely helped reduce soreness. Not only does it rock side to side, but it moves front to back. The only downside was it needed a little plush (up and down) so I added a rubber workout mat underneath the rear attachment which worked out perfectly.
I was struggling with saddle sores after 12+hr weeks on the trainer and needed a rocker which would not take up much room since my trainer is permanently parked in the family living room. This was the ticket for me. Just another one to add to the list.
This has been a very helpful thread. I too noticed that no one regretted adding a rocker plate.
I’ve ordered a rocker plate from Turbo Rocks and it’ll arrive Friday. I recently upgraded to KICKR Bike 2 from a gen 1 KICKR handed down from my brother Sir Rob @robyork. I’ve been missing the movement I used to get from the Action Feet I had added, so I’m excited to add a rocker plate!
Thanks for the Turbo Rocks review @Inotrope. I ordered it late Monday night and it’ll arrive Friday, England to Ohio. They were very responsive. I asked for attachment gear for both my Bike and the old Kickr and they’re sending it, no upcharge.
The old KICKR gen 1 is still going strong, btw. My husband is now suffering on it. I put 4600 miles on it and I can’t even imagine what Sir Rob put on it!
When I upgraded from a Kinetic Rock & Roll fluid trainer to a Kickr core a couple of years ago I had the same issue and wound up building my own rocker plate using a sheet of 3/4" plywood and a hardware kit from Rockr Indoor training (https://www.rockrindoortraining.com/
If you’ve got the tools and time it’s a pretty simple process and an absolute game changer for your posterior. I don’t love really long trainer rides but at least now I can physically tolerate them.
I can stand and climb or sprint comfortably now, allowing the bike to rock side-to-side underneath me. I have to imagine this set-up also takes some strain off the bike itself.
I personally don’t care about fore/aft movement (which mine doesn’t have), but the side to side movement can be “tuned” to your liking (just add or remove air from the inflatable balls or add different kinds of balls). Here’s a link to my build: Rocker Plate Build. There’s also a great FB group dedicated to Rocker Plates.
I don’t know if it will help but I found the movement on my turbo rocker a little unnerving at first because, at least initially, there wasn’t enough air in the inflatable balls. The movement seemed exaggerated. I inflated some more, got used to the movement and engagement of core and arms and then over a few weeks reduced the inflation so I now have a lot of movement. You will find your own inflation/ movement sweet spot but starting with more air may be a good idea.
Enjoy!