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@Rapsac
No, I'd suggest interval training, including intervals where you go flat out for 25-30 seconds. This will replicate a 500m rolelr race, givey ourself plenty of time to recover from each 'racing interval' though.
The gearing isn't so relevent as there is little resistance in the rollers. The whole point is to reach a very fast cadence as quickly as possible and hold it for as long as you can.