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@alias
I think you need a certain amount of balance and co-ordination to do explosive out of the saddle efforts without toppling the whole thing over, but I'm not so bothered about balance anyway, as I mastered it when I was about 4 years old.
As far as pedalling is concerned, low cadence/high gear stuff forces you to become aware of the pedal stroke in its entirety, and zero resistance/low gear work has (for me) included plenty of work in the 250 to 280rpm zone - my downstairs neighbours would be the first to complain if I was bouncing around too much.
Turbo trainers give more indoor training options than rollers, but I'm not trying to invalidate the applications for rollers mentioned in this thread.
I wouldn't mind a set of those über-rollers though... can't remember what they're called, but they're out of my price bracket :(