Archive for the ‘Cycling’ Category

Today we are going to take a quick look at indoor cycling. I have taught a cycling class for a year now. It is a fun, effective, high energy and at times intense class. One day I’ll spend a considerable amount of time writing about the mechanics, safety and benefits of cycling but for today I just wanted to give you an idea of some things to do on your own. For all of you who have joined the training challenge this will be something you can use as a cross training exercise.

Warm up using light resistance (5-8 mins.)

Seated Climb- stay in your seat and add resistance every minute. Make it challenging  (4 mins.)

Standing Climb- come out of your seat but stay hovered over your chair with your hips back, tummy tight, keep resistance on and increase resistance every minute. (4 mins.)

Recover- take all of the resistance off (or if you’re on a bike that is computerized and adds resistance by pressing numbers bring your number down low to 2 or 3- 1 minute)

Endurance work- Take resistance back to a moderate level, find a speed that is moderate to quick but not a sprint and maintain that speed for 10 minutes.

Sprint Interval- adding slightly resistance begin to peddle as fast as you can for 20 seconds, make sure you have complete control of your wheel. If you are bouncing in your seat slow down or add resistance. After 20 seconds stand and peddle to recover for 40 seconds. Repeat 3 times.  

Recover (1 minute)

Repeat any portion (seated climb, standing etc. for 8 minutes)

Cool down

Stretch