Cycling Workouts
01/01/12 13:27
Not all “break-through” workouts have to be anticipated with dread. Don’t believe me? I guarantee you’ll find this workout fun, stimulating, and packed with intensity that will find you dismounting your bike infiltrated with the oh-so-fine post-ride endorphin buzz.
Instead of heading out alone for your next high intensity interval workout grab your 2 or 3 most fave riding partners, heart rate monitors, and/or power meters. Map-out a 20 to 30-mile course. Start your ride at a conversational pace spinning at a high cadence for the first 5 to 8 miles or 20 to 30 minutes. Pay attention to your form and tune-in to your body. Is your core supported? Are you your shoulders relaxed? Any “dead” spots in your pedal stroke? When all parties are sufficiently warmed up…flip the switch and get ready to drop the hammer!
The Workout:
• Line-up in your best “photo-opp” paceline. The leader pulls the group at just a few beats below their lactate threshold heart rate (LTHR) or Anaerobic Capacity Power Zone 6 for 3 minutes then drops to the back of the paceline.
• Each person takes a turn leading the pack at the mentioned intensities for 3 minutes X 3 turns.
• On the 4th rotation riders pull for 3 minutes each at an easy conversational pace, paying attention to a smooth, high-rpm cadence.
• Then…REPEAT! Or if short on time…start your cool-down. At least a 15-minute easy spin cool-down will be crucial! Cool-downs facilitate the removal of lactic acid by circulating oxygen-enriched blood throughout the muscles.
Instead of heading out alone for your next high intensity interval workout grab your 2 or 3 most fave riding partners, heart rate monitors, and/or power meters. Map-out a 20 to 30-mile course. Start your ride at a conversational pace spinning at a high cadence for the first 5 to 8 miles or 20 to 30 minutes. Pay attention to your form and tune-in to your body. Is your core supported? Are you your shoulders relaxed? Any “dead” spots in your pedal stroke? When all parties are sufficiently warmed up…flip the switch and get ready to drop the hammer!
The Workout:
• Line-up in your best “photo-opp” paceline. The leader pulls the group at just a few beats below their lactate threshold heart rate (LTHR) or Anaerobic Capacity Power Zone 6 for 3 minutes then drops to the back of the paceline.
• Each person takes a turn leading the pack at the mentioned intensities for 3 minutes X 3 turns.
• On the 4th rotation riders pull for 3 minutes each at an easy conversational pace, paying attention to a smooth, high-rpm cadence.
• Then…REPEAT! Or if short on time…start your cool-down. At least a 15-minute easy spin cool-down will be crucial! Cool-downs facilitate the removal of lactic acid by circulating oxygen-enriched blood throughout the muscles.
