Saturday, April 30, 2016

Get your timer and ride! 🚴🚴

Indoor riding is so much better than not riding at all. As much as you try, you can’t create that “real hill,” really feel the wind in your hair, or experience the giddy exhilaration that comes with riding a bike. But, if you mix it up. Do a combination of endurance (also known as aerobic base building) rides, strength rides (hills), and intervals.

HIIT Training on your indoor bike 🚴πŸ’ͺ
8:00 Minutes Warm-Up. Flat road; light resistance on wheel (should be able to feel the road); cadence right around 90 RPM. Goal to raise heart rate to around 70% of max. (Perceived exertion of 6 on a scale of 1-10.)

7:00 Minutes Ladder #1
—:30 seconds Increased resistance, increased speed (90-100 RPM)—looking to drive heart rate up to 75% or 7
—:30 seconds recover—leave resistance on, reduce speed
—:45 seconds Work—pick up speed, add resistance if needed. Pushing heart rate up to zone 4 (80-85 of max) or perceived exertion of 8-9.
—:30 seconds—soft pedal, leave resistance, recover
—1:00 minute—push heart rate up with increased speed resistance, looking for zone 5 (heart rate 85-90% of max) and perceived exertion of 9-9.5. Should be very uncomfortable and you shouldn’t be able to hold it for long.
—:30 seconds—recover. Soft pedal. Grab a drink. Use your breath to bring your heart rate down.
—1:00 minute—hit it hard again.
—:30 seconds—recover
—:45 seconds—give it all you’ve got
—:30 seconds—recover
—:30 seconds—GO! Fast! Longer recovery ahead!

4:00 minutes— Find your flat road and allow your heart rate to recover to 65-70% of max. 5-6 on the perceived exertion scale. Should be able to talk again. Don’t let your heart rate dip back down into zone 1, you’re not done.

9:00 Minutes—Long Hill. First 4 minutes add resistance every 30 seconds until cadence drops to around 70 RPM and heart rate goes back up to zone 3. 75-80% of max heart rate. Hold. Minutes 5-9 increase speed, but don’t reduce resistance. Heart rate goes back up to zone 4. Your legs should be very warm and starting to fatigue. Heart rate is up. Short of breath. Strong. πŸ’ͺ

3:00 Minutes—recover to that flat road. Allow your heart rate to come back down and shake out your legs. Imagine coasting down a hill with a slow cadence. Grab a drink and hold your heart rate in zone 3.

7:00 Minutes—Hit that Ladder again. Saving nothing. Reaching for zone 5 every. single. time. It should hurt. The good kind of hurt.

5:00 minutes—Recover/Cool down on the bike. Allow your legs to roll at around 80 RPM. Gradually bringing cadence down and stretching out.