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How Can I Juice Up My Indoor Cycling Routine?

Ask a Pro — Diane Stibbard

Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Diane Stibbard - two-time dualthlete of the year
 

Question: “I am bored with my indoor cycling routines, how can I juice them up?”

Diane’s reply: 
Indoor cycling can be become repetitious and boring. Every winter cyclists get discouraged about climbing on a bike that goes nowhere. Many people become bored because they never vary their workouts or the music they listen to while riding. In addition to switching up your workout routines, download new music onto your IPod/IPad/computer. That will help you feel more motivated.

Below I’ve provided three workouts you can add to your riding schedule. To make it simple I am using the RPE scale. This is the rate of perceived exertion scale, where 1 is the easiest you can ride and 10 is the hardest you can ride. If you have your own intensity parameters driven by watts or heart rate, feel free to use those instead of the RPE scale. Later, I’ll show you how to rotate these workouts and add them to your weekly cycling schedule to juice things up.

WORKOUTS:
1.Reverse time ladders – (the harder segments RPE of 8 and RPE of 5 on the easy segments)
10 min warm up – easy spinning
4 min hard – 4 min easy
3 min hard – 3 min easy
2 min hard – 2 min easy
1 min hard – 1 min easy
2 min hard – 2 min easy
3 min hard – 3 min easy
4 min hard – 4 min easy
5 – 10 min easy spinning to cool down

2. 2:1 work to rest time intervals
10 min warm up – easy spinning
3 min hard (RPE of 7) – 1.5min easy
2 min hard (RPE of 8) – 1 min easy
1 min hard (RPE of 9) – 30 seconds easy
Spin easy for 2 minutes to flush the legs and then repeat the sequence
10 min easy spinning to cool down

3. Cruise with bursts
10 min warm up – easy spinning
4 sets of the following:
5 min steady state cruise riding (RPE of 6)
Then turn up the intensity for 1 minute (RPE of 8)
10 min easy spinning to cool down

Add these workouts to the ones you are currently doing, and number them. Then rotate the workouts. Here’s an example:

WEEK ONE:

Monday: Workout #1

Tuesday: easy spin recovery

Wednesday: Workout #2

Thursday: easy spin recovery or OFF or cross train

Friday: OFF

Saturday: Workout # 3

Sunday: Cross train

WEEK TWO:

Monday: Workout # 4

Tuesday: easy spin recovery

Wednesday: Workout # 5

Thursday: easy spin recovery

Saturday: Workout # 6

Sunday: Cross train

WEEK THREE:

Monday: Workout # 3

Tuesday: OFF or cross train or easy spin recovery

Wednesday: Workout # 1

Thursday: easy spin or cross train

Friday: OFF

Saturday: Workout # 4

Sunday: cross train or OFF

And so on. You get the picture. Take the workouts, mark them by number in your calendar and rotate them. That way you will be ensured to keep your indoor cycling fresher.

So get your calendar out, and get scheduling. Have fun and keep it fresh!!

Training for a two-day cycling eventDiane provides training programs for recreational and competitive cyclists, duathletes and triathletes, including nutritional counseling and personal training. Does your company need a fitness consultant? Get in touch with Diane to discuss fitness seminars for corporations

You want personal training but don’t live near Diane? No problem. Diane does email and telephone consultations. To learn more, visit Diane’s website or contact her at
LinkedIn.

Check out Diane’s e-programs: Keeping Fit in the Off-Season and Training For a Two-Day Charity Event For the Time-Starved Cyclist.


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