Indoor Cycling Workout for 4-4-2012

Hard to believe it’s April already.  Out here in the midwest, the weather has been incredible and enjoying riding outside with shorts on much earlier then in years past. This has led me to this week’s cycling workout. This workout is essentially 3 sets: a 10 min set, a 9 min set and an 8 min set.  All are a little different, but good tempo  pace sets that you can do either inside or out.

The first set is essentially some a long interval set changing gears from your base gear to +3 and -2 from there. Start off easy, then after the 3rd minute or so, start to add in some tempo to threshold pace efforts. The idea is to simulate changing terrain and changing pace.

Next set is a true tempo pace effort set. :50 sec in base gear @ 95 + RPM then a :10 sec sprint of at least a 10 rpm increase.  Repeat this 8 more times. The key is to maintain the same pace / effort (RPM or Watts) during the :50 sec segments. Recover for 2 minutes before heading onto the last set.

The last one is a hill simulation. Start off in base gear -2 then add a gear every :45 sec for 6 minutes. Then start backing down the gears every :30 sec. Spend the last gear out of the saddle.

Finish up with a warm down set of :20 sec @ 90 RPM’s and :20 sec @ 100 for 4 minutes. Then cool down for another 10 minutes,

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Indoor Cycling Workout 3-21-12

Short Intervals is the plan for this workout. Two minute steady state intervals and some :60 sec intervals w/ short rest make up this weeks plan. Start out with a standard warm up of :30 sec fast and :30 sec easy. Add some gears as you go while keeping the pace consistent.

The 1st set consists of four 2 min intervals with :60 sec or recovery.  The key on these is to maintain the same effort / pace for the entire 2 minutes. Start off in your base gear for 2 minutes and maintain 93-97 RPM (or +/- 5 watt variation) for the entire 2 minute interval.  Take 1 minute easy by backing down 2 gears or shifting to your small chainring. Next interval is base gear +2 maintaining 83-87 RPM for the entire 2 minutes. Take another 1 minute easy. The third interval is base gear +3 @ 78-82 RPM with another :60 sec easy. The fourth interval is in base gear -1 @ 98-102 RPM. Then take 2 minutes easy before hitting the next set.

Next is a set of 1 minute intervals with only 20 seconds recovery. Start off in base gear for :60 sec @ 90 RPM with :20 sec easy. The next one is base gear -1 at 100+ RPM for 1 minute with :20 sec recovery. The 3rd interval is base +1 @ 95 RPM (tempo pace) with another :20 sec off. Fourth interval is back to base gear for another minute. Next is another tempo pace interval at base gear +1 @ 95 + RPM. The final interval is at base -1 @ 100 + RPM. Take 2 minutes easy to get the hear rate back down.

The 3rd set is the same as the first, 4 x 2 minute steady state intervals with 1 min off inbetween. Finish up with a 10 min cool down.  I finished up this one with a 10 min fast run off the bike to start getting used to doing bricks again.

Indoor Cycling Workout 3-21-12

Short Intervals is the plan for this workout. Two minute steady state intervals and some :60 sec intervals w/ short rest make up this weeks plan. Start out with a standard warm up of :30 sec fast and :30 sec easy. Add some gears as you go while keeping the pace consistent.

The 1st set consists of four 2 min intervals with :60 sec or recovery.  The key on these is to maintain the same effort / pace for the entire 2 minutes. Start off in your base gear for 2 minutes and maintain 93-97 RPM (or +/- 5 watt variation) for the entire 2 minute interval.  Take 1 minute easy by backing down 2 gears or shifting to your small chainring. Next interval is base gear +2 maintaining 83-87 RPM for the entire 2 minutes. Take another 1 minute easy. The third interval is base gear +3 @ 78-82 RPM with another :60 sec easy. The fourth interval is in base gear -1 @ 98-102 RPM. Then take 2 minutes easy before hitting the next set.

Next is a set of 1 minute intervals with only 20 seconds recovery. Start off in base gear for :60 sec @ 90 RPM with :20 sec easy. The next one is base gear -1 at 100+ RPM for 1 minute with :20 sec recovery. The 3rd interval is base +1 @ 95 RPM (tempo pace) with another :20 sec off. Fourth interval is back to base gear for another minute. Next is another tempo pace interval at base gear +1 @ 95 + RPM. The final interval is at base -1 @ 100 + RPM. Take 2 minutes easy to get the hear rate back down.

The 3rd set is the same as the first, 4 x 2 minute steady state intervals with 1 min off inbetween. Finish up with a 10 min cool down.  I ended up with a 10 min fast run off the bike to start getting used to doing some triathlon “bricks” again.

Ride strong, ride FAST!

 

Indoor Cycling Workout 3-14-2012

Today’s workout is a mix of intervals and some big gear, low cadence work. The warm up is more spin ups, similar to the last workout I posted. Start off at : 30 sec in an easy gear as fast as you can pedal until you start to bounce around in the saddle (think of a paint shaker), then back off the pace just slightly. From there increase to 2 sets of :45 sec spin ups then a final one for 1 minute.

The first interval is 10 min where the pace changes every :30 sec. The first couple of minutes are easy in base gear or +/- 1 gear. From there, the pace and gearing varies with some fast and some big gear, low RPM work.

Next is a set of five, 2 minute intervals with :30 sec recovery or a 4:1 work to rest ratio. The key segment of this is the :45 sec at tempo pace where you really need to focus on maintaining a consistent pace of +/- 2 RPM or +/- 5 watts over all 5 intervals.

The final set today is a hill set which is broken up as 6 min up the hill, 1 min standing at the top of the hill then 3 min back down. Start off the 1st couple of minutes easy then add gears as you go up. IN the middle, the road “flattens out” and you have a :30 sec easier stretch before dig in for the last 2 minutes.

Finish up with an easy 10 min of quick spinning and back down a gear every 1-2 minutes and work on getting your heart rate back down to the low 100 range.

Ride strong, ride FAST!

Indoor Cycling Workout 2-22-12

I swear, one of these days I will get caught up on my posts. The type “A” personality that I am won’t let me just crank through (no pun intended) to get these added to the blog. Anyway, this week I focused on 5 minute blocks.

After a long warm up which consists of a pyramid plus a couple of minutes of spin ups, we start off with the 1st of five 5 min intervals. These 5 min blocks are meant to simulate the changing pace and gearing of road or mountain bike racing. Start off in base gear then go into a tempo paced block. This is a threshold pace maintaining 95 + RPM’s and approaching your Lactic Threshold (LT)  or 90% + of your max HR and / or Power output. Next, add a few gears and slow it down, then add a few more and slow it down again. Back off for :30 sec and take a working recovery, then its back on the gas at the Tempo / Threshold pace. Back down a few gears and sprint it home.

The second interval is similar to the first with a little different variation. Again, start off in base gear, then go “uphill” by adding a couple of gears. Add a few more and slow the legs down a little more before taking another :30 sec working recovery. Back on the for a minute at tempo / threshold pace. Next add a few gears for a strength section then finish out with a fast sprint.

I’m changing up the 3rd set by doing true threshold intervals. Just like last week, these are 5 x :30 sec all out intervals followed by :30 sec easy. These will have you at your VO2 max or 100% of your max heart rate (HR) and power (watts). Shoot for 2-3 gears over your base and 100+ RPM.

The last 2 sets are a repeat of the 1st two 5 min intervals.  Be sure a take a nice long cool down after this workout and include some fast segments to help flush out the legs.

Ride strong, ride FAST!

Indoor Cycling Workout 2-15-2012

I’m a few weeks behind in getting this workout posted. It’s amazing that time goes by so quickly.  Anyway, this cycling workout is back to the harder, interval type sessions that I enjoy teaching. Start off with an easy warm up then hit the meat of the workout.

The first set is a series of six 2 min intervals. Start off in base gear @ 90 RPM and maintain a nice steady pace (+/- 2 RPM or +/- 5 Watts) for the entire 2 min. Then take an easy :30 sec in base gear -2 then on to Interval #2. For the second one, add 2 gears and maintain 80 + RPM. The 3rd one is base gear +4 @ 70 RPM, and the 4th interval is base gear -2 @ 100 RPM. Next is the 5th interval which is back to base +2 @ 80 RPM, then the 6th interval is base gear +1 @ 95 RPM. After the 6th interval, take an easy 2 min in base gear -2.

The second set is a 5 min random interval Start off in base gear. From there, add a random gear of up to 4 over base to -2 under base every :30 – :60 sec. For example, start off in base gear for :30 sec, then add 2 gears @ 80 RPM for :45, then add another gear @ 75 RPM for :30 sec, etc.

Next is a threshold interval set which cinsists of 6 :30 sec intervals. These are near an all out effort performed at base gear +2 at 100+ RPM. Consistency is the key here and the goal is to maintain the same pace (RPM or Watts) throughout all 6 intervals. Your heart rate should reach Zone 4 to Zone 5 by the last interval.

Finish up with some :20 sec intervals to “shake” the legs out with some high cadence spins. Cool down for another 5-10 min to be sure and bring the heart rate down at a nice slow pace and give the legs time to recover.

Indoor Cycling Workout 2-15-2012

I’m a few weeks behind in getting this workout posted. It’s amazing that time goes by so quickly.  Anyway, this cycling workout is back to the harder, interval type sessions that I enjoy teaching. Start off with an easy warm up then hit the meat of the workout.

The first set is a series of six 2 min intervals. Start off in base gear @ 90 RPM and maintain a nice steady pace (+/- 2 RPM or +/- 5 Watts) for the entire 2 min. Then take an easy :30 sec in base gear -2 then on to Interval #2. For the second one, add 2 gears and maintain 80 + RPM. The 3rd one is base gear +4 @ 70 RPM, and the 4th interval is base gear -2 @ 100 RPM. Next is the 5th interval which is back to base +2 @ 80 RPM, then the 6th interval is base gear +1 @ 95 RPM. After the 6th interval, take an easy 2 min in base gear -2.

The second set is a 5 min random interval Start off in base gear. From there, add a random gear of up to 4 over base to -2 under base every :30 – :60 sec. For example, start off in base gear for :30 sec, then add 2 gears @ 80 RPM for :45, then add another gear @ 75 RPM for :30 sec, etc.

Next is a threshold interval set which cinsists of 6 :30 sec intervals. These are near an all out effort performed at base gear +2 at 100+ RPM. Consistency is the key here and the goal is to maintain the same pace (RPM or Watts) throughout all 6 intervals. Your heart rate should reach Zone 4 to Zone 5 by the last interval.

Finish up with some :20 sec intervals to “shake” the legs out with some high cadence spins. Cool down for another 5-10 min to be sure and bring the heart rate down at a nice slow pace and give the legs time to recover.

Indoor Cycling Workout for 1-25-2012

Hills! This workout will simulate riding varying terrain with a set of four, 5 minute hill intervals. Easy warm up followed by a 3 min random interval to be sure the legs are good and ready for the hills. Essentially, the 4 hills have the same format: 4 min of low cadence work, 60-85 RPM, followed by 1 minute of fast spinning at 100+ rpm’s. This should be slightly easier on your cardiovascular system by keeping your heart rate at a lower range and out of the higher VO2 max range. You may still get up to the Anaerobic range (80-95% of max HR). The hills are defined in the table and vary slightly between them.

After the hills, you will hit a short, threshold set just to see what you have left in the legs. These are 3 x :30 sec on, :30 sec of recovery at a very high (Rate of perceived exertion of a 9+). The key with these is a consistent pace, either the same RPM or the same power output (Watts) across the intervals.

Finish up with a longer cool down to help flush any lactic acid out of the legs.

Enjoy!

Indoor Cycling Workout for 1/11/12

In this workout, there is a little of everything. After the warm-up, start off with an aerobic set of 6 x 2 min efforts with a :30 sec recovery after each one. Each 2 minute interval uses a different gear / RPM range. Next is a 5 min, steady state tempo pace interval. The goal is to maintain the same Cadence (RPM) or Power output (watts) for the entire interval. After a short recovery, is a threshold set. This set you will push your perceived exertion to an 8-9 out of 10. This will put you into an Anaerobic (90-100 % of your max Heart Rate) or possibly into your VO2 max (over 100% of your max HR) zone depending on how hard you push it.

Wrap up this work out with some up and downs or what I like to call 20 /20’s. These are 20 seconds at 100+rpm and 20 seconds easy.
Finish up with 5 min of easy spinning.

Indoor Cycling Workout 1-4-2012

Happy New Year!  I hope everyone who follows the cycling workouts here at SpinPipeline and TriPipeline.com are ready for another rockin’ year in 2012!  That being said, sorry for not posting for a while, but I have been “off the grid” travelling to Hawaii for the Ironman and Xterra World Championships with some of our athletes then down to South America for some pre-season training. But we are back and ready to post some more killer Indoor Cycling Workouts!

Here we go! For this week, We will focus on some more tempo pace intervals while maintaining a consistent cadence (rpm) or Power (watt) output. After a longer then usual workout, we will go into a 7 min set of tempo intervals. These will closely simulate group riding in a paceline. Start off in your base or flat road gear then add another gear. Maintain 95+ rpm (or what ever the equivilent Watts output for those of you with a power meter) for 50 seconds. Next, hit an even faster sprint for 10 seconds before returning immediately back to tempo pace. After 7 min take a 3 min easy spin in your small chainring.

Second set is a descending ladder where you start off in base gear  + 4 and maintain between 65 & 75 RPM. From there you will drop a gear every minute for 5 minutes and increase your cadence (RPM) by 5 ex: the 2nd minute you should be in base gear -3 at 70-80 rpm’s. Take an easy minute of recovery.

The last set is another set of the 50 sec at tempo pace, 10 second sprint set. After 7 minutes on this set, take another 3 minutes off. The key to this set, like the first one, is to maintain the same effort either RPM or Power Output (watts) during  all 7 tempo intervals.

Wrap up this workout with some spinups. Do 30 sec on and 30 sec recovery. 30 sec “on” is done as 10 sec @ 100+ rpm, after 10 sec increase speed by 10 rpm and finish out the last 10 sec by 10 additional rpm (120+ rpm range). Cool down with some easy sprints and some smooth pedals drills.