Often times people head out for a ride, and they do just that ride. First of all that's awesome! There is nothing wrong with that, but at times things can get a bit stale, especially at this point in the year when the weather is still nice enough to ride outside comfortably (I think anytime is a good time to ride outside...but we might have a few screws loose) but you might be tired of the same routes/roads. Here is a quick workout to help you change things up with your cycling, and to start to prepare for our "off-season" computrainer classes. (after your post-season break of course)
20-30 minute warm up easy spinning
1 minute standing at a constant pace/power
1 minute sitting at a constant pace/power
2 minutes standing at a constant pace/power
2 minutes sitting at a constant pace/power
3 minutes standing at a constant pace/power
3 minutes sitting at a constant pace/power
4 minutes standing at a constant pace/power
4 minutes sitting at a constant pace/power
5 minutes standing at a constant pace/power
5 minutes sitting at a constant pace/power
You have an option now, either cool down, or go back down the ladder. This is a great workout, and really makes the time go by quickly when you're out riding.
Safety!!
Make sure you're safe out there when you're training. Daytime is becoming shorter and drivers aren't always expecting to see you out on the roads. Make sure you have flashers going on your bikes, or clipped onto your back if you're running. It's not even a bad idea to have them going during day time hours. Professional Triathlete Jordan Rapp is a huge advocate for this after he had a near fatal accident last March, I konw so many of us like to read about what the pro's do, this is something he does do. Not a bad idea. Those flashing lights will make you more visible, and anything you can do to help drivers see you out on the road is important. Reflective gear is important as well, so make sure you're wearing something reflective when your training in low light conditions...this isn't the time to be a ninja. Although maybe we should have a ninja run in a safe location at some point in time. Just a thought.
Train Hard, Race Smart, No Regrets
20-30 minute warm up easy spinning
1 minute standing at a constant pace/power
1 minute sitting at a constant pace/power
2 minutes standing at a constant pace/power
2 minutes sitting at a constant pace/power
3 minutes standing at a constant pace/power
3 minutes sitting at a constant pace/power
4 minutes standing at a constant pace/power
4 minutes sitting at a constant pace/power
5 minutes standing at a constant pace/power
5 minutes sitting at a constant pace/power
You have an option now, either cool down, or go back down the ladder. This is a great workout, and really makes the time go by quickly when you're out riding.
Safety!!
Make sure you're safe out there when you're training. Daytime is becoming shorter and drivers aren't always expecting to see you out on the roads. Make sure you have flashers going on your bikes, or clipped onto your back if you're running. It's not even a bad idea to have them going during day time hours. Professional Triathlete Jordan Rapp is a huge advocate for this after he had a near fatal accident last March, I konw so many of us like to read about what the pro's do, this is something he does do. Not a bad idea. Those flashing lights will make you more visible, and anything you can do to help drivers see you out on the road is important. Reflective gear is important as well, so make sure you're wearing something reflective when your training in low light conditions...this isn't the time to be a ninja. Although maybe we should have a ninja run in a safe location at some point in time. Just a thought.
Train Hard, Race Smart, No Regrets
1 comment:
"You have an option now, either cool down, or go back down the ladder. This is a great workout, and really makes the time go by quickly when you're out riding." I agree. Rather than doing it at your own pace, you need a rigid training regimen to condition your legs better.
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