Cycling

Bike Workout: 5-Minute Intervals

These short intervals switch between a baseline intensity and increasingly shorter and more intense intervals, returning to baseline intensity between hard intervals. The profile of each set should look like the following: 20140522-120132-43292611.jpg

I teach this workout using three different drills:

  • Sitting/standing at 80rpm
  • Hills with increasing resistance
  • High cadence, between 95 and 110rpm

Each set consists of 4.5 minutes of intervals and a 30 second rest before starting the next set.  Teach 3x through each set (sit/stand, hills, sprint) for a 45 minute class, or 4 times for an hour class.

 

Sit/Stand Set:

Moderate resistance, adding on standing intervals; maintain 80rpm throughout.

60 seconds seated, 60 seconds standing
45 seconds seated, 45 seconds standing
30 seconds seated, 30 seconds standing

 

Hill Set:

Moderate to high resistance on baseline intervals, adding progressively larger amounts on hard intervals; maintain 65-70rpm throughout.

60 seconds at 80%, 60 seconds at 85%
45 seconds at 80%, 45 seconds at 90%
30 seconds at 80%, 30 seconds at 95% (all out)

 

High Cadence Set:

Maintain enough resistance to prevent spinning out or bouncing in the saddle, try to keep the resistance up on fast intervals.

60 seconds at 95rpm, 60 seconds at 100rpm
45 seconds at 95rpm, 45 seconds at 105rpm
30 seconds at 95rpm, 30 seconds at 110rpm

 

Music: I’m a big fan of the Steady130 Spin/Cycle mixes for time-based workouts.

Bike Workout: Ladder Hills

This week’s spin class was a hit! The long hills are awesome for building endurance and although it’s a tough workout, nobody got bored.  You can also modify this class to suit any length in 10 minute increments – the long workout is up to 2 hours 20 minutes!

Ladder Hills
Time: 50 minutes + warmup and cooldown

Warmup for a few minutes: 90rpm with some short bursts at 100rpm

Set 1:
8 minute climb at 65rpm and 75% resistance (2 minutes sitting, 1 minute standing)
1 x 30s sprint at 110rpm, 30s recovery
1 minute easy spinning

Set 2:
7 minute climb at 65rpm and 80% resistance (2 minutes sitting, 1 minute standing)
2 x 30s sprint at 110rpm, 30s recovery
1 minute easy spinning

Set 3:
6 minute climb at 65rpm and 85% resistance (2 minutes sitting, 1 minute standing)
3 x 30s sprint at 110rpm, 30s recovery
1 minute easy spinning

Set 4:
5 minute climb at 65rpm and 90% resistance (2 minutes sitting, 1 minute standing)
4 x 30s sprint at 110rpm, 30s recovery
1 minute easy spinning

Set 5:
4 minute climb at 65rpm and 95% resistance (2 minutes sitting, 1 minute standing)
5 x 30s sprint at 110rpm, 30s recovery
1 minute easy spinning

Cooldown and stretch

Long Option:
Time: 2 hours 20 minutes + warmup and cooldown (you can adjust the time by eliminating sets)

Increasing Sets:
Set 1: 8 min @ 65rpm / 1 x 30s @ 110rpm, 30s recovery / 1 min easy spinning
Set 2: 7 min @ 65rpm / 2 x 30s @ 110rpm, 30s recovery / 1 min easy spinning
Set 3: 6 min @ 65rpm / 3 x 30s @ 110rpm, 30s recovery / 1 min easy spinning
Set 4: 5 min @ 65rpm / 4 x 30s @ 110rpm, 30s recovery / 1 min easy spinning
Set 5: 4 min @ 65rpm / 5 x 30s @ 110rpm, 30s recovery / 1 min easy spinning
Set 6: 3 min @ 65rpm / 6 x 30s @ 110rpm, 30s recovery / 1 min easy spinning
Set 7: 2 min @ 65rpm / 7 x 30s @ 110rpm, 30s recovery / 1 min easy spinning

Decreasing Sets:
Set 8: 2 min @ 65rpm / 7 x 30s @ 110rpm, 30s recovery / 1 min easy spinning
Set 9: 3 min @ 65rpm / 6 x 30s @ 110rpm, 30s recovery / 1 min easy spinning
Set 10: 4 min @ 65rpm / 5 x 30s @ 110rpm, 30s recovery / 1 min easy spinning
Set 11: 5 min @ 65rpm / 4 x 30s @ 110rpm, 30s recovery / 1 min easy spinning
Set 12: 6 min @ 65rpm / 3 x 30s @ 110rpm, 30s recovery / 1 min easy spinning
Set 13: 7 min @ 65rpm / 2 x 30s @ 110rpm, 30s recovery / 1 min easy spinning
Set 14: 8 min @ 65rpm / 1 x 30s @ 110rpm, 30s recovery / 1 min easy spinning

 

 

Up and Over

Climbing technique is a key skill for competitive cyclists, and lots of recreational cyclists also benefit from learning how to properly pace and crest a hill.  We all have a tendency to ease off a little as we reach the top of a hill and the grade levels off, but if you add a push at the top and over the hill you can recover at a much faster speed than if you rest as soon as you reach the top.  I don’t know about you, but I’d rather do that little push to recover at 35km/hr rather than dying at 6km/hr over the top of the hill.

Okay, so now that we know the best technique for cresting a hill, how do you practice it?  By doing Up and Overs of course!  You can do these outside, on a trainer or in a spin class – whatever floats your boat. The key is to keep the effort level high until you’ve moved from the hill to the sprint.  No sneaking breaks in between! (more…)