Cycling Workout of the Day – Disclaimer consult with a medical professional before starting any new workout routine, This is a sample workout I have done in the past. This can be done on a bike outside or trainer inside as well as any exercise bike in the gym. I will have an assault bike workout below this.
Warm up – easy riding for 5 minutes focus on 85-95 rpm cadence.
Drills on the bike – single leg pedaling. Pedal with each leg 1 minute each side for 4 minutes. So pedal with one leg for 1 minute then switch to the other leg for 1 minute do this for 4 times (twice each leg) for total of 4 minutes, take a 2 minute break then repeat this 4 minute interval 2 more times for total of three times.
Heavy gear drill – increase resistance until you are pedaling around 75-85 cadence. Complete this 1 minute on then 1 minute off (i.e. easy gear) for 8 minutes.
Main set – 10 x 1 minute with 1 minute recovery – cadence for 1 minute needs to be 95-100 cadence. Gear selection needs to be on the lighter side. effort level about 6-7 on scale 1-10. If you do not have a way to gauge how fast your cadence is going that is okay. Just focus on a quicker than warm up cadence held for 1 minute each time. The idea of this workout is to keep everything light and aerobic. The 1 minute efforts are not to be done all out. You should finish this workout feeling fresh but feeling like you have done a steady effort for an hour. Each 1 minute effort should be close to a pace you could for about 10 minutes if you had to.
After the 10×1 min. recover for 4 minutes than put in 1 and only ONE! 30 second hard effort. Level 9 on scale 1-10. Cadence and gear selection is up to you. This is designed to get your legs used to putting in a hard effort but not so much to completely cook you. A little goes a long way with hard efforts. A topic I will get into in later posts.
Total time – 1 hour
Assault Bike Workout – 5 minute easy for warm up.
After the warm up complete 10 second on x 50 second off efforts 5 times. The 10 seconds on should be increasingly faster with a complete recovery on the 50 seconds.
Main Set – Over unders
On the assault bike a pick a pace you can hold for 2 minutes comfortably, level 5-6 on scale of 1-10. After 1 minute in push hard i.e. level 7-8 for 10 seconds then settle back into your original 2 minute pace. Take 1 minute between each interval and complete this 5 times. So 2 minute (with a 10 second push in the middle of the interval) on 1 minute 5 times.
Could down – 5 minute
Time – about 30 minutes
This workout can also be done on a regular bike or trainer, especially if you are short on time.
Both bike workouts are designed to be aerobic in nature and not meant to be all out. You should feel good at the end of the workout but still feel like you got a decent amount of work in. I will post later today on my continued discussion on Endurance training from yesterday… to be continued .
Yesterday I wrote about my thoughts on endurance training as it stands today.
Let’s talk a little more about ideal training stress versus expected training stress. After 17 years of endurance training, racing, and dedication I have become fascinated with getting faster and staying healthy.
In my experience there really is no one size fits all training approach. I have had to adjust and change my approach to training every year. AT first I was very dejected by this realization as I began to find that I could not keep the same level of training that I had done the year before. I felt like I was getting fatter, slower and lazier.
The reality was my body was telling me how to train optimally. I tried to ignore this. I pushed through work outs I had no business doing in the first place and attempted to emulate what I thought the best of the best were doing. To anyone who does this it is a mistake.
For example, this is a training sample of Meredith Kessler, professional triathlete.
4:15 a.m. Wake-up run—2 to 5 miles
Back for breakfast of oatmeal and 1 tablespoon of almond butter; & a cup of coffee
5:30 a.m. Interval swim—5 to 7 kilometers
Second breakfast of Greek yogurt, granola, and a banana
8:00 a.m. Indoor or outdoor cycling session—2 to 5 hours
Then lunch: soup, a turkey sandwich with avocado or hummus, and two pieces of dark chocolate
12:00 p.m. Strength training session with coach
1:30 p.m. Deep tissue massage or physical therapy (active release technique, ultrasound, or electric stimulation)
3:00 p.m. Down time for resting in compression recovery boots, checking emails, or grabbing coffee with a friend
5:15 p.m. Pre-dinner aerobic-endurance run—6 to 12 miles
7:00 p.m. Dinnertime with friends or family
9:00 p.m. Netflix and chill…back in those recovery boots
11:00 p.m. Sleep, because tomorrow it starts all over again!
Thats insane. Most professional triathletes average 30-40 hours of exercise a week. I remember putting in 20 hours a week for just a few weeks and thought I was going to die. My point to all this is that what makes the top professional best is not going to work for you. Building a solid foundation of highly efficient and technically sounds techniques and then adding on will do more in the long run than just trying to ramp up training every year.
Several studies have, for example, found that running economy has a strong relationship with running performance (Moore, 2016). While this study was more observational in study in nature, I am sure it is not surprising that if we run more efficiently then we run faster. Well what does it mean to be efficient at running, swimming, cycling etc.? I will touch more on this subject in later posts but my point is that I believe it makes more sense to focus our base building and initial fitness on technique based workouts as opposed to volume or intensity. Think about it… you do not just go up to a 400 pound barbell and squat it without ever having tried a squat in your life. You first learn the squat technique then increase the intensity by adding more weight before finally adding more volume by repeating reps of 400 pounds once you have made it to your goal weight. It does not work in weight lifting nor do I believe it should work in other sports, including running.