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Stationary Cycling
Stationary Cycling
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To make indoor cycling as enjoyable as possible I would recommend using a fan to keep you cool, having plenty of water to replace the fluids you'll be losing, a LOUD cd of your choice and getting a rear mount cycling computer so you'll feel less cheated.  A cadence feature is also nice.  

These workouts were published in the February 1997 Bicycling magazine.

The "Abdu Acceleration"

O-3 minutes in your 39/21 starting at 70 rpm increasing 10 rpm per minute
3-6 minutes in your 39/19 at 70 rpm with 15 seconds per minute at 100 rpm
6-9 minutes in your 53/17 out of the saddle for one minute, sit for the next and then stand again for the last
9-12 minutes in your 53/19 for 30 seconds at 100 rpm then 30 seconds at 70
12-22 minutes in your 39/17 spin 100+ (wind it up near maximal) for 10 seconds then easy for 50 seconds.
22-27 minutes in your 39/19 EASY spin
27-37 minutes sprint your 53/19 all out for 10 seconds, switch down to your 39/19 for 50 seconds, repeat ...  feel the burn ...
37-45 minutes, spin easy in your 39/21  

The "Boardman Burn-up"
0-12 minutes do the same warm-up as above
12-17 minutes spin 90-100 rpm in your 53/19
17-21 Spin easy in your 39/19
21-26 minutes ride hard in your 53/17 at 90-100 rpm
26-31 Spin easy in your 39/19
31-41 (this really sucks) ride your 53/17 (or 15) at 90-100 rpm
41-45 Cool down in your 31/21 if you are still living.

The "Pantani Pounce"  (sans the EPO)
0-12 minutes warm-up same as above
12-14 in your 53/19 at 80 rpm
14-16 recover in your 39/19
16-18 in your 53/17 at 80 rpm
18-20 recover in your 39/19
20-22 in your 53/15 at 80 rpm
22-24 recover in your 39/19
24-26 in your 53/13 staying above 70 rpm
26-32 recover in your 39/19
32-42 alternate riding in your 53/13 for one minute then 39/21 for one minute
42-45 you've made it up L'alpe d'huez! Spin easy in your 39/21 and high five the adoring tiffosi you big stud.