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Stationary Cycling
Stationary Cycling
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 minute3-6 minutes in your 39/19 at 70 rpm with 15 seconds per minute at 100 rpm6-9 minutes in your 53/17 out of the saddle for one minute, sit for the next and then stand again for the last9-12 minutes in your 53/19 for 30 seconds at 100 rpm then 30 seconds at 7012-22 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 spin27-37 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 above12-17 minutes spin 90-100 rpm in your 53/1917-21 Spin easy in your 39/1921-26 minutes ride hard in your 53/17 at 90-100 rpm26-31 Spin easy in your 39/1931-41 (this really sucks) ride your 53/17 (or 15) at 90-100 rpm41-45 Cool down in your 31/21 if you are still living.The "Pantani Pounce" (sans the EPO)
0-12 minutes warm-up same as above12-14 in your 53/19 at 80 rpm14-16 recover in your 39/1916-18 in your 53/17 at 80 rpm18-20 recover in your 39/1920-22 in your 53/15 at 80 rpm22-24 recover in your 39/1924-26 in your 53/13 staying above 70 rpm26-32 recover in your 39/1932-42 alternate riding in your 53/13 for one minute then 39/21 for one minute42-45 you've made it up L'alpe d'huez! Spin easy in your 39/21 and high five the adoring tiffosi you big stud.