Indoor Cycling - Indoor
Cycling Workouts That Will Keep You Fit, Fast and Sane
By Selene Yeager - from
Most sun-loving cyclists treat indoor
training like a necessary trip through purgatory to reach the promised land
come spring. But indoor training can become more productive and entertaining if
you infuse it with speed drills and the elements that make real rides enjoyable
- friends, variety and plenty of stimulation, says elite-level coach Andy
Applegate. "Done right, indoor training can not only deliver benefits that
reach beyond outdoor riding, but it can also be fun," he says. Here's how to
transform your ride from bland to grand.
Spin at 70 rpm in a low gear, increasing by 5 rpm
each minute until you bounce in the saddle. Then back off to being stable again
and hold for a minute. Drop your cadence 5 rpm each minute until you're back to
Teaches you how to spin a small gear at
a fast cadence, which spares your leg muscles so they stay fresher longer.
Off-season is the perfect time to practice this, because you can convert the
strength you build in the weight room to speed on the bike.
Slide a copy of Fox Racing's ChainSmoke II ($20,
the DVD player and spin like mad while off-road hotrods perform jaw-dropping
stunts. The lightning-fast footage and raging soundtrack will amp up any speed
Controlled-chaos training. Perform random intervals, ranging from
10 seconds to several minutes in length.
Prepares your body for real-life cycling situations, like chasing breakaways
and bridging gaps in races or hard rides.
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them when your favorite college or NFL team plays. Choose sprint cues, like
first downs and time outs, and sprint like crazy when they move the chains or
take a break in the action.
Rest 1 foot on a chair next to the trainer, and pedal with
the other. Pedal smooth strokes, aiming for 90 rpm for 30 seconds, then switch
legs. Increase the time up to 4 minutes as you improve.
Trains your neuromuscular system to eliminate dead spots in
your pedal stroke, which improves pedal efficiency and makes you a smoother,
faster bike rider with less effort.
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challenging drills while watching
A Sunday in Hell ($29;
classic DVD of 1976 Paris-Roubaix. Pretend you're riding buttery smooth over
the cobbles as you work on perfecting your pedal stroke.
Spin for 1 to 2 hours at an
easy to moderate effort.
Builds your aerobic
engine--the foundation upon which all cycling performance is built. Do these on
days you don't do intervals.
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Start a "garage
band." Meet with friends once a week for long trainer sessions. Each week a
different "band member" brings the soundtrack. Keep the intensity