This week we are going to change the pace of the workouts by doing them on the bike. Its always important to include variations to your training so it doesn’t become stagnant. This variation helps you stay motivated. Later in the summer we will come back and repeat some of the workouts we have already done. This way you can see how much easier they are after you have built up a solid foundation for conditioning.
Bike Sprints
With today’s workout, we will focus on keep a high cadence during your sprint cycle. The workout will consist of sprinting once per minute for 11 minutes with increasing work periods and decreasing rest periods. It will be based on a pyramid structure with the middle of the workout being the most challenging. The workout will consist of the following work to rest combinations:
10:50
10:50
20:40
30:30
40:20
50:10
40:20
30:30
20:40
10:50
10:50
Cadence – at least 130
As you can see, it gets quite difficult in the middle of the workout. The goal is to keep your cadence above 130 for the sprint portion with as much resistance as you can handle for this speed. If you need to decrease the resistance its better to do that than decrease your cadence. You will have to battle through the middle portion then increase the resistance at the end for the shorter sprints.
Bike Sprint Workout
General Warmup:
3-5 minutes of skipping
Hamstring/Glute Activation:
Stability ball hamstring curl 2 sets x 10 reps (laying on your back, elevate your hips and draw the ball inwards and outwards using your hamstrings)
Glute/ham raises
One legged squats 2 sets of 10 each leg
Core (3 Sets of 20 reps):
Stability ball rolls (balance on your forearms on the ball, then slowly roll your arms in and out keeping a strong core and a flat back)
Lateral stability ball rolls (same as above but move side to side)
Bike Sprints:
Warm up by by riding for 5 minutes slowly increasing your resistance and heart rate.
Next, complete 11 sprints in the following work to rest ratios:
10:50
10:50
20:40
30:30
40:20
50:10
40:20
30:30
20:40
10:50
10:50
Cadence for the sprint portion should be at least 130
During the rest cycle you can completely remove the resistance.
Cool down ride for 5 minutes. Be sure to maintain some resistance.
Stretch
Focus on releasing some tension from your hamstrings because they will be tight after doing so many sprints.
For more great workouts to get you in shape for your vacation, check out our travel fitness portion of the blog.
