There is a misconception among cyclists that cycling in less than two hours is not a good exercise. But it is not true. Chad Timmerman, head coach of the Trainer Road cycling training program, says his ideal exercise is “high density”, which means you feel a lot of pain in no time. Timmerman relies on diligent efforts for focused exercises with short intervals in which everything is focused and time is not wasted.
We spoke to Timmerman and four other professional road bike trainers, many of whom work with amateur athletes, to find out in the shortest time that you can take advantage of them. They gave them the best exercise so you don’t have to think about a schedule, move on and suffer. Whether you need the best speed, a powerful diesel engine, or plenty of climbing, these cycling workouts will help.
6 Killer Cycling Workouts
Energy pyramids
Carpenter says this exercise raises your functional threshold – an effort you might want to continue for an hour. In particular, the intervals are longer, but the rest periods are not. After receiving this exercise as described, it is recommended to further reduce the rest time. “It’s about preparing your body to abuse the last few kilometers of a race, whether you’re doing it or trying to heal,” Timmerman says.
It is hard work; If you are not in good shape, it can be assumed that it will hurt a lot. In fact, the cycling workout recommends three sets of 14 minutes, but you may need to start with two. Over time, add a third set and start reducing your vacation from 30 seconds to 25, 20, or even 15 seconds.
- Heat by gentle centrifugation for 10 minutes followed by an experiment for 1 minute 30 seconds. These efforts will boost your heart rate from the hard work ahead.
- Walk almost effortlessly for two minutes. The carpenter says it is 9 on a scale of 1 to 10.
- Rest for 30 seconds.
- Walk with ease for two and a half minutes, 8 on a scale of 1 to 10.
- Rest for 30 seconds.
- Run for three minutes at 7 on a scale of 1 to 10.
- Relax for 30 seconds, then repeat the intervals but rotate the line, starting with three minutes. Again, allow only 30 seconds of rest between each interval.
- Relax for five minutes between sets, then repeat the entire pyramid twice.
- Turn off the light with a light touch for at least 10 minutes. You have to be fully developed. “Because it starts and ends loudly, it should be a serious fight,” Timmerman said.
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Maximum aerobic intervals
Chris Burnham, a coach from Monterey, California, prefers this exercise. He says training creates a strong aerobic foundation without having to travel for hours. “The goal of 30 seconds is to achieve maximum aerobic capacity and encourage better aerobic adaptation,” Burnham says. He says only the first two are anaerobic, “so the athlete has to build strength on very aerobic stretches, resulting in a high training load.”
- Warm up well by driving for 10-15 minutes.
- Then do four 12-minute intervals just below your threshold. The target is about 8 on a scale of 1 to 10.
- Repeat for six minutes, turning gently between the spacers to ensure that liquids are absorbed.
- After the last repetition, run anywhere for 30 minutes. It should be a hard blow to talk about, but don’t always be. Somewhere around 6 on a scale of 1 to 10. Hold the 95rpm high end for this part of the run.
- Finally, do eight intervals of up to 30 seconds (walk as much as possible), each with a 30-second cure. “Your strength will fall below this level, but it will work 100% during work intervals,” Burnham says.
- After the last break, let it cool for at least 10 minutes.
- Burnham says that, depending on your fitness level, you can add or subtract another 12-minute set at the start of your cycling workout, or you can increase the stamina for a longer run.
Powerful builder
Most cyclists have to work hard, but lifting weights is not enough. To really generate power, you need to generate power for the wheel. Connecticut manager Aidan Charles says this team does just that. For maximum impact, he looks for a light class that lasts at least four minutes. Otherwise, use your high-resistance indoor trainer.
- Start by heating for at least 10 minutes (6 out of 10), then slowly for 10 minutes (7 out of 10).
- Lower your heart rate, then start the hard part of the exercise with three eight-minute breaks (about 8 out of 10). Rest for two minutes between everyone.
- Then pedal smoothly for four minutes, the sprocket large enough to force you to pedal at just 50-55rpm. The betting level should be in your highest betting zone – 8 out of 10 points.
- Relax for three minutes, repeat for three more intervals. The key to doing this exercise correctly is to keep your upper body relaxed. Strength should come from the legs, not from the cradle of the trunk.
- Eventually, four 20-second sprints are completed. Start with a massive move, go 5mph or less. Get off the saddle and accelerate as fast as possible in good conditions. Clean for at least 5 minutes between each sprint to allow your muscles to heal completely.
- Cool down and rotate your feet for at least 10 minutes.
Diesel engine
Pennsylvania coach Bill Elliston uses these intervals to build a diesel engine that will last all day. “Combined with short, high intensity intervals, these offer the best value for money and are good for overall fit. “
- Start with a 20-30 minute warm-up, followed by three minutes of gentle pedaling to increase your heart rate – about 7 on a scale of 1 to 10.
- Make two 15-minute blocks or three 10-minute blocks (choose your hell) just below the milk limit on a scale of 8 to 8.5 on a scale of 1 to 10.
- Spend 10 minutes between sets, making sure your feet move and hydrate.
- Finish with a cooler for 10 minutes.
Strength of the whole body
Jennifer Rulon is a certified triathlon and CrossFit instructor, so she likes to do exercises that fulfill the double obligation. Sometimes the exercises aren’t a single exercise, so it’s a combination of HIIT (High Intensity Interval Training) and powerful shocks. Rulon says you can gain weight with mead or just your weight if you’re new to weight training.
Rulon also loves this exercise because certain parts of HIIT stimulate the body’s energy system for phosphate. This is your highest training zone, the one you can exercise for a minute or two before throwing up. “It’s perfect for the last hit of a bike ride,” she says, however.
Warm up by turning it on at high speed above 90 RPM for 15 minutes.
Cycling: You are doing exercises for one leg. Remove one leg from each leg and focus on the other leg. Try to see “dead spots” or places where your stroke is volatile.
Do 30 seconds with the right foot, then 30 seconds with both feet, then 30 seconds with the left foot and finally 30 seconds with both feet. Repeat this step four more times.
Take it to the next level
Coach Elliston says 100% short exercise is one of the best ways to take your fitness to the next level. “You are able to make repeated attempts.” He only prescribed a few times before getting plenty of rest to keep the quality high.
This exercise is great for anyone planning a ride, Elliston says, but it’s also great for recreational cyclists who take group tours, especially if you want to upgrade to a group a little faster. Do this exercise a couple of times and you will be stuck on the pattern until the speed increases.
- Start with a small rotation for 20 minutes and then increase to the speed of light for five minutes. You should be 85% of your cut, or 7 on a scale of 1 to 10.
- Take three minutes before turning on the headset.
- Start a 12-minute block one minute above the threshold (10 out of 10 points). Then take a minute. Each block is six minutes above the threshold and six easy minutes.
- Clear for five minutes between blocks.
- If you are still in good shape, complete three 12-minute sets, starting with two.
- Cool with light pressure for at least 10 minutes.
