Creating Perfect Indoor Cycling Workouts
Train for Cycling Indoors
Bad weather should not stop your cycling training, especially if you have some basic tools, such as a heart rate monitor and a trainer. Suitable goals for an indoor cycling program include improving things like spinning, maximum power, and lactate threshold.
Indoor cycling workouts are much like normal roadwork, except that you will probably perspire more heavily. Without the breeze to help evaporate perspiration, it won't cool you nearly as effectively. You may want to get a fan, especially since wind resistance trainers with ducts to vent the fans towards you are almost gone from the market. You still need to stretch properly beforehand and keep yourself hydrated.
You can improve the smoothness of your pedal stroke by spinning with only one foot for part of your workout, and with only the other for as long. This will really show you where the dead spots are in your pedal stroke, and as you continue, how much you're improving in this area. Obviously, you will need either clips, straps, and cleats, or a clip-less pedal system.
Improving maximum power output indoors is done the same way as outdoors; you include interval training in your cycling workout. After fifteen to twenty minutes easy of spinning, start alternating 60 seconds of maximum effort with 60 seconds of easy spinning. A professionally developed program can help determine how many intervals you should do.
Increasing lactate threshold is one of the most popular goals for indoor cycling programs. The higher your lactate threshold, the harder you can work without causing lactic acid buildup, which is the cause of muscle burn. Accurately determining and monitoring your lactate threshold requires a laboratory, but you can estimate it by using a heart rate monitor.
Start by stretching, and then do fifteen to twenty minutes of easy spinning. Follow this with 30 minutes at race pace, maintaining as fast and even a speed as you are able. A thirty minute time trial on a trainer is much more difficult than you might think, and pacing yourself to maintain even speed as fast as you can for that long is tough. Your heart rate for the last twenty minutes of the time trial is your heart rate at lactic threshold.
A cycling workout where you alternate 20 minutes at lactate threshold heart rate, followed by five minutes of easy spinning for recovery, as part of a comprehensive cycling program, should help improve your lactate threshold.
While you can hope to develop an effective cycling training program of your own, you are much more likely to get the sort of results you want if you use one that has been developed by a professional.
Bad weather should not stop your cycling training, especially if you have some basic tools, such as a heart rate monitor and a trainer. Suitable goals for an indoor cycling program include improving things like spinning, maximum power, and lactate threshold.
Indoor cycling workouts are much like normal roadwork, except that you will probably perspire more heavily. Without the breeze to help evaporate perspiration, it won't cool you nearly as effectively. You may want to get a fan, especially since wind resistance trainers with ducts to vent the fans towards you are almost gone from the market. You still need to stretch properly beforehand and keep yourself hydrated.
You can improve the smoothness of your pedal stroke by spinning with only one foot for part of your workout, and with only the other for as long. This will really show you where the dead spots are in your pedal stroke, and as you continue, how much you're improving in this area. Obviously, you will need either clips, straps, and cleats, or a clip-less pedal system.
Improving maximum power output indoors is done the same way as outdoors; you include interval training in your cycling workout. After fifteen to twenty minutes easy of spinning, start alternating 60 seconds of maximum effort with 60 seconds of easy spinning. A professionally developed program can help determine how many intervals you should do.
Increasing lactate threshold is one of the most popular goals for indoor cycling programs. The higher your lactate threshold, the harder you can work without causing lactic acid buildup, which is the cause of muscle burn. Accurately determining and monitoring your lactate threshold requires a laboratory, but you can estimate it by using a heart rate monitor.
Start by stretching, and then do fifteen to twenty minutes of easy spinning. Follow this with 30 minutes at race pace, maintaining as fast and even a speed as you are able. A thirty minute time trial on a trainer is much more difficult than you might think, and pacing yourself to maintain even speed as fast as you can for that long is tough. Your heart rate for the last twenty minutes of the time trial is your heart rate at lactic threshold.
A cycling workout where you alternate 20 minutes at lactate threshold heart rate, followed by five minutes of easy spinning for recovery, as part of a comprehensive cycling program, should help improve your lactate threshold.
While you can hope to develop an effective cycling training program of your own, you are much more likely to get the sort of results you want if you use one that has been developed by a professional.
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