Social Distancing Part 2: Indoor Bike Ride #1

Social Distancing and cancellations of gyms across the world make staying fit and keeping with your routine more and more challenging. Which is why we want to help you. We will be sharing our favorite workouts with you so you can stay motivated through this strange time in our world. 

Today we will be sharing a bike workout that is ideal for a stationary bike or bike trainer. This can be done in the comfort of your own home without the need to drive to a safe place to ride and on your own terms. If you are not already set up with a trainer, this blog shares all the tips of gear you need: https://podiumms.com/setting-up-at-home-cycling-training/ 

The workout: 

Warm up

• 5:00 minutes: pedal easy keeping cadence above 90 RPM
• 5:00 minutes: 0:30 intervals, alternating between 100 RPM and 80 RPM
• 5:00 easy riding at 95+ RPM

Set 1: 30-60 minutes

• Easy riding 30-60 minutes: Every 5th minute, alternate 0:30 spin-up at RPE 15 and a 0:30 sprint at RPE 20

Set 2: 30-60 minutes

• Ride in an effort where you are pushing but still can speak for 30-60 minutes (zone 2 if you're using heart-rate). Every 5th minute, alternate between a 0:30 spin-up at REP 15 and 0:30 sprint at RPE 20. 

Cool-down: 5 minutes easy

Notes related to this post

As with all training advice, please read this with knowledge of your own health and abilities in mind. Be sure to ask a doctor if you’re healthy enough to perform these exercises. If you have an injury, make sure you have recovered and cleared for additional activity. Do not over-train and ensure you are fueling your body appropriately to maximize your body’s performance and recovery. If something causes pain, that’s not good. Stop that exercise and perhaps the workout. When you workout, you should feel like you’re doing work but there shouldn’t be pain. Listen to your body and be smart.

Some terms:

• Spin-up: slowly increase your rate of pedaling (cadence) slowly. If you're "bouncing" in the saddle, you're too fast. Hold the fast cadence for 30 seconds. 
• RPE: Rating of Perceived Exertion which is a subjective assessment of how hard you feel like your body is working. For this workout, the scale is of 1=easy, 20=very hard. 

Have a great workout and comment if you have any questions or suggestions!