Bike Workout Database

PART I THE STRENGTH PROGRESSION
workout # 1 w/u 10 minutes. Small ring. 10 x 1 minute fast spin w/ high rpm in small ring (100+ rpm), 1 minute easy. Main set: 4 x 5 minutes big gear. Rmp around 60. Rest interval 2 minutes. c/d 10 minutes


workout # 2 w/u 10 minutes 10 x 30 second fast spin-30 seconds easy. Main set: 4 x 6 minutes big gear rpm arouund 60. Rest interval 2 minutes. C/d 10 minutes


workout # 3
w/u 10 minutes 10 x 1 minute 45 seconds fast 15 seconds easy. 2 minutes extra easy spin main set: 4 x 7 minutes big gear. Rest interval 3 minutes c/d 10 minutes or so. 


workout # 4 w/u 7 minutes 8 x 1 minute fast spin, easy spin main set 3 x 10 minutes big gear. Start at 60 rmp in hard gear. Rest interval 3 minutes. C/d 9 minutes

Workout #5: W/u 7 minutes 8 x 1 minute easy/1 minute fast 8 x 4 minutes big gear. Rest interval 1 minute. c/d 5 minutes workout #6 warm up 7 minutes 8 x 30 seconds fast-30 seconds easy 5 x 7 minutes big gear. Ri 2 minutes c/d 3 

workout #7 w/u 7 minutes 3 x 30 seconds fast-30 seconds easy. 4 x 9 minutes big gear ri 3 minutes. c/d 5 minutes workout # 8 w/u 5 minutes 5 x 30 seoconds fast 30 seconds easy 8 x 5 minutes ri 2 minute. C/d 2 minutes 

workout # 9 w/u 4 minutes 4 x 1 minute fast/easy 13 x 3 minutes ri 1 minute. C/d 2 minutes. 

workout #10 w/u 6 minutes. 3 x 30 seconds fast/ 30 seocnds easy 4 x 10 minutes big gear. Ri 3 minutes c/d 2 minutes 

workout #11 w/u 7 minutes 3 x 30 seconds fast/30 seconds easy 2 x 20 minutes big gear (stop if you feel knee pain) ri 5 minutes. C/d 5 minutes.


PART II: Mixed Focused Indoor Sessions.

Workout # 12 John’s Favorite workout
w/u 10 minutes 5 minutes “just ride” effort (about 70 pec of hmr) 2-4 x (r minutes big gear-3 minutes very hard effort (80 pec oh hr)- 2 minutes big gear/ ri 3 minutes c/d 5-15 minutes
 
workout #13: the tv workout watch tv. Ride @ “Just ride” pace. Hard interval on commercials.

workout #14 the super form workout w/u 10 minutes “just ride” 5 minutes 10 x (30 seconds left foot only-1 minutes ride both feet- 1 minute right foot only.) focus on full pedal strokes and making complete circles just ride 3 minutes 5 x 30 seconds small ring high rpm aimfor 110 rpm. 30 seconds easy c/d 7 minutes workout #:14 the evil hills W/u 10 minutes 10 x 30 seconds fast spin up / t0 seconds easy 2 x (big ring in the front: start in your easiest gear on the back. shift every minute into a harder gear. After last gear: small ring and spin all out for 5 minutes. (the down hill :) ) Rest interval 5 minutes. c/d 10 minutes or so

workout #15 : the prolouge w/u 10 minutes 20 x 1 minute easy / 1 minute hard. soft pedal 5 minutes 1 x 10 minutes 1 bpm below or above lt. C/d 10 minutes
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 workout #16 :ITT W/U 7 minutes 8 minutes broken: 2 high rpm little ring, 2 min steady, 2 min high rpm small ring, 2 min easy 5 minutes easy 30-40 minutes hard. c/d 5-10 minutes workout #17 High Five w/u 10-15 minutes 5 x 1 minute as: 30 seconds fast / 30 easy all in the small ring. 5 x 2 minutes big gear rpm 60. Ri 1 minute just ride 5 minutes hr around 70 percent of max. 5 x 1 minute hard- near your LT. Ri 1 minutes. just ride 5 minutes 5 x 1 minute as : 30 seconds all out sprint / 30 seconds easy c/d 5 minutes workout # 18 Perfect Ten w/u 10 minutes 2 x 3 minutes as: 1 minute left leg only,1 minutes right leg only, 1 minute easy. 10 x 1 minute start in your big ring and your 21 on the back (or easiest gear). After 1 minutes shift down 2. The up 1. Then down 2. Then up one. Then down two . Then up one. Then down two. Then up one. Then down 2. Then up one. Then down 2. recovery spin 3 minutes. repeat main set but start 2 gears lower than first set. Recovery spin 3 minutes. 4 minutes broken as: 1 minute hard, 1 minute harder, 1 minute even harder, 1 minute very very hard (above lt). Puke c/d


PART III: OTHER WORKOUTS I FOUND

haven’t been riding that way outdoors. Here are some suggested workouts:

  • Time trials. First warm up for 10-15 minutes. Ride hard (at 85+% of your maximum heart rate) for two minutes in a big gear, using increased resistance if available on your trainer, getting out of the saddle as needed. (This is a good time to practice getting in and out of the saddle smoothly. Don’t stop pedaling as you sit up or as you sit down.) Now recover for 1-3 minutes in a small gear, with less resistance, until your heart rate drops to 65% of your maximum heart rate. Repeat this for 30 minutes, then cool down for 15 minutes.
  • Practice “climbing.” Warm up for 15 minutes. Simulate a five minute climb by pedaling with some resistance and/or a really big gear. Your cadence should drop to 60-80 RPM, and you should try to spend as much time out of the saddle, pedaling smoothly, as you can stand. You will feel this in your legs. I promise! Ride easily for five minutes until the feeling comes back to your thighs. Repeat 2 more times, then cool down for 15 minutes.
  • Do some sprints. Warm up for 15 minutes. Get out of the saddle and ride hard with a big gear and some resistance, if needed, and pedal very fast (120-130+ RPM) for 1 minute at 90-95% of your max. Sit down and ride easily for 2 minutes or more until your heart rate is down to 65% of your maximum heart rate. Repeat sprints for up to 30 minutes, then cool down for 15 minutes.
Timeminutes Workout
5 Warm up (any gear)
2 Small ring and 19T (fast spin @ 100 + RPM)
1 Big ring all out seated sprint
4 Small ring and 15T recovery (<60 RPM)
3 Big ring and 15T standing sprint, keep light contact with saddle
4 Small ring and 15T recovery (<60 RPM)
1 Small ring and 15T pedal with one leg
1 Small ring and 15T switch legs
5 Small ring cool down

Strength MaintenanceUse a custom CompuTrainer race course with a constant 6% grade or set the resistance on your trainer to a medium setting (about 200 watts).(48 min. Strength Maintenance + 20 min. warm-up / cool down)

Timeminutes Workout
10 Small ring and 21T, 20T, or 19T (fast spin about 90 RPM )
10 Big ring and 15T (seated, slow spin about 30 RPM)
4 Small ring and 21T, 20T, or19T
5 Big ring and 13T or 12T (standing with butt brushing saddle, shoulders low to the bars and medium spin about 40-50 RPM)
4 Small ring and 21T, 20T, or 19T
5 (seated) Big ring and 15T (slow spin about 30 RPM)
10 Small ring and 21T, 20T, or 19T (spin about 50 RPM )

The Workout Segment: Warm Up and Cool DownAlways do these 2 segments.Warm up to begin a trainer workout and cool down before climbing off. Most cyclists use the same warm-up and cool down each time to simplify the workout. But you can vary the approach as long as you work gradually into and out of higher intensities.

Warm up (15 minutes). Start in a low gear of about 39×19, depending on the resistance of your trainer. Spin easily at about 70 revolutions per minute. Monitor your rpm by counting every time your right foot comes around during 30 seconds and multiply by 2. Each minute, increase cadence by several rpm. After 5 minutes, increase the gear. At the end of 15 minutes, you should be sweating lightly and your heart rate should be about 80 percent of max. Finish the warm-up with several 10-second sprints in a large gear.
Cool down (10 minutes). When the main workout is complete, decrease cadence and gearing on 1-minute intervals until you’re spinning an easy gear at about 70 rpm. Then get off.

The Workout Segment: Leg Speed (1)

Spin-ups (20 minutes)
In a low gear (39×19), spin at 70 rpm for 60 seconds.
Each minute, increase cadence by 5 rpm. You’ll know when cadence gets too fast to sustain for 60 seconds because your butt will bounce on the saddle.
When you start bouncing, reduce cadence by 5 rpm every minute to the end of the 20-minute segment.

The Workout Segment: Leg Speed (2)

Stand and sprint (20 minutes)
In a moderate gear (53×19), stand and sprint at about 100 rpm for 15 seconds.
Sit and spin the same gear gently for 45 seconds.
Repeat steps 1 & 2 four times.
In a fairly large gear (53×17), stand and sprint hard for 10 seconds.
Sit down, shift to a fairly low gear (39×17) and spin easily for 50 seconds.
Repeat steps 4 and 5 nine times.

The Workout Segment: Leg Speed (3)

One-leg speed (20 minutesNote: One-Leg Pedaling is explained below.
In a low gear (39×19), spin at 90 rpm for 15 seconds. Then pedal slowly for 45 seconds.
Repeat 4 more times, but increase your cadence during the first 15 seconds by 5 rpm each time.
Unclip your left foot. In a low gear (39×21), spin with your right leg for 60 seconds at about 100 rpm.
Do the same with the left leg.
Repeat steps 3 and 4 four times.
Using both feet, repeat steps 1 and 2.

One-Leg-Pedaling Trainer WorkoutOne-leg pedaling is an extremely effective way to work on strength and add variety to your indoor training at the same time. When you pedal with both legs, the leg that pulls the foot through thePerfect your pedaling! bottom of the stroke, up the back and over the top gets lazy. That’s because the other leg is pushing the pedal down, a much more powerful and natural action than pulling the pedal up. Now think about it. If your leg doesn’t help bring the pedal up and over the top, it’s just dead weight. It increases the resistance your muscles must overcome to move your bike down the road. This is why learning to pedal a complete, 360-degree circle with each leg makes you a better rider. One-leg pedaling drills teach your muscles and nervous system. 

The Workout Segment: One-leg training

Warm up on the trainer for 20 minutes by pedaling with both legs.
Unclip your left foot from the pedal. Hook it back over the trainer just to the left of where it connects to the rear hub (photo). Or, rest it on a chair or stool just outside the left pedal circle.
Pedal at about 90 rpm with your right leg. Use an easy gear until you get accustomed to the unusual feeling. You’ll probably find it difficult to pedal for more than 2 or 3 minutes the first time. The muscles that lift your thigh and push the pedal over the top will fatigue quickly. But you’ll improve rapidly.
After a few minutes of using the right leg, switch to the left and pedal for the same amount of time.
As you improve, increase the gear and the amount of time you pedal with each leg.

 

TIP! To simulate riding uphill, put a block of wood under the front wheel to tilt the bike. A 4- or 5-inch block will do it.

 

The Workout Segment: Climbing Power (1)

Minute on, minute off (20 minutes)
In the saddle using a fairly large gear (53×17), pedal at 90 rpm for 60 seconds. This should raise your heart rate to within 5 bpm of your lactate threshold (LT). It should feel “hard.”
Shift to the small chainring and spin easily for 60 seconds.
Repeat 9 times. During the final 3 efforts, your heart rate will climb to your LT or slightly above as you near the end of 60 seconds.

 

The Workout Segment: Climbing Power (2)

Stand and ascend (20 minutes)
In a big gear (53×13), stand and pedal rhythmically for 2 minutes. Your heart rate should rise to about 5 bmp below your lactate threshold. It should feel “hard.”
Sit down, shift to the small chainring and spin easily for 2 minutes.
Repeat 4 times. During the final 3 efforts, your heart rate will climb to your LT or slightly above as you near the end of the 2 minutes.

The Workout Segment: Climbing Power (3)

Up and down (20 minutes)
In a moderate gear (53×19), pedal for 5 minutes at a cadence around 90 rpm.
Stand and shift to a cog that’s 2 or 3 teeth smaller than you were in while sitting. For example, if you pedal seated in 53×19, shift to the 17 or even the 15 when you stand. Intensity should feel “hard.” Your heart rate should rise to your LT in the last 2 minutes.
Sit down, shift to the small chainring and spin easily for 5 minutes to recover.
Repeat once.

Indoor Riding & WeightsYou don’t need to stay on the trainer for an entire workout. For example, you can alternate 2- or 3-minute cycling intervals at about 85 percent of your max heart rate with leg presses, squats or step-ups. The weight workout improves strength. The pedaling intervals remind your legs and nervous system that you’re a cyclist, too. This workout is a great way to create strength and begin the process of converting it to cycling-specific power.

The Workout Segment: Time Trial Power (1)If you have a time trial bike, use it for these workout so you get accustomed to the position. Or, put clip-on aero bars on your trainer bike.

TT “threes” (20 minutes)
Ride for 3 minutes at a steady pace. Choose a gear that allows a cadence of 90-100 rpm but does not drive your heart rate past LT. It should feel “hard” but not exhausting.
Shift to the small chainring and pedal easily for 2 minutes.
Repeat 3 times.

The Workout Segment: Time Trial Power (2)

TT ladder (20 minutes)
Choose a gear that lets you maintain a cadence of 90-100 rpm and a heart rate not exceeding your LT. It should feel “hard,” but not exhausting.
Do a ladder like this:1 minute hard, 1 minute easy2 minutes hard, 2 minutes easy3 minutes hard, 3 minutes easy4 minutes hard, 4 minutes easy

The Workout Segment: Time Trial Power (3)

TT “eights” (20 minutes)
Choose a gear that lets you maintain a cadence of 90-100 rpm and a heart rate not exceeding your LT. It should feel “hard, but not exhausting.
Ride at time trial cadence and intensity for 8 minutes. Check your cyclecomputer to see how far you go. Check your heart monitor to determine average heart rate.
Ride easily for 4 minutes.
Repeat the 8-minute TT and re-check distance and average heart rate. If you cover substantially less distance the second time, or your heart rate is more than 5 beats higher, it says you did the first effort too hard.

The Workout Segment: Intervals (1)

Interval ladder (20 minutes)
Choose a gear that allows a cadence of 90-100 rpm for the length of each interval. Intensity should be “very hard” at the end of each work period.
Do a ladder like this:2 minutes hard, 2 minutes easy1:45 hard, 1:45 easy1:30 hard, 1:30 easy1:15 hard, 1:15 easy1:00 hard, 1:00 easy:45 hard, :45 easy:30 hard, :30 easy

The Workout Segment: Intervals (2)

Interval “threes” (18 minutes)
Choose a gear that allows a cadence of 90-100 rpm for the length of each interval. Intensity should be “very hard” at the end of each work period.
Ride hard for 3 minutes.
Shift to the small chainring and pedal easily for 3 minutes.
Repeat 2 times.

IV RECOVERY / FORM WORKOUTSBIG PIMPIN’ WITH THE PIMP’S LIMP 10 minutes easy warm up : ride easy hr below 60 percent of max 10 x 4 minutes broken as followed: 1 minute left leg, 1 minutes easy soft pedal, 1 minutes right leg, 1 minute soft pedal. The goal here is to get your leg to make complete circles when you ride. C/d 5 minutes THE SPIN CYCLE: 10 minutes easy warm up : ride easy hr below 60 percent of max 10 x 1 minute all in small ring with 1 minutes easy 1 minutes fast spin (100+ rpm) 10 minutes small ring easy. 5 x 3 minutes as followed: high rpm, easy, fast rpm, easy, high rpm c/d the tv party: 10 minutes: ride easy hr below 60 percent of max. in small ring on the front do the following easy ride during the show fast spin on commericals. c/d 5 minutes THE ADHD SPECIAL: 10 minute w/u 10 x 1 minute broken into 30 seconds fast spin/ 30 seconds soft pedal. 5 x 2 minutes broken into 4- 30 seconds as followed: left leg only, soft pedal, right leg only soft pedal. The goal here is to get your leg to make complete circles when you ride. 10 x 1 minute broken in 3 20 second segments and each time adding 10 rpm. c/d