Tag Archives: bike workout

We are now a little over a week away from candies, flowers, and Valentines cards. We are also just a few more weeks away from some prime riding weather. Therefore, we need to turn our collective eyes toward the future and continue our plans for making this year the best riding year ever!

Getting ready for your best riding year ever! Part 2

by John Brown, HaveFunBiking.com

We are now a little over a week away from candies, flowers, and Valentines cards. We are also just a few more weeks away from some prime riding weather. Therefore, we need to turn our collective eyes toward the future and continue our plans for making this year the best riding year ever!

Get your mind ready for your best riding year ever!

It’s been proven countless times – the mind drives the body! Get your body moving by committing your mind to an event. One of the easiest ones you can do anywhere is the 30 Days of Biking Pledge. Simply put, the pledge commits you to ride 30 days in the month of April. Any event that you will commit to will do.

Get your fitness ready for your best riding year ever

Make a training plan now. Your plan can be as simple as committing to ride two times a week or as detailed as planning the mileage, date, and time. Just be sure that plan matches with your goal (example: riding for only one hour a week wouldn’t give you the fitness you need to ride two hours a day through April).

Most of us are currently locked in a winter freeze, so conditions may not coincide with your availability to ride outdoors. But keeping yourself physically active is paramount for this time of year and it’s especially crucial for your training. Any strenuous activity will help your overall fitness for summer cycling.

To help with on-bike fitness there is no better indoor exercise than riding a bike trainer. A trainer turns your bicycle into an indoor stationary bicycle. There are also spin gyms, training centers and bike shops that run classes a few times a week. If you want to kick off your trainers sessions in style, check out my favorite trainer workout.

Fitting riding into your daily routine

How do you fit in time to train? To start, try not to add too much separate riding time to your schedule. Instead, commute to work by bike. If it is too far, drive part of the way and ride the rest. A normal 30 minute drive could turn into a 15 minute drive and the rest on your bike with a little planning. That way, you only add 15 to 20 minutes to your schedule and still get a ride in. Bicycle commuting in the morning and the evening can buy you an hour of riding while only adding around minutes to your daily schedule.

Find trips to the grocery store a handful of times a week. Trying to ride your bike to the grocery store, rather than drive once a week, can be a quick rode to fitness.

Finally, add a ride to your normal downtime. If you have an indoor trainer, ride for one hour a night while watching TV rather than sitting on the couch. It may seem counter-intuitive, but being active is a great way to wind down from a busy day. You will find you sleep better and generally feel more relaxed.

Get your bike equipment ready for your best riding year ever

Bring your bike out of hibernation and put air in the tires. Take it for a spin around the block and check to see if it’s functioning properly. April 1st is smack dab in the middle of when many people begin to think about riding their bike. If you wait until the last minute to drop your bike off for service, chances are, you will be waiting longer than you like for you bicycle. Click the (link) here to read about some of the benefits of servicing your bike in the winter.

Additionally, if you bring your bike in for service, think about making sure your bike fits you properly. A professional bike fit will lower the chance of repetitive motion injuries and make you more comfortable and efficient. While you’re having your bike serviced and fit you can also find the right clothing and accessories for the year ahead. The weather in April can be a mixed bag, so make sure your clothing options include something to keep you comfortable in the sun,rain, snow, wind, or cold.

The First opportunities

We can begin to expect some nice days over the next few weeks. Take every opportunity to ride on these few late winter gifts. Ride with your kids, ride to the store, or ride once it’s dark if needed, but ride.

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The 10/5s workout is my absolute favorite trainer workout, and some part of me hates it. Read on to learn how you can hate it too!

A blueprint for my favorite and most effective trainer workout!

by John Brown, HaveFunBiking.com

The 10/5’s workout is my absolute favorite trainer session, but a part of me hates it. I love it for it’s simplicity and efficiency and hate it for its devilish difficulty. Overall this trainer workout starts easy, gets harder and is over within one hour. It also helps to train your body to recover with limited time and is best done on an indoor trainer. The final outcome, when riding outside, will have you smiling more with all the trainer workouts behind you! Read on to learn how you can hate it too.

What you will need for a trainer workout.

Considering this is a workout session, you will definitely need a trainer. The type of trainer isn’t important, but the workout will be a bit easier to execute if you have a trainer that measures power output (watts). If you don’t have a trainer that measures watts, any bike computer that can read off the rear wheel will work. Finally, you want to be able to time your workout, so a clock or stopwatch is helpful.

-Trainer, clock, Power meter of bike computer.

Setup for your trainer session

The setup for this workout comes down to numbers. If you are doing it with a power meter, having a baseline understanding of your average power output is helpful. when working with a bike computer and tracking distance, just take a look at the chart below for some numbers you can use. If you are using distance for the workout, be sure you are comfortable with resetting the trip distance on your cycling computer.  Finally, pick a number (either power or distance) that is about ½ of your average and write it down. Then, if you are using distance, write down the next 9 ascending distances in 1mph increments. If you plan to use power, add 5 watts to each number in an ascending order. As an example, if you start at 7mph (or 940 meters) you will finish at 17mph (2280 meters). For wattage, if you start at 100 watts, you will finish at 145 watts

Starting the workout

Get on your trainer and soft pedal for 10 minutes to warm up. Once warmed up, you can start the workout. To begin, ride at the first number you wrote down for 5 minutes. Then take one minute off. Be sure not to get off the bike, or stop pedaling. This is a one hour ride that works on training your body to recover. Once your one minute recovery is complete, re-set your trip distance on your bike computer (if you are using distance) and start the second number on your list. You goal is to maintain the wattage number or reach the distance totals (if you are using distance) on your list. If you miss one, don’t stop. I have had times where I missed the 8th or 9th goal and still hit the 10th.

What’s next step

With your 10/5’s workout complete, soft pedal for 10 minutes to cool down. Look at how many of your goals you hit/missed and adjust the workout accordingly. As an example, if you missed ½ the goals, look to start at a lower number or pedal softer between each 5 minute piece. I have noticed that if I don’t pedal soft enough between pieces, I will never put my body into recovery, and not be able to complete the workout. Overall, this workout is not something you do every day (it’s probably too high intensity for that), but can be a fun drill to drop into your rotation a few times a month.

The final outcome, you will be smiling a whole lot more when riding outside with a trainer workout regiment behind you.