How to get cycling fit

Get cycling fit and develope power and endurance

 

If you want to improve your cardio without doing a heavy impact exercise like running, then cycling is a great option. It can be performed at home, outside ior in the gym.and you will burn a lot of calories.

I am going to give you a great workout to improve power and endurance in under an hour.

Here are a few useful tips before you get on your bike

  1. When riding try and keep your head up and don't slouch your shoulders. This will keep your airway open enabling you to keep a steady source of oxygen to your body.
  2. When pedaling keep your feet inline with your knees and ankles as this will put less pressure on your joints and keep you streamlined.
  3. If you have a bad back, you may find lowering your seat height will help.

You will be working on a perceived effort 1-10. 1 being very easy and 10 being max effort. A rpm (revolutions per minute) monitor will also be useful.

Warm up

8 minutes work total

Minutes 1 and 2 spinning at 100 rpm's at an effort level of 1-2             

Minutes 3 and 4 at 100 rpm's, effort level 3-4

Minutes 5 and 6 t 100 rpm', effort level 5

Minutes 7 and 8 at 100 rpm's, effort level 6

Main workout

1 minute at 60 rpm's, effort level 8 (quite intense)

1 miunte 100 rpm, effort 1 ( spinning very fast to help recover)

2 minutes 60 rpm , effort level 8

2 minutes 100 rpm, effort level 1 (great time to take on some water)

3 minutes 60 rpm, effort level 8 (remember to stay focused)

3 minutes 100 rpm, effort level 1

4 minutes 60 rpm, effort level 8 (focus on your form)

4 minutes 100 rpm, effort level 1 (drink some water)

3 minutes 60 rpm, effort level 8

3 minutes 100 rpm, effort level 1

2 minutes 60 rpm, effort level 9 (try not to sway on the bike)

2 minutes 100 rpm, effort level 1 (keep spinning those legs)

1 minute 60 rpm, effort level 10 (last hard part, give it all you've got)

1 minute 100 rpm, effort level (nearly done)

Cool down

5 minutes at 90 rpm at effort level 1 follwed by some stretches for the legs and back.

Take your cardio to the next level and let me know how you get on.

Andy

 

 

 

 

Posted on March 16, 2017 .