Biking is the opposite, of swimming.\u00a0 Where successful swimming relies 80% technique, and 20% conditioning, cycling is 80% conditioning and 20% technique.\u00a0 But, in any sport technique will always serve you well, for ef\ufb01ciency, both in energy conservation, and good mechanics, which will decrease your risk, of injury.<\/p>\n
So, one thing that I want you to do this week, is to make sure that your indoor trainer is in good working order.\u00a0 Unfortunately, in our neck, of the woods we do do a fair amount of training indoors.\u00a0 Some thoughts on indoor cycling.\u00a0 Because there is no coasting, turning corners, stop signs, etc, riding on a trainer can be consider twice the amount as outdoor riding.\u00a0 In other words, one hour insider, can be calculated as 2 hours outside.\u00a0 The other idea, is that the torque that is absorbed with motion, of the bike when riding outside, is absorbed by your hips and spine, when riding indoors.\u00a0 So, I strongly suggest you not spend great than 90-120 minutes inside.\u00a0 So, if you need a longer ride, I do have some ideas.<\/p>\n
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Concentrating, on a mechanically sound pedal stroke is very important, so you don\u02bct overuse one muscle group.\u00a0 A poor pedal stroke generally overworks the quads, and than when you get off the bike to run, the quads fatigue too quickly.\u00a0 Also, if you tend to \u201cankle\u201d or point your toes down, at the bottom of the stroke, your calf muscles will tighten, and once again, you will feel those affects, on the run.\u00a0 So, try to keep you ankle at 90 degrees, and think the mantra \u201cshove it (pedal\/foot) forward, pull it (pedal\/foot) back,\u00a0 lift it up.\u201d\u00a0 Your cadence should be between 85-100 rpms.\u00a0 Sound familiar?<\/p>\n
Drill 1:\u00a0\u00a0\u00a0 20 min warm-up, easy pedal stroke, but always good technique;
\n30 min in a moderate gear, holding your cadence between 85-90 rpm;
\n10 min cool down
\nDrill 2:\u00a0\u00a0\u00a0 10 min warm-up;
\n20 min in a moderate gear, cadence 85-90 rpm;
\n10 min easy run;
\n20 min in a moderate gear, cadence 85-90 rpm;
\n10 min easy run
\n10 min cool-down<\/p>\n
Drill 3:\u00a0\u00a0\u00a0 15 min warm-up
\n5 min choose a gear where you maintain 85-90 moderate effort
\n5 min gear down a couple clicks 75-80 rpm moderately dif\ufb01cult
\n5 min gear up where you are spinning as fast as you can without bouncing on your seat and maintain good pedaling mechanics
\n(repeat the above set 2x)
\n15 minute cool-down<\/p>\n
Drill 4:\u00a0\u00a0\u00a0 15 min warm-up
\n3 min dif\ufb01cult effort (HR 155 or so), 2 min easy recovery\u00a0 (6x)
\n15 min cool-down<\/p>\n
Drill 5:\u00a0\u00a0\u00a0 Try to get a 60 minute ride outside thinking about a good pedalstroke, maintain a cadence of 85-95 rpm, how you feel on your bike, are you dressed correctly, etc, etc, etc., and maybe even incorporate a couple of the above drills<\/p>\n","protected":false},"excerpt":{"rendered":"
Biking is the opposite, of swimming.\u00a0 Where successful swimming relies 80% technique, and 20% conditioning, cycling is 80% conditioning and…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[9],"tags":[],"yoast_head":"\n