Guidelines:
SIT (Sprint Interval Training). Use these workouts when you don't have time to do a full run workout. Great to do after a strength workout when you are already warmed up.
RI = Rest Interval
Bike Workout #1 Tempo (MOD)
Tempo workouts are a MOD effort. Focus on efficient (no dead spots in the pedal stroke and little coasting), try to keep a relaxed and still upper body, and maintain a natural cadence close to 90. Tempo rides can be done on flat roads or rolling.
Warm-up:
Easy Spinning for 10-20 minutes. During this time perform the following:
1 x 30 sec High Cadence Seated Jump (easy gear). Spin for 2 min.
1 x 30 sec Lower Cadence Seated Jump (moderate gear). Spin for 2 min.
1 x 30 sec Lower Cadence Standing Jump (harder gear). Spin for 2 min.
Repeat this sequence of jumps 2 to 3 times until you feel warmed-up.
Workout:
1 x 1 min Tempo Riding (MOD) : RI= 1 min Easy Spinning
1 x 2 min Tempo Riding (MOD) : RI= 2 min easy spin
1 x 3 min Tempo Riding (MOD) : RI= 3 min easy spin
1 x 4 min Tempo Riding (MOD) : RI= 4 min easy spin
1 x 5 min Tempo Riding (MOD) : RI= 5 min easy spin
1 x 6 min Tempo Riding (MOD) : RI= 6 min easy spin
(for longer rides, keep going: 7 min tempo, 8 min tempo, etc. Or come back down and do a pyramid: 5 min tempo, 4 min tempo, etc.)
Cool down:
Easy Spinning for 10-15 minutes
Bike Workout #2 Hills (MOD to MOD-HARD)
Find a hill that takes you 2 minutes to climb and you have gearing that allows you to climb comfortably while seated (so not too steep). While performing the climbing efforts: keep the upper body as still and as relaxed as possible. Stay seated for the duration of the climb. Find a gear that allows you to pedal with a cadence of 65-80. This should not feel like you are grinding away and pushing a big (hard) gear. There should be no knee pain.
Warm up:
Easy Spinning for 10-20 minutes. During this time perform the following:
1 x 30 sec High Cadence Seated Jump (easy gear). Spin for 2 min.
1 x 30 sec Lower Cadence Seated Jump (moderate gear). Spin for 2 min.
1 x 30 sec Lower Cadence Standing Jump (harder gear). Spin for 2 min.
Repeat this sequence of jumps 2 to 3 times until you feel warmed-up.
Workout:
5-10 x 2 min Seated Hill Efforts (MOD to MOD-HARD)
RI = 3 min Easy Spinning.
Cool down:
Easy Spinning for 10-20 minutes
Bike Workout #3 LSD (Easy to Easy-Mod)
Ride for 2 hours +. This is an endurance workout and the effort should be overall EASY. What can make it feel like a harder ride will be the distance / time in the saddle. Stay aerobic as much as you can. Select a relatively easy gear that allows you to ride with a cadence close to your natural cadence. Your effort may creep up into feeling MODERATE on the climbs. That’s OK, but overall try not to push the hills too hard. Aim for a consistent effort throughout the workout.
Every hour of the ride, perform: 3 - 5 x 30 sec. High Cadence Jumps
(shift to 1-2 gears harder and increase your effort and leg speed. Stay seated).
Recovery Interval (RI) = 1 minute.
Effort: EASY with some MOD on climbs
Cadence: Natural Cadence / close to 90
Bike SIT #1 (Sprint Interval Training): HARD
Warm-up:
5-10 min spin (include 3 x 30s Max Cad. 3 x 30s Time Trial efforts. 3 x 30s Stand)
Workout:
10 x 25 sec. HARD / 1:35 min. EASY
Cool down:
5-10 min spin