Definitions / Guidelines:

SIT (Sprint Interval Training): Use these workouts when you don't have time to do a full bike workout. Great to do after a strength workout when you are already warmed up. 
 

RI = Rest Interval
 

Hi Cad = High Cadence (easy gear, faster legs, Cadence greater than 95)
 

Lo Cad = Low Cadence (harder gear, slower legs, Cadence less than 85)
 

Mid Cad = Middle Cadence (Cadence around 90)
 

Jumps  = Jumps are usually used in a warm-up. They can be performed seated or standing. They are short efforts (15 to 30s) where you speed up your legs without adding any fatigue. 
 

Tempo = Riding at tempo is a MODERATE effort. Harder than an endurance ride, but not as hard as Intervals. 
 

LSD = Long Steady Distance rides are endurance rides. They should be EASY for the most part. What can make them more of a challenge is the duration. 

Time Trial = Select a gear that is hard enough to challenge you to keep a cadence of 90 for the prescribed time. A moderately hard sustained effort. 

 

Bike Workout #21 MIXED CAD (EASY-MOD) This can be indoor or outdoors

Cadence workouts focus on leg speed. For High Cadence efforts select an easier gear that allow your legs to spin at a cadence greater than 90. For Low Cadence efforts select a harder gear that allow your legs to have a cadence less than 85. 

 

After a 10-20 minute warm-up perform the following: This workout mixes up high cadence (1-2 gears easier than normal riding) and low cadence (1-2 gears harder than normal riding). Both efforts should be relatively easy, although the higher cadence will cause your heart rate to increase, and the lower cadence efforts will tax your leg muscles more. Keep the upper body relaxed.  
 

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 ready to go.

 

Workout:         

1 min Hi Cad (EASY to EASY-MOD)

1 min Standing (MOD-HARD)

1 min Lo Cad (MOD)

1 min Hi Cad (EASY to EASY-MOD)

1 min Mid Cad (MOD to MOD-HARD)

                                    

RI = 3 min Easy Spinning. 
Repeat for the length of the ride

 

Cool down:     

Easy Spinning for 10-15 minutes

Bike Workout #22 Intervals (MOD-HARD to HARD)This can be indoor or outdoors

Find a relatively quiet, safe and flat stretch of road to do intervals. You could also do these indoors. 


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 ready to go. 
 

Workout:        

1 x 30 sec Effort (MOD-HARD to HARD) : RI = 2 min Easy Spinning. 
1 x 45 sec Effort (MOD-HARD to HARD) : RI = 2 min Easy Spinning.    

1 x 60 sec Effort (MOD-HARD to HARD) : RI = 2 min Easy Spinning.

 

Repeat 5-10 times.
 

Cool down:    

Easy Spinning for 10-20 minutes

Bike Workout #23 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. 

In the second half of the ride perform a series of openers. Ride hard (sitting) for 20 seconds. Ride easy for 2-3 min. Repeat for a total of 5 hard efforts. 

 

6 x 30 sec on (HARD). RI = 2-3 min spinning (EASY).
 

Bike SIT #24 (Sprint Interval Training): HARDThis can be indoor or outdoors
Warm-up: 
5-10 min spin (include 3 x 30s Max Cad. 3 x 30s Time Trial efforts. 3 x 30s Stand)
 

Workout:   

4 x 25 sec. HARD. RI = 35 sec. EASY 
2 min spin

Repeat. 2-4x


Cool down:   
5-10 min spin

Bike workout #25 Indoor

Video ...>>>