Definitions / 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
 

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. 

 

Tempo Bike (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 ready to go.

 

Workout:         

4 x 10 min Tempo Riding (MOD)

RI = 5 min. (EASY)

 

Cool down:     

Easy Spinning for 10-15 minutes

HI CAD Bike (EASY to EASY-MOD)

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. 

 

After a 10-20 minute warm up perform the following: Find an easy gear that allows you to spin with a higher than usual cadence (10 higher than your natural cadence) yet it allows you can still pedal smoothly with no bouncing. This is typically just 1-2 gears easier than you would normally ride. Effort is relatively easy, although the high cadence will cause your heart rate to increase. This shouldn’t be a big tax on your legs. 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:        

6 - 8 x  3 min Hi Cad Efforts (EASY-MOD) 
RI = 3 min Easy Spinning. 
 

Cool down:    

Easy Spinning for 10-20 minutes

Endurance Bike (Easy to Easy-Mod)

This is an endurance workout for the recovery week. You don’t want to do this ride for longer than 3 hrs. We recommend cutting down your typical long ride by 30-60 min for this particular workout. 

After 15-20 min of riding to warm-up, you will ride for 10 min at a pace slightly faster than your endurance pace. Then ride for 5 min easy. Repeat for the length of the ride.  

 

SIT Bike (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:   
5-8 x 25 sec. HARD. RI = 2 min. EASY 

Cool down:   
5-10 min spin

Indoor Bike Workout Video 1

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Indoor Bike Workout Video 2

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