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
Indoor Bike Workout Video 2