No matter where you love, there are days that the weather does not permit your normal ride. If you live somewhere with cold winters, you may have been confined indoors for an extended period. That doesn’t mean you have to lose all the progress you have made. There are times when a forced rest is needed, but if you are physically capable, than why not stay ahead of the game this year? Just a little effort, and you could be leading the pack next season.
Cycling on pavement, in the great outdoors is the best you can get, not only for staying in tip-top physical condition but also for making it as enjoyable as possible. Not much compares to the wind in your face, and the sun on your back. That isn’t always the case, though, and for those time when winter roads are slick or slushy, and the air hurts your lungs, you can do the next best thing.
There are many indoor cycling machines to help you keep your edge over the cold, forbidding days of winter. They come in many shapes and sizes, so you are sure to find on that fits your need. If you need one that fits in a small space, you can get a small one. If space is not an issue, you can find one with a ton of options and gadgets.
Once you have a machine, all you need is your favorite action flick or some great tunes, and you are set to pass an hour or two getting stronger without even realizing it. Do this 2-3 times a week to keep up your strength building. As the intensity of the music or movie ebbs and flows, use that to simulate the changes that would be happening on your typical road ride. Most trainers will automatically adjust resistance as you increase speed, so you won’t need to worry about that. Just keep pedaling.
With this hard-core 30-minute workout, you can increase your physical power and speed, even during the harshest winter.
1. Pedal at a moderate pace for 10 minutes to warm up.
2. For 10 seconds pedal at high intensity, getting as close to your max ability as possible.
3. Spend one minute resting.
4. For 20 seconds pedal at medium intensity, going at about 60 percent of your max ability.
5. Spend one minute resting.
6. For 30 seconds pedal at low intensity, going at about 30 percent of your max ability.
7. Spend one minute resting.
8. Repeat this five times.
Follow this regime with a 10 minute yoga workout that focuses on stretching your quads, hamstrings, and calves. This will get you the best results.