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Lunch Crunch
Switching Gears for a Great Workout
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A one-hour cycling workout that encourages you to change your cadence, which will change all sorts of other things, like your speed, heart rate and coordination.
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For: Cyclists, Triathletes.
Time: 60 minutes.
Description: A one-hour cycling workout that encourages you to change your cadence, which will change all sorts of other things, like your speed, heart rate and coordination.
Equipment needed: Bike or exercise bike.
If you’re lucky enough to have access to a bike and a reasonable place to ride, or if you have a fitness center with an exercise bike, try this one-hour workout. The focus is on changing your cadence by changing your gears, and it will help you develop a smooth, powerful cycling style.
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Minutes 0 to 5: Change into your riding gear, fill your bottles, air the tires and head out the door.
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Minutes 6 to 15: Gradually warm up by increasing your pedal cadence and your gearing. Start in a nice easy gear and increase your speed and level of effort every two minutes.
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Minutes 16 to 45: Variable gearing set. Use a moderately hard tempo, about 80% of your maximum heart rate, or at a perceived exertion level of 6 out of 10. Ride for 2.5 minutes in a gear that requires some effort but where you can keep a high cadence, about 20-rpm higher than normal. Ride for 2.5 minutes in a gear that requires you to pedal at a cadence about 15 rpm below normal, Ride for 2.5 minutes in your normal gear. Ride easily for 2.5 minutes. Repeat this 10-minute set three times.
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Minutes 46 to 55: Gradually cool down by reducing your gearing and speed as you get closer to home.
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Minutes 56 to 60: Shower time. Don’t forget to eat something high in carbohydrates within 15 minutes after your workout.
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