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Lunch Crunch
Partner Pacing--Cycling
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A tandem workout for cyclists of similar abilities. It’s great for practicing drafting and a high cadence, while having to maintain a relatively high intensity.
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For: Cyclists, Triathletes.
Time: 60 minutes.
Description: A tandem workout for cyclists of similar abilities. It’s great for practicing drafting and a high cadence, while having to maintain a relatively high intensity.
Equipment needed: Your bike and a cycling partner.
Experienced cyclists can draft (follow another cyclist closely to break the wind off the rider in front of them). It’s not a difficult task. It just takes a little practice. This partner pacing will get you used to being on a wheel, and the intensity and cadence requirements are such that you’ll get a great workout.
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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 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 20: Partner pacing set. The front rider sets a moderately hard tempo, about 80% of your maximum heart rate, or at a perceived exertion level of 6 out of 10, for five minutes. The drafting rider sits on the wheel of the front rider and must use a gear that requires a high cadence. For example, if the leading rider is pedaling in a gear of 53x17, then the rear rider should use a 43x17.
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Minutes 21 to 25: Riders switch places and repeat exercise.
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Minutes 26 to 30: Switch again.
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Minutes 31 to 35: And again.
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Minutes 36 to 40: Once again.
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Minutes 41 to 45: Last rotation.
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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 soon after your workout.
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