January 3, 2019 – Bike

January 3, 2019 – Bike


For today’s bike workout we are going to try something a little different. We’re also going to introduce a new bike warm up routine that we think will be easier to memorize while effectively getting your body ready for the main workout.

Warm up:
4,3,2,1 warmup routine: This is a 10 minute warm up routine that is broken up into four segments. 4 minutes, 3 minutes, 2 minutes and 1 minute. For a longer warm up, start with 5 minutes and work your way down. Except for the last 1 minute, The last 30 seconds of each segment should be done at a high cadence (100+ rpm). Work your way starting in an easy gear and slowly increase the gears as you move through each segment. The last segment (1 minute) should be back in an easy gear.

Following the warm up routine:
5×10 seconds sprint, 90 seconds easy spin between

Main set:
3-4 sets: 8 minutes zone 2/3 20 jumping squats **every 8 minutes transition to run shoes and perform 20 jumping squats, then transition back to bike shoes and back on the bike**

Cool down:
Give yourself at least 5 minute of easy spinning at the end of the workout