Have started with the fitness center and generally my routine includes 30-45 mins. ST (upper body & core) 3 x week, 30 mins. elliptical and 30 mins. upright stationary either the hills interval or rolling hills. Sometimes I'll switch off to the rowing machine. On more pleasant days I'll swap my cardio by heading outdoors for an hour of Nordic walking and / or jogging.
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Winter is the time to work on any issues. I go for strength, flexibility, corework, cross-training, and balance. I do some spinning for social workouts, it can be tough but it's not related to cycling. If you are going to spin don't follow the pack, think form, and make sure you are fitted well.
Indoor training, it's good. Do a varied program not just mindless pedaling as you watch TV. Use a HR monitor, workout DVD, Computrainer or similar (spinscan), Rollers, something to keep your mind engaged and conscious.
There is a machine at the gym a Technowave, it's killer. You can follow RPM's and use your HR monitor strap. Due check it out, try it for 10 min. Start on lvl 3 and each minute go up one level and the RPM's increase. I'm doing 45 minutes and intervals with 2 minutes at level 18 to 19, when I get off my legs feel like they are going to explode. Then I do 20 on an elliptical. Only 6 weeks until the days will get longer.
Thanks for the article links Don! I've been in some indoor cycling classes where the instructors had us do some bizarre things. Interestingly, one of the articles had some of them on the list of things NOT to do. Going to bundle up, grab a light & ride outside as long as the weather permits. Winter can seem pretty long here where I live & indoor spinning classes are hard to find.
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Thanks! My husband and I set the trainer up in the house and are currently taking turns. Getting time for the spinning classes at the gym has been a real problem for me. I go and use the stationary bike every lunch hour but 35-40 minutes is all I can get in during work.They have one upright at the gym and the rest are the recumbant. I discovered I was really using different muscles. I am back on the upright but it bugs me. It just doesn't feel right. At least my I'm keeping up with my cardio.
"As the weather gets colder and days get shorter, cyclists begin thinking about how to continue their training. If you are a cyclist who is even marginally serious about improving—or at least maintaining—your performance, then you should be searching for ways to train indoors this winter.
This is regardless of whether you are a novice cyclist with goals to be able to ride for an hour more comfortably, or an intermediate cyclist looking to do your first (or improve on a past) metric or regular century, or a categoried cyclist planning your competitions. All would benefit from some sort of periodized structured training program over the winter." More at the above link...
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