Biking

Putting Your Cycling to Work

Yesterday, I watch “Cycling Myths Exposed”. The following are the highlights from the webnair:

    1. The most important from the whole panel including Pros Leanda Cave and Tim Don, the indoor cycling workouts should have structure. Know what you are going to do in that workout before you start.
    2. Shane Eversfield calls the bike a prosthetic, an extension of your body. The indoor bike training should be Zen Endurance “mindfulness training” to relate to outside for the long rides training for Half Ironman and Ironman. Watch you bike form in a mirror while you are on the trainer.
    3. Leanda Cave (2012 IM World Champion) and Tim on (Former Olympian and 2006 World ITU Champion) revealed something really interesting. They actually push up to 25 – 30% of their rides into “threshold” range. And this is the same thing that Jeff Booher of TriDot recommends – lots of high intensity efforts that are short workouts.
    4. Proper fit can give you 20% more power.
    5. One question asked what about doing spin classes. I agree with the panel on their answer: spin is good for triathlon newbies but not for season veterans. When the spin instructor does a lot jumps and other stuff that doesn’t relate to outside riding, you are not working the muscles endurance. I find a lot of the spin instructors do not bike outside or don’t own a bike which the class becomes an aerobic with no structure to real bike workout. When I do the spin portion of the Latitude Indoor Triathlon I make it structured to relate to outside biking.

Shane Eversfield gave this great drill to improve your muscular endurance:
Warm-up for 10 minutes
8-10 x (1 minute High Resistance, High Cadence / 1 minute Low Resistance, Low Cadence)
Watch yourself in the mirror to check on your form with the High part.

Make 2014 the year to improve your biking skills and endurance.

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