If you’re like most Indianapolis cyclists, you’ve been stuck indoors to on the trainer lately (you do have a trainer, don’t you?  Good).  My last post was about indoor cycling training strategies, so let’s take a look at how we can apply those.

I’ve found it very helpful to have a standard 20-30 minute warmup that you have memorized and can do without thinking.  Here’s my standard warmup.  It seems complicated, but once you do it a few times, it’ll be easy to remember:

start with light, smooth pedaling, gradually increasing cadence and gear.
3:30:  1 min of fast pedal (>110 rpm) in an easy gear)
4:30:  easy pedal at 90 rpm
6:00:  1 min in a big gear, starting at a hard intensity and increasing to very hard by the end of the minute.
7:00:  easy pedal at 90 rpm
8:00:  1 min in a big gear, standing pedaling slowly.  This is to stretch the back, give the butt a break.
9:00:  easy pedal at 90 rpm
10:00:  30s pedaling at 100rpm with one leg in an easy gear.
10:30:  repeat with the other leg.
11:00:  30s in the same gear with both legs.
11:30:  30s pedaling at 100rpm with one leg in an easy gear.
12:00:  repeat with the other leg.
12:30:  90s in the same gear with both legs.
14:00:  30s pedaling at 100rpm with one leg in an easy gear.
14:30:  repeat with the other leg.
15:00:  30s in the same gear with both legs.
15:30:  30s pedaling at 100rpm with one leg in an easy gear.
16:00:  repeat with the other leg.
16:30:  90s in the same gear with both legs.
18:00:  1 min in a big gear, standing pedaling slowly.
19:00:  easy pedal at 90 rpm
20:00:  ready to start the rest of the workout.

It’ll help you get mentally and physically ready, and then you only have to do another 40 minutes or so to get an hour total.  Seems more attainable already, doesn’t it?

Next time:  we’ll talk about my goals for the year, and how I’m planning workouts around them.