What Should Be A Part Of Your Indoor Cycling Workout?
Weather conditions shouldn’t be able to determine whether you can cycle or not. This is especially the case if you have a Multisports ENC 200 Endurocycle Trainer. A indoor cycling program can include goals to improve lactate threshold, maximum power, and spinning.
An cycling workout indoors and outdoors have many similarities, however one difference is that indoors you will likely perspire a lot more. This is because you won’t have a breeze to help cool you off while inside. You can get keep cool by getting a fan, if necessary. Properly stretching beforehand and staying hydrated are critical whether inside or outside.
Your pedal stroke can be improved and become more smooth by only using one foot while spinning. Of course, you would pedal with one foot for the same amount of time as the other one. This will let you know where the dead spots are in your stroke while also showing how much improvement you are making over time. The pedals that come with an indoor cycling trainer will vary, some will come with clips, without clips, straps, or cleats. For instance, the Multisports 200 Commercial Trainer comes with toe strap pedals.
Whether you are doing a workout indoors or outdoors, doing interval training is how you can increase your maximum power output. After easy spinning for about 15-20 minutes, go maximum effort for the next minute followed by a minute of easy spinning. A program that is developed by a professional can tell you the recommended amount of intervals that should be executed.
A goal that is commonly set in a training program is to increase lactate threshold. The greater threshold you have, the more intense your workouts can be without experiencing a buildup of lactic acid. Of course, this causes muscle burn and therefore a decline in your performance. Your lactate threshold can be estimated by using a heart rate monitor, but you can only get really accurate results from a laboratory.
Begin your workout with stretching, then follow that with easy spinning for approximately 15-20 minutes. Next, go as hard as you can at race speed for about 30 minutes. You might find that a 30 minute time trial on a trainer is more tough than you think, especially when you are going at a fast pace. Your heart rate during the final 20 minutes of the trial is your lactic threshold heart rate.
While there is nothing wrong with creating a cycling training program by yourself, for best results however you should get one put together by a professional.
See Also: Review: Multisports ENC-200n Trainer
Chris Carmichael: Skills and Climbing, Clipless Pedals
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