Recreational Cyclists

Quick Indoor Interval Workout

Posted by on 21 January at 4:06 pm

It’s been cold and wet and discouraging to ride outside, so let’s have some fun indoors!

Here is a workout you can do inside – on your trainer, on a stationary bike, on a treadmill, or elliptical. The key is interval training to get your heart rate up. You can add or take away from the intervals:

Warm up 5 – 10 Minutes
5 Sets (15 minutes)
3 Min Intervals:  2 Min Easy, 30 seconds HARD, 30 Seconds VERY HARD.
Cool Down 5 – 10 minutes.

HARD and VERY HARD can be either faster or with more resistance.
Let me know how it goes!


Trainer or Spinning Bike?

Posted by on 28 October at 12:08 am

It’s the indoor season!

I don’t want you to miss out on all of that good focused training we can do inside while it dark and nasty outside.

As far as trainer (with your own bike) vs. indoor “spinning” bike, I still always choose putting my own bike on a trainer.

Robin Cycle Moles 2012-sm

My own bike on a trainer while I instruct Cycle Moles


  1. You earn every pedal stroke and your feet/legs are not being carried at all by momentum.
  2. They are cheaper than a good indoor bike
  3. You are on your own bike which should fit you well (no need to worry about adjustments)
  4. Some trainers now come with a “watts” calculator (but I’ve not tested any yet to see how easy that is to set up).  My favorite of all trainers is the Kurt Kinetic Fluid trainer – there are watts options for it.  I like the trainer because of the feel and rock solid warranty.  You pay a little more upfront, but it is worth it because they are so well made and come with a lifetime guarantee.

If you are set on buying an indoor bike, simple is better.

I do not recommend the bikes that rock or in any way move – mostly because that movement is artificial (you are not actually moving to gravitational pull like you are going around a corner).

The three indoor cycling bikes I love for their great features and durability are:

  • Keiser M3i with watts and ANT (there are some programs you can sync with – I haven’t yet figured out how to use “Ride Buddy” bweb-Robin-on-Keiser-croppedut I’ll let you know more when I do.).  The magnetic resistance is super smooth and I like the gear “shifter” that shows a number from 1 – 24 to indicate your “gear.”  This is easier than a random turn on a knob.  That’s the Keiser bike in the picture on the right – I love it!

  • CycleOps Pro 300 – is the original bike with a torque meter to measure real watts (same technology as the Power Tap for outdoor bikes).  It is chain driven to give more of an outdoor bike feel.
  • LeMond Revmaster (does not have watts) – I love the RevMaster because it has a universal adjustment so that you get just the right fit.  I do not recommend the “Tour de France” model with the programs…I’ve heard of nothin’ but trouble there and you have that weird movement of the bike.

If you are going to lay down the big bucks for an indoor bike,  I definitely recommend buying a commercial grade, super durable indoor bike.

I don’t like the “pre-programmed” bikes because you are not in control of the tension.  You need to be able to adjust it for your knees and needs!

Just follow a program like Power to Pedal and you’ll be on the way to better fitness!

Oh – and for Cycle Moles Power to Pedal you need an ipad or computer screen to watch them.  You can download or stream them.

When you buy the Power to Pedal package, you also get the bonus “Complete Guide to Indoor Cycling” which has 12 printed workouts for you.

Please leave a comment below if you have any questions!

~Coach Robin


Cycle Moles Camps are Now Enrolling!

Posted by on 30 August at 12:02 am

How fast the fall sneaks up on us!

Our “live” Cycle Moles Training Camps
are now open for enrollment.

Click here to reserve one of our new Keiser M3 bikes!

All of our Cycle Moles camps are created to help you become a stronger more confident cyclist – whether indoors or outside.  Our Cycle Moles coaches are all seasoned cyclists who have had racing experience.

What is different about the Cycle Moles Training Camps than any other “spinning class”?

  • We are not cheerleaders on bikes.  We are certified coaches and personal trainers who understand cycling and want to share the secrets we’ve learned about riding a bike
  • We help you to learn good technique that will improve your comfort on the bike both indoors and out.
  • The twice per week training of Cycle Moles camps is a planned progression with built in recovery rides.  You don’t need to worry about how hard to work – we’ve already built that in for you.
  • We cover hill climbing techniques, pedaling techniques, how to get more power, building stamina and endurance – both physically and mentally
  • We’ll share lots of tidbits about nutrition, hydration, places to ride, how to prepare for weather, cycle touring & commuting, and so much more!
  • Heart rate and power threshold assessments
  • Form assessments (how you sit on the bike)
  • Plus every training session is a great workout!

We offer 2 levels of Cycle Moles Camps:

Level 1

Level 1 is the perfect camp for fitness enthusiasts and recreational cyclists.  You always are in control of how hard you work.  Our cycling coaches will help you to understand exactly what to do, how to ride your bike comfortably, and get stronger  with every training session.

  • 60 minute sessions include 50-55 minutes on the bike followed by stretching.

==> Click here to learn more

Level 2

Level 2 is geared for the seasoned athlete or the cyclist that wants a longer training time on the bike to maintain and improve your level of fitness.  Our cycling coaches will challenge you to build your endurance ability to produce and maintain your power.

  • 90 minute sessions include 70-75 minutes on the bike followed by “the CORE 100” and stretching.

==> Click here to learn more