Recreational Cyclists

Rainy Day Cycle-Strength Workout

Posted by on 22 April at 2:15 pm
It’s April 22nd and it is still raining here in the Pacific Northwest.

If it is above 50, sometimes I’ll brave it, don the raingear (Gortex riding coat, tights, and booties for my shoes) and just get out and ride.  And ALWAYS snap on those fenders – especially if you expect to ride with friends.  It is always much easier if you are already ON the ride and THEN it starts raining.

But sometimes it is just not very inspiring to start out in the pouring rain.

It’s raining, what do I do now?

 

Try this workout instead – and mix it up with some weight training just to make it more interesting.  This is the type of workout that we do in our “Strong Moles” camps all of the time.
*BONUS* – because of the combination of the cycling (cardio) and strength, this is a metabolic booster workout.  Yeah baby!

 

WARM-UP  (10 Min)

Min 1 – 5   Easy Spin
Min 5-6   Power Minute (add Tension, Hold RPM – pedal harder, not faster)
Min 6-7  Easy Spin
Min 7-8  Speed Minute (Pedal faster, keep tension the same)
Min 8-10  Easy Spin

 

CYCLE INTERVAL SET #1  (10 Min)

SEATED HILL + STANDING SURGE

4X 1 Minute Interval
1 Min. Recover
4 X 1 Minute Interval
For each 1 Minute Interval, start seated with heavy tension, feeling like you are riding a hill at 70 RPM, then after 45 seconds you’ll stand and pedal faster bringing your RPM up to 80-85 without changing the tension.  Then return to seated at a slower pace (70 RPM) and do it again.
 0:45 Seconds Seated Hill (70 RPM) + 0:15 Standing Surge (Stand and Pedal Faster to 80 RPM)

 

STRENGTH SET #1 (9 Min) UPPER BODY

strong mole chest press

    Use bands or dumbbells for these exercises.  In each strength set, you’ll do each exercise for 50 seconds – give yourself 10 seconds transition/rest in between.  Repeat 3X.
  • Bicep Curls
  • Triceps Extensions (25 sec. each side)
  • Chest Press

 

CYCLE INTERVAL SET #2 (9 MIN)
3X TENSION DRILL INTERVAL

Each interval is 3 minutes.  You’ll start at a little harder than “easy” pace, hold it for 2 minutes, then while keeping your pedal speed the same, add tension to make it hard for 30 seconds, then add more tension to make it VERY hard for 3o seconds.  Repeat a total of 3 times.  No, there is no “recovery” in this one – remember to keep pedaling the same speed, just add or reduce your tension.

2:00 @ Moderate Tension, 85-95 RPM
0:30 @ Hard Tension, 85-95 RPM
0:30 @ VERY Hard Tension, 85-95 RPM

 

STRENGTH SET #2 CORE  (9 MIN)

In each strength set, you’ll do each exercise for 50 seconds – give yourself 10 seconds transition/rest in between.  Repeat 3X

  • Double Crunch (bring your knees toward your elbows as you crunch)
  • Back Extensions (lying face down, hands under forehead, raise chest off floor about 8 inches, pause, release, repeat)
  • Bridge (lying on your back with your knees bent, lift hips to make a straight line from your knees to your shoulders, hold, touch down, repeat.

 

STRETCH

  • Calves
  • Hamstrings
  • Quads
  • Shoulder Rolls
  • & more!
We meet on Tues & Thur, 7 – 8am  April 29- June 24.  This is a great way to try indoor cycling and mix it up with upper body and core.

Recipe for my favorite post-ride drink

Posted by on 10 April at 12:46 am

Well no, it’s not a bottle opener and a beer.  At least not my immediate post ride drink. =-)bike beer

First of all, why do you care about a post-exercise recovery drink?

After you exercise, you have about  a 30 minute window where your body is more receptive to refueling….that is replacing your glycogen stores in your muscles.

Why do you care about this?
  Because if you do it, you’ll feel better tomorrow.  You’ll not only feel better, but you’ll exercise better.  And have more energy.

Your body primarily uses either stored fat (adipose tissue) or stored carbohydrates (glycogen) as fuel for your muscles and all the activities you do.  Since the ability to store glycogen is limited (you only store in your muscles and liver), you want to pack it in when you have the chance.

If you are one of those people who likes to go hard, you need to help your body do this the best you can.  By being smart about your nutrition, you can help your body to recover more quickly and be ready to go again.

So, what do you do?
  Experts say that your best chance to restock your glycogen stores is within 30- 60 minutes of your exercise.  And you’ll want a 4 to 1 ratio of carbohydrates to protein.

Here is my favorite post-ride smoothie – it’s a 4 to 1 carb to protein ratio, so it’s just what we want- but keep in mind that it packs about 500 calories and so it is best after a couple hour ride.

Robin’s Chocolate-Banana-Peanut Butter Smoothie

In your blender:
1 Banana (I like to use a frozen banana)
2 TB Peanut Butter
1 Scoop Hammer Protein Powder (vanilla or plain)
12 oz. CHOCOLATE Almond Milk

Delicious and satisfying!
If you used a fresh banana, throw in some ice cubes to give it that milk-shakey consistency.

On a personal note, I really like the Hammer Nutrition products.  Especially the protein powder – it doesn’t ever leave me with that protein powder after taste or after burps (that’s groreferral-discount hammer logoss).  They use real ingredients in their products – not a bunch of unpronounceable gunk.

And, since I have connections with them, if you want to check it out, you get 15% off your first order!
Show me Hammer Nutrition

6 Tips to Keep your Cells Plump & Juicy (Staying Hydrated)

Posted by on 4 April at 2:41 pm

Yes, it is good to be plump and juicy.  Your cells that is.  Read more about this below.

But first, I was just thinking that you probably have some good questions about indoor or outdoor cycling.

I’d love to help!
Just enter your question in the comments box below and I’ll do my best to answer it.

In the mean time, here are 6 tips to keep your cells plump and juicy (staying hydrated)

Hydrate.  Water Up.  Have a Drink.

I have found this to be the #1 issue with the folks I work with….Not taking in enough water throughout your day.  A couple of years ago I used to go to bed with a headache and wake up with a headache.  And I’d drink a can of diet Coke every afternoon.   My lips were chapped.  I’d wake up thirsty in the middle of the night.
Duh…. It finally dawned on me that I might just need to drink more water.  I gave up the diet Coke (it was then that I realized I was quite dependent on it).  I keep a bottle of water on my desk at work, in my car, and at my bedside.
Magically my headaches went away and I generally felt better.  hydration
Let’s think a little about hydration vs dehydration

 

     1)  Think of it like this:  your cells can be dehydrated – like beef jerky – or hydrated like a plump juicy orange.  Which do you think will more easily function with transfer of chemicals in and out of the cell walls?  For dissolving nutrients that we need?

2)  What happens when you drink too much water?  Mostly, you just have to pee.  
Is it possible to over-hydrate?  Yes, but uncommon.  Just make sure to drink small amounts of water – you don’t want to feel bloated from drinking too much water all of the time.
 3)  What happens when you are dehydrated?  Some of the symptoms are dry mouth, weakness, dizziness, headaches, fainting……then high fever, seizures, and even death.  Pretty serious, right?

 

4) Is there an easy way to tell if you are dehydrated?  Yes – the smell and color of your urine is a good indicator.  If your pee is pungent (strong smell) and dark in color, you probably need to drink more water.  NOW.

 

5) What about coffee, tea, and beer?  Some beverages are better at hydrating than others.  Coffee, tea, and alcoholic beverages tend to pull water from the body.   My rule of thumb is that for every alcoholic beverage or coffee/tea you drink, also have an equal amount of water.

 

6)  Electrolytes and fluid intake – I can’t talk about hydration without mentioning electrolytes.  Electrolytes are minerals in your body that help your blood chemistry, muscle action, and other processes.  Sodium, calcium, potassium, chlorine, phosphate, and magnesium are all electrolytes.
You get them from foods and fluids. Sports drinks usually provide electrolytes – or you can take a supplement like the Hammer product “Endurolytes”.  When your electrolytes get out of balance, you may experience cramping.  If you are exercising for more than an hour, you may want to supplement your electrolytes.
***
check out the Power to Pedal indoor cycling video series with all sorts of coaching tips like this