Summer Cycling Workouts - Pain & Gain

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As summer weather finally starts rolling in, the time for making eliminating excuses as to why you cannot get out on your bike has arrived. Even if cycling isn't your primary means of exercise or if your schedule is such that time is limited, there are some exercise routines that you can do that will get your heart pumping and legs burning.

1. Explosive hill workout: Locate a hill that takes about two minutes to climb. Make sure to get a good 20 minute plus warm up in with some moderate efforts.
• First climb - Find a gear that is going to provide you with moderate resistance (i.e., 65 to 75 rpms). Stay seated and ride the gear to the top of the hill. At the top, find a smaller gear, turn around and coast to the bottom as your recovery.
• Second climb - Again, remain seated but find a gear that is going to give you greater resistance than the first time (50 to 60 rpms). At the top, repeat what you did the first climb for recovery.
• Third climb - Using the same gearing as the second time, remain seated for half of the climb. At the halfway point, get out of the saddle and remain out of it for the second half of the climb. At the top, repeat what you did the first climb for recovery.
• Fourth climb - Same as the third time except when you reach the halfway point, get out of the saddle and shift to the next bigger gear for additional resistance. At the top, repeat what you did the first climb for recovery.
• Fifth climb - Use gearing similar to what you did for the first climb. This time, however, get out of the saddle and ride the entire climb out of the saddle. At the top, repeat what you did the first climb for recovery.
• Once you have done the five climbs, ride at a steady, moderate pace for another 30 minutes or so. At the end, if done correctly, you will have a completed a very good 60 minute bike workout.
2. Attack intervals - OK, so few of us enjoy the thought of intervals. However, they can be a great way to push you anaerobically and build power in your legs. Just as in the hill workout above, get a good 20 minute warm up in before you start.
• Ride as maximum effort for three minutes. At the end, if you rode hard, your lungs will be ready to burst, your legs on fire and your tongue dragging on the road (well, maybe).
• Recover for two minutes at a very easy, comfortable pace.
• Repeat the interval two more times, making sure that you give yourself suitable recovery between efforts.

Most of us don't have time during the workweek to get in long rides. These types of high intensity workouts should help you see fitness improvements in a short period of time. And, if you can find time to squeeze in a longer ride on the weekend, so much the better!

I hope this is informative and helpful. Be safe and happy riding!