Wednesday, January 30, 2013

Chase and Race Bike Trainer Workout

Work it Out Wednesday
Ok, so I didn't do this particular work out today, but I thought I'd share today just the same. I actually opted for a yoga workout during lunch today for an active recovery day. Plus, the yoga helped to quieten my mind so a win-win for me.

On Sunday, Jason and I ran 3.5 miles together. While he went on for another 4 miles, I went inside and hopped on my bike trainer. I didn't want anything really hard like the previous Quad Killer workout though.

I decided to do a Chase and Race sequence to help me practice with my turnover pedaling. Just because it wasn't all about hills didn't make it any easier mind you. You do still need a certain amount of tension on your bike so that you're not just free spinning.

For the Chase part (first half), I used slight inclines (tension increases) to add a level of difficulty so that you know you're working but you can still keep a pretty swift turnover, then you you plane out, ease off the tension and pedal as fast as your legs can manage (without bouncing wildly in your saddle of course). Imagine playing a game of chase and trying to catch up with a buddy - a little bit of back and forth.

For the Race part, the tension is much lighter, but you must have some resistance, don't take the easy road here. You're working. But the point of the race part is to keep your turnover fast and then even faster again with no real recover periods like with the chase section.

Make sense? If not, it's still fun - or I thought it was. Again, turn the music up and rock out!

A few things to keep in mind:
  • You always want some tension on your wheel - never free spinning.
  • If you find yourself bouncing in the saddle, you're tension is probably too light.
  • For spin bikes, turn your knobs to achieve the tension you need - this might be a half turn or even a full turn. 
  • For bike trainers, use your own judgement with your gears (this was good practice for me learning gears). 
  • Everyone has their own level to work from, but make sure you're not taking the easy way, it's short, so work hard ;-)
  • Find some upbeat music and crank it up.
  • Most importantly, have fun!

30 Minute Chase and Race Bike Trainer Workout

Be sure to step off your bike slowly after you stop, and please take time to stretch out your legs. I promise you they'll thank you in the end.

Way to Go Wednesday
And, on to another edition of Way to Go Wednesday. Hope you don't mind, and please leave shout outs in the comments. Love to hear them!

Mrs Stuftmama knocked out a PR marathon time despite tummy troubles. She seriously rocks!

Tina is now a Nature Made Ambassador!

Laura at Mommy Run Fast has signed up for the RRCA Coaching Certification.

And I have to give Brian (Pavement Runner) another much-deserved shout out for putting together the We Heart You post for Krysten.