GETTY IMAGES; PER BERNALHOW TO: You can do this
workout on any bike — just
adapt the drills based on
how many gears your bike
may have. Warm up by cycling
at a moderate intensity for a
few minutes, then integrate
the drills when you have
some open road to play with.DRILL 1: ADD-ONS
GOAL:Buildendurance.
Push hard for 10 strokes;
recover for 10 strokes.Push hard for 20 strokes;
recoverfor 10 strokes.
Push hard for 30 strokes;
recoverfor 10 strokes.
Repeat as terrain permits.
Note: Keep a minimum of a
medium gear for recovery
and a heavy gear for your
pushes. Choose one leg to
count your pedal strokes.DRILL 2: EVERY FIFTH
GOAL: Improve muscle
balance between legs
andhips.
When riding up a hill, change
the leg you use to accelerate
every 5 pedal strokes.
Example: Push hard with right
leg for 5 strokes, then push
hard with left leg for 5 strokes;
continue to alternate until you
reach the top of the hill. Use a
medium-heavy gear.DRILL 3: DOUBLE TIME
GOAL: Gain speed and
athletic training.Light gear; cadence 65
to 75 rpm(15sec).
Medium gear; double
your cadence to 110 to
150 rpm(45sec).
Repeat 3 times, then recover
in a lower gear for 1 minute.
You can do this drill on a hill or
a flat road.DRILL 4: HILL SPRINT
GOAL: Increase power
andstrength.
Every time you hit a
hill, use all your explosive
power to go as fast as you can
on the way up. Once you get to
the top, drop your speed by
50%; repeat. In a perfect world,
you’ll alternate exerting full
power up to 30 seconds at a
time with about 1 minute of
recovery at 50%. For an even
bigger challenge, increase the
gear with each sprint.HOW TO: This workout
alternates a steady base pace
(one where you should be able
to hold a conversation while
jogging) with a burn pace
(much faster but not an all-out
sprint).Warm-up (3 min):
Jog at an easy pace.
Base Pace Run (2 min)
Body-weight Squat (30 sec)
Tip: Keep your chest up, feet
flat on the ground, and knees
tracked over toes.
Burn Pace Run (2 min)
Body-weight Squat (1 min)
Base Pace Run (2 min)
Body-weight Squat (30 sec)
Burn Pace Run (2 min)
Body-weight Squat (1 min)
Base Pace Run (2 min)
Body-weight Squat (30 sec)
Burn Pace Run (2 min)
Body-weight Squat (1 min)
Base Pace Run (2 min)
Body-weight Squat (30 sec)
Cooldown (3 min): Do a brisk
walk to help bring down your
heart rate.RUN AND SQUAT
WORKOUT BY:
Ally McKinney, Gold’s Studio
and Gold’s Amp coachROAD CYCLING
CIRCUIT
WORKOUT BY: Corey
Schadeck, instructor88 | M&F HERS | JUL/AUG 2019