How has your week been? To those of you celebrating Thanksgiving, I hope you had a lovely day yesterday with friends, family, or whomever you chose to spend it with. Over here I’ve been getting the last of my belongings packed up and ready to move tomorrow, and I’m pretty excited that tomorrow night will be my first sleep in my new room in my new home! There’s so much to look forward to in December, but we’ll chat about that in Monday’s goal check-in. Right now, it’s Fit Bit Friday time!
Work It Out
In follow-up to last week’s chat about proper cadence when cycling indoors, I thought I’d post another bike workout for those of you who want to play around a bit more with those ‘sweet spot’ intervals. To recap, what I’m referring to is that point where you’re cycling with a load that makes it challenging to stay within those ideal RPM ranges (somewhere between 80-110 RPM on a flat and 70-90 on a hill). Over time you’ll develop more strength and power, and you’ll be able to push an even heavier load while holding the same leg speed. So while your RPMs should be kept fairly constant, your increase in resistance will also lead to an increase in power (watts) and speed (m/h or km/h).
Depending on the type of bike you’re riding, you may mot have the ability to get all of these measurements and that’s a-ok. That’s why I’ve indicated the target rate of perceived exertion in the workout chart below. Think of 1 as lying in your bed on a Sunday morning, and 10 as a max intensity, cant-take-more-than-20-30-seconds-ish type of effort.
The Sweet Spot Cycling Workout – Part 2
This routine is definitely a butt kicker, and I mean that in the nicest of ways. It’s a bit more intense than last week’s, so if you haven’t yet, I recommend starting with part 1. I did it on Tuesday and even though it’s only 35 minutes long, I was a sweaty mess by the end!
You’ll see theres a few tabata intervals near the end (8×20 second sprints with 10s rest in between), which will allow you to empty the tank and reap all the fat burning superpower benefits of this workout. Because the recovery time in tabata intervals is super short (only 10s), it’ll feel like a bit of a recovery but your heart rate won’t have much time to come down – that’s why the RPE number won’t fall much. These are short efforts, and since I know you’re strong enough to do anything for 20s, be sure to make every second worth it!
Keep in mind that the resistance numbers in the right column are just examples. The resistance on every bike is different, so be sure to adjust for your fitness level and the bike you’re riding. 🙂
Turn It Up
Alright, I know it’s not December yet. And I know that this might be a little bit early. But I just CAN’T RESIST posting a Christmas song this week because I’ve been listening to them non-stop! Today’s tune is Underneath The Tree by Kelly Clarkson, and if you’re a loooooong time reader, you might remember that I posted it last year. Seriously, it’s that good. Her live version is pretty darn great too!
Have A Read
- The fast jump rope workout to burn fat and boost agility – via Greatist
- Off-season training for triathletes – via Training Peaks
- The 25 best running movies ever – via Competitor
Now tell me…
- Who’s planning to get in on the Black Friday sales today? Anything in particular on your list?
- What was your best workout this week?