Cycle Workout 1

Hi All,

So I am experimenting with this blog in an attempt to post cycle workouts (for the trainer and/or outdoor riding) for members of the UGA Triathlon team, indoor cycle instructors, and anyone who is interested/needs a workout. I am a certified SPIN instructor, but I am not a certified cycle coach or anything. I am mainly doing this for members of the UGA triathlon team, however, anyone can use these. Hopefully, this works and people like these workouts. I welcome any feedback, suggestions, or ideas.

Cycle Workout 1: This is a workout designed to help you with recovering quickly. Thus, the intervals are not too long but there is not a lot of recovery between the intervals so pace yourself.

Warm up:
-10 minute warm up; flat road/light gear, 100-120 rpm, level 3-4 (out of 10)
-5 minutes; 30 seconds in saddle easy x 30 seconds out of the saddle jog, level 5, flat road with a little bit more gear.

Main Set:
- 3 x 30 sec. on x 30 sec. off in the saddle, level 6 (strong pace just below race pace), flat road, 90-100 rpm
- 1 x 1 min climb; level 6, steady climb at 60-70 rpm (in or out of the saddle as needed)
- 3 x 1 min. on x 1 min. off on a flat road (add enough gear to keep legs engaged) pushes, level 6 (just below race pace), 90-100 rpm
- 1 x 2 min. climb; level 6, steady climb at 60-70 rpm (in or out of the saddle as needed)
- 3 x 2 min. on x 2 min. off on a flat road pushes, level 7 (race pace), 90 rpm (should be pushing a bigger gear now)
- 1 x 3 min. climb; level 6, steady climb at 60-70 rpm. (in or out of the saddle as needed)

-5 minutes easy spin; level 5, work in/out of the saddle as needed

- climb 50 seconds at level 6 (60 rpm/moderate hill) and push 10 seconds at level 7 (70 rpm hard push)
- 30 seconds off (all in the saddle)
-climb 1 min. and 45 seconds at level 6 (60 rpm/moderate hill) and push 15 seconds at level 7 (70 rpm hard push) (all in the saddle)
- 30 seconds off
- climb 2 min. and 30 seconds at level 6 (60 rpm/moderate hill) and push 30 seconds at level 7 (70 rpm hard push) (all in the saddle)

- 5 minutes easy spin; flat road, level 5, work in and out of the saddle as needed

- 5 x 45 seconds off x 15 seconds on (5 minutes total), for each 15 seconds 'on' sprint all out!

Cool Down;
10 minutes easy; level 3-4, flat road, really cool it down
10 minutes of ab work/core

Again, this is designed to force the body to recovery quickly. Pace is important as you should still be feeling strong by the end of the workout.