Beat the snow – Indoor cycling routines to beat the bad weather

If you’ve got a bike ride planned for the next few days and you dont fancy cycling on roads like this, the weather might force you to do some indoor cycling. You can still do a longish ride on your indoor trainer.
Here are a couple of indoor cycling routines for you to try out.

Session 1

Warm up (14-15 minutes)
Start in small chainring and the largest sprocket.
Pedal at your optimal cadence
Change gear every 60s until you have worked up and down the cassette
(apart from the 2 smallest sprockets!!)(15 mins)

Main set
4 x (5 mins @ 70-75% mhr + 2 mins @ 75-80%mhr + 1min @ 80-85%mhr)(32 mins)
10 mins easy spin to lower HR (10 mins)

2 x (5’@ 100rpm, 3’@110rpm, 1’’120+ rpm, 5’’80rpm) (28 mins)
(stay in the same gear throughout (say 52 x 19)

5 x 2’@ 85-90%mhr + 2’ easy spin (20 mins)

15’ easy spin to finish (15 mins)
TOTAL = 2 hrs

Session 2
Warm up (15 mins)
Start in small chainring and the largest sprocket.
Pedal at your optimal cadence
Change gear every 60s working down the cassette for 5 mins
(then stay in this gear for the next part)
10 x 30s build from 80rpm to max cadence and hold until 30s are up + 30s rest

Main set
9 mins @ 70-75% mhr + 6 mins @ 75-80%mhr + 3 mins @ 80-85%mhr (18 mins)
5 mins easy spin to lower HR (5 mins)
5’@ 100rpm, 3’@110rpm, 1’@120+ rpm, 5’@80rpm (14 mins)
(stay in the same gear throughout (say 52 x 19)
5 mins easy spin to lower HR (5 mins)

Repeat set (42 mins)

5 x 1’ + 3’ easy spin (20 mins)
(In optimal TT gear go from standing start to 100rpm and then hold until 2 mins are up)

10’ easy spin to finish (10 mins)
TOTAL = 2 hrs 10 mins

Stay safe and have fun

P.S we now have a 12-20 week programme for every triathlon in the world. Check out this list. If you don’t see your race just email me