In a previous issue of Pedal Patter, there were some guidelines for beating the heat of summer. Riding in the morning or evening were given as options to avoid the hottest part of the day, but as the summer of '99 shapes up, it would seem that sometimes the best option is to not ride at all.
Not ride!? Heresy you say!!! Well don't worry, because you can still get quality training done indoors. No, it is not the same as your regular training rides, but when it is 90 degrees with 80% humidity outside at 8 AM, training indoors can be a smart move.
What follows are two routines that can be done on your trainer or a stationary bike found in almost every health club. Please note that these workouts are very intense and are designed for B, A, and AA level riders. If you are not at this level, reduce the intensity of the workouts to a level you are comfortable with. If at any point during these workouts you begin to feel lightheaded or nauseous, discontinue the workout.
Workout #1. This will help improve your Anaerobic Threshold (race pace).
Warm up- Begin by pedaling easily. Gradually increase your intensity until your heart rate approaches 80% of your max heart rate (MHR). You should spend about ten minutes in the warm-up phase.
Workout-
Workout #2. This second workout will help increase VO2 max (aerobic capacity) and your sprinting ability.
Warm up- Same as above.
Workout-
There you have it. Two simple indoor workouts that will help you to keep training during the "Dog Days of summer." Until next month, keep training!
Bill Bejeck is a full time personal trainer and avid cyclist with his own company called HealthSport. Bill can be reached at Hsport at Gateway.net with questions or comments