Runners: Increase Endurance With Non-Impact Cycling

It's your day to cross-train, but you still want to get your heart rate up some. Although you may need a break from the impact of running, you're still craving a good sweat session. To increase leg and core strength and your endurance, you head for the indoor cycling studio.

But, maybe your gym doesn't offer Spinning?. Or, you woke up early and rushed to the cycle studio only to find the last bike was taken. Fear not—you can still squeeze in a good workout.

While indoor cycling is a lot more exciting in a darkened room, music blaring, with your favorite instructor cueing every move, when it's all you've got, the stationary bike is a more than acceptable alternative.

More: Why Runners Need Spinning?

However, the temptation on any cardio machine is to hit the manual setting, find a comfortable level of effort, then sit back and enjoy (magazine in hand). While this is right for a recovery day, if your aim is to increase your aerobic fitness, some level of sweating must occur. Did you trek all the way to the gym to get a mediocre workout? I didn't think so.

Here is a super fat-burning workout designed to kick your metabolism into high gear in only 40 minutes. This workout is perfect for those just beginning a running program who want to increase fitness without impact, those returning after a break from training, or the over-trained (you know who you are). For the rest of us, endurance is a necessary balance to the fierce high-intensity runs we tend to favor.

By staying within an aerobic, as opposed to anaerobic, rate of exertion, you will increase your stamina to build or maintain a strong base. This necessary foundation will serve as a springboard to take your fitness to the next level. 

More: Indoor Cycling Tips and Training 

Cross-Training Gear You'll Need

You will need everything you normally tote to class: water bottle, towel, sneakers and heart rate monitor (optional). Add some rocking tunes, and you're good to go.

More: Music to Boost Your Workout Routine

Training With a Heart Rate Monitor

A heart rate monitor makes a terrific addition to your wish list if you are still riding without. Online calculators, while somewhat imperfect, will give you a quick definition of your maximum heart rate (MHR) and various percentages (65, 70, 75 and 80 percent of your MHR will be needed). Write these numbers on an index card to carry in your gym bag, or program them into your monitor. Otherwise, you'll be relying on rate of perceived exertion (RPE), or how vigorously you feel you are working.

More: Breaking Down Your Target Heart Rate

Endurance Ride Workout

Allow me to be your personal cycling coach for this loop ride. You should not feel out of breath at any point; if you do, pull back on your resistance or slow down your cadence (rate of revolution around the pedal stroke). Work within the recommended effort level, adjusting your resistance or cadence as necessary.

You will stay seated for the duration. Relax your shoulders away from your ears, keep your back straight, and maintain a slight bend in your elbows and an easy grip on the handlebars.

Minutes

Effort

Description

1 to 5

65 percent MHR/easy

Warm-up: Pedal at an easy pace with little   resistance. No rush—you're waking up your muscles and easing in.

6 to 10

70 percent MHR/moderate

Smooth flat: Add a small amount of resistance and speed up to a slightly faster cadence. Focus on smooth circles as the pedals turn.

11 to 15

75 percent MHR/comfortably hard

Windy stretch: Keeping your cadence the same, add a small amount of resistance for 20 seconds, then reduce resistance for 40 seconds. Repeat for entire section.

16 to 20

75 percent MHR/ comfortably hard

Moderate hill: Add resistance and slow down your cadence as you climb.

21 to 25

70 percent MHR/moderate

Smooth flat: Reduce the resistance back to a flat with a slight amount of resistance. Speed up your cadence.

26 to 30

75 percent MHR/comfortably hard

Windy stretch: Keeping your cadence the same, add a small amount of resistance for 20 seconds, then reduce resistance for 40 seconds. Repeat for entire section.

31 to 34

75 to 80 percent MHR/ comfortably hard to hard

Last hill: Add resistance and slow down your cadence as you climb. If you want to push harder, add more resistance—the choice is yours.

35 to 40

65 percent MHR/ easy

Cooldown: Slow down the pedals and reduce resistance back to a flat road. Let your breathing relax as your heart rate comes down slowly. Feel free to stay here longer if it feels good.

Make sure you take time to stretch both your upper and lower body off the bike, lengthening the muscles you just worked. Congratulations on a job well done.

We could all use a dial-back in the intensity department once in a while. Find your fitness sweet spot by including a bit of endurance for good measure.

More: How Beginning Runners Can Increase Endurance Without Injury

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