Workout for Indoor Cycling Training

When the fun comes with riding bikes then most of the time cyclists choose to get the fun by riding inside where the trainer have to consider to ride a total of 20 miles hitting from their home and returning back giving a hard of only a part of 20 miles. But indoor cycling training should not be a teacher. The key to become an indoor cyclist is to adopt an attitude of 'get-on, get-off' and remain more intense towards their workout so as to avoid spending lesser pedaling just nowhere. Below are mentioned some easy steps for getting the maximum out of your inside sweat sessions.

Be steady and consistent

During the winter season if an athlete really tries to keep himself fit, then it is recommended that they need to ride at least four times in a week and should make intervals into at least three of the four sessions. This would be working out to ride of two midweek and two rides in a weekend. If just a couple of rides does not fit to what they have scheduled of then they can check out interval workouts on Monday, Wednesday and Friday. But provided the road condition needs to be in its best order and if possible can even opt for a group ride on Saturdays or even a long ride endurance.

Not long, but go hard

An indoor cycling training is all meant for working out with the perfect intensity and that without wasting much of their time in pedaling idly. At times, some workouts which you are strictly following may come up to be much harder, but during the session on the trainer you can complete it in a span of say 60 to 90 minutes

Go harder

With all hard effort you must be taking your ride about three to four times in a week, but consistently you need to increase your effort by incrementing the number of times of your ride and expand your workload. The ultimate intention is burning your extra calories as much as you can. Get to the goal of becoming a professional rider you need to increase your riding time with intensity. Start your session with endurance building, next move to aerobic intervals, then go for the harder workouts which will be raising the maximum pace of sustaining your stamina and boost up the top end speed.

Workout session for winter

At least twice in a week go out for the recommended sessions of intervals where you need to take lapse of about 60-90 minutes. A longer tempo is required for the third ride of the same week and this need to be continued at least for the first three weeks. Each time you are required to make altogether three sets where a steady state should be about 10 minutes and 10 minutes of climbing. Try to repeat all the intervals. In a week on the fourth day go for a longer ride either alone or with your group and if weather permit try to do it outside.

This content has been taken from : http://cyclinginform.wordpress.com/2014/06/13/workout-for-indoor-cycling-training/