By Fred Matheny
Trainer Workouts Using Segments
Remember that these segments are samples; and I've provided a lot to choose from. Each workout suggests several variations, and variety is the key to enjoying (not just surviving) your time on the trainer. I have also included guidelines for those using perceived exertion ("hard," "easy," etc.) to gauge effort, and for those familiar with heart-rate exertion levels. Use the one you prefer. (It's a good idea to purchase a heart-rate monitor if you are training seriously.)
Trainer workouts are limited only by your imagination. In fact, it's possible to train indoors 3 times per week for several months and never duplicate a workout. Make it your goal never to do the same one twice. Be creative!
One-Leg-Pedaling Trainer Workout
One-leg pedaling is an extremely effective way to work on strength and add variety to your indoor training at the same time. When you pedal with both legs, the leg that pulls the foot through the bottom of the stroke, up the back and over the top gets lazy. That's because the other leg is pushing the pedal down, a much more powerful and natural action than pulling the pedal up.
Now think about it. If your leg doesn't help bring the pedal up and over the top, it's just dead weight. It increases the resistance your muscles must overcome to move your bike down the road. This is why learning to pedal a complete, 360-degree circle with each leg makes you a better rider. One-leg pedaling drills teach your muscles and nervous system.
Indoor Riding & Weights
You don't need to stay on the trainer for an entire workout. For example, you can alternate 2- or 3-minute cycling intervals at about 85 percent of your max heart rate with leg presses, squats or step-ups. The weight workout improves strength. The pedaling intervals remind your legs and nervous system that you're a cyclist, too. This workout is a great way to create strength and begin the process of converting it to cycling-specific power.
From the cover: During three decades as a road rider and cycling writer, Fred Matheny has built an international reputation for his contributions to the sport. In this, his thirteenth book, he amasses his knowledge and that of many other experts in what is truly the complete book of road bike training.
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