what is your shortest beneficial workout?
I can often fit in a lunchbreak ride during the week, I rode 2 days ago and yesterday evening. I would like to get out today, but due to my workload I am not going to get out for a real ride today. But I can probably get away for 15-20 min. I'm thinking of going for a short run, I have run long ago but nothing recently;
Maybe warmup for a couple mintues, a couple of minutes at a fast pace, maybe a couple sprints, cool down stretch... Would that be beneficial for xc race training? I should add I do regular 'runups' with my bike over my shoulder on one hill on my training route, but it's only about 30 seconds.
Personally I find running does a lot for my general fitness; but seems to have done nothing for bike fitness / speed. Subsequently I try to run only twice a week for about 30 minutes each session and mix up it up with a few sprints, etc...
Like yourself I am pretty "time poor" due to work / family / life commitments. However I find squeezing that extra cycling session or two on the trainer, or spin bike to be much more beneficial than running has been.
Of course YMMV!
Last edited by CulBaire; 04-29-2013 at 05:33 AM.
:20 hard as possible effort then :10 rest. For 15 minutes that will hurt.
Or 1 mins as hard as you can maintain then :30 rest. Any combo like that. Or even do 5 of the :20 with the rest and then go to 1:00 5 times and back to :20. So many possibilities.
Easier to have an idea what combo you want to before getting on back then you just do it.
Tabatas! only 4 mins for 1 set of intervals.
You will probably want 5 mins of warm up and 5 mins of cool down.
Thats 14 mins total and yes, you will feel it.
Raised in a Chicken-Coop by Chickens
I don't generally follow James Wilson's recommendations for general training but for break from bike training i find his exercises to be pretty good. here is what I found working best in a time crunch :
1. Turkish get up (6 per side)
2. Single leg Dead Lift (about 20 per leg)
3. push up (15-25)
4. chin up (5-10)
5. Bulgarian squat (12-20)
repeat 3-5 times
of course, the sets will vary depending on your fitness and weight goals.
I would lean more towards the calisthenics side as well. Mainly because it's a PITA to get a bike loaded on car and ready to go, to get dressed in biking clothes, keeping your bike secure at work, etc. etc. etc. It's just a ton of extra wasted time on top of your precious exercise time.
If I want to maximize my time I would take a small gym bag with tennis shoes, shorts and t-shirt and do similar to rallymaniac.
Here's another workout that uses minimal equipment that I do:
couple of minutes Jumping jacks to warm up, then
100 body squats
100 push ups
100 kettlebell swings (or dumbell swings)
100 body squats again
When you get can't complete a rep, stop and recover; then continue. The pushups is the hardest to get through.
To save prep time per Ponch, do Sheepo's workout but running instead of cycling. I think it will have more beneficial effect for cycling than calisthenics.
Other good option is 15-20 minutes is the perfect amount of time to get in a nice core workout. Most of us neglect it, but a strong core will make you a stronger cyclist and less prone to injury. Tommy D's Core Advantage has a bunch of cycling-specific core workouts that are about 15-20 minutes long.
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