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  1. #1
    mtbr member
    Join Date
    Feb 2013

    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.

  2. #2
    mtbr member
    Join Date
    Jan 2004
    Visiting St george/Hurricane? Stay at my vacation rental. Discounts for MTB's

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  3. #3
    mtbr member
    Reputation: CulBaire's Avatar
    Join Date
    Jan 2004
    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 04:33 AM.

  4. #4
    mtbr member
    Reputation: qdawgg's Avatar
    Join Date
    Jun 2007
    :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.
    "Like" the Brewery Ommegang facebook team page

  5. #5
    mnoutain bkie rdier
    Reputation: rydbyk's Avatar
    Join Date
    Oct 2009
    jumping jacks

  6. #6
    Bro Mountainbiker
    Reputation: Sheepo5669's Avatar
    Join Date
    May 2010
    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

  7. #7
    mtbr member
    Reputation: rallymaniac's Avatar
    Join Date
    Oct 2011
    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.

  8. #8
    mtbr member
    Reputation: Poncharelli's Avatar
    Join Date
    Jan 2005
    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 situps
    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.

  9. #9
    DLd is offline
    mtbr member
    Join Date
    Feb 2005
    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.
    Fall is here. Woo-hoo!

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