Bike Blog

Exercise Bike Workouts to Help with Speed

Exercise Bike Workouts to Help with Speed

The sensation of smooth tarmac or uneven gravel under your tyres is incomparable. No matter how much you enjoy riding outside, there will inevitably be days when the weather won’t allow it. Try one of these cycle workouts to help you get fitter overall in as little as 30 minutes during those times.

Whether you want to maintain your cycle fitness for when you get back on the Irish roads or if you are a pure connoisseur of exercise Bikes and indoor workouts, you can really see great results with these workouts. You can truly build your muscle fibres and level of overall fitness with the controlled constancy of indoor cycling, which surely translates to a higher success rate on the road.

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But make sure you’re prepared for success before you start cycling.

Three Pointers for an Effective exercise Bike Workout

  1. Pick a quality Bike

Although home indoor cycling cycles can be expensive, they might be a wise purchase if you ride all year long or live in an area where it’s not always convenient to ride outside. Our full range of InTheMarket.ie excercise Bikes are all designed for home use and there is a huge selection and a budget to suit everyone. See Here for our full range.

  1. Adjust the bike so it fits your body.

Allow enough time before your ride to ensure that your bike is configured correctly for your physique. When setting up your bike, stand next to it and adjust the seat so that it is hip height.

The kneecap should be squarely over the ball of the foot or just below the toe line while your knee is at roughly a 90-degree angle, once you’re saddled up and clipped in. Similar to how the elbows should bend softly when touching the handlebar, there should be a delicate bend or give in the knee when the legs are fully extended. The handlebar height mostly relies on personal preference. In order to relieve pressure on the lumbar region, we advise maintaining the bar on the higher side if you have lower back problems.

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  1. Be conversant in the terminology

If you are using the free or paid for YouTube classes, you will see that many teachers of indoor cycling make reference to various positions on the bike. First position is frequently represented by sitting in the saddle and holding the handlebars. In second position, you typically stand tall and straight with your hands lightly resting on the bar closest to you for balance. This stance is also referred to as “running.” This position, which is equivalent to performing a high knees practise on solid ground, emphasises the “lifting up” aspect of cycling. With your hands on the ends of the bar that are furthest away from you, stand up off of the saddle in third position, which is similar to a standing sprint.

THE WORKOUT

  1. The  Bike Speed Workout

It’s flat here: High accelerations at low to moderate resistance were the goal of this 30-minute exercise session. It’s perfect for a fantastic calorie burn.

  • 3-minute warm-up in the saddle or in third position at a light to moderate speed
  • Three minutes at a moderate speed in the saddle or third position, followed by a 30-second sprint, alternating for six minutes. Repeat the first two stages for a total of three cycles.
  • 3-minute easy-going cooldown
  1. The Exercise on the Bike to Increase Cardio Endurance

This 45-minute cycle is aerobic and intended to increase stamina because having endurance is the capacity to move forward despite being exhausted. Instead of focusing on being out of breath, focus  on feeling uncomfortable while maintaining a certain rpm. This one is a little more difficult and is designed for experienced riders. Use the other two exercises to prepare new riders for this one.

5-minute warm-up at a slow to medium tempo

  • 60-second push with moderate resistance between 80 and 100 rpms on the saddle (should feel like 60 percent of your max effort)
  • 30-second break
  • Maintain 90 rpms for the 90-second push in the saddle with a little bit more resistance than the last interval.
  • 30-second break
  • Do at least 80 rpms throughout.
  • five-minute break
  • rehearse the drill pattern and recovery three more times
  • 5 min. of cooling off
  1. Tabata Bike Exercise

The intervals in this kind of HIIT training are short and hard, with little time for recovery. This 30-minute routine is perfect for both beginners and experts, according to Poulin, and the outcomes are aimed towards maximal fat loss and calorie burn.

  • 5-minute warm-up at a slow to medium tempo
  • 8 × 20-second pushes against moderate resistance in third position, followed by 10-second recoveries
  • 1 minute of seated rest with light to medium resistance and speed
  • Repeat the aforementioned intervals and recovery once more.
  • 1 minute of seated rest with light to medium resistance and speed
  • Light to moderate resistance for 4 x 40-second pushes in the saddle, followed by a 20-second recovery
  • 1 minute of seated rest with light to medium resistance and speed
  • Repeat the aforementioned intervals and recovery once more.
  • Maximum exertion for 60 seconds, followed by a 5-minute cooldown
  1. 4. Using a Bike to Increase Muscular Endurance

Riley Missel, a former Bicycling editor and certified Spinning instructor, offers another difficult workout that consists of high-cadence muscular endurance intervals that steadily increase either your cadence or the resistance of the bike. Missel advises keeping your upper body still and trying to ground yourself through your sit bones when pedalling at a greater cadence.

8 minutes of light to moderate tempo warm-up

Start at 90 revolutions per minute and increase your cadence by 5 every 20 seconds with the goal of finishing at 120 revolutions per minute.

Increase your resistance by one level every 30 seconds while spinning for six minutes at 90 revolutions per minute (if you dip below 90 rpms, stop increasing resistance and hold until end)

a three-minute break

Repetition of drills and recuperation 2×5-minute cooldown periods

InTheMarket’s  Bike Workouts to Help with Speed

The sensation of smooth tarmac or uneven gravel under your tyres is incomparable. No matter how much you enjoy riding outside, there will inevitably be days when the weather won’t allow it. Try one of these cycle workouts to help you get fitter overall in as little as 30 minutes during those times.

Whether you want to maintain your cycle fitness for when you get back on the Irish roads or if you are a pure connoisseur of  Bikes and indoor workouts, you can really see great results with these workouts. You can truly build your muscle fibres and level of overall fitness with the controlled constancy of indoor cycling, which surely translates to a higher success rate on the road.

But make sure you’re prepared for success before you start spinning.

Three Pointers for an Effective  Bike Workout

  1. Pick a quality Bike

Although home indoor cycling cycles can be expensive, they might be a wise purchase if you ride all year long or live in an area where it’s not always convenient to ride outside. Our full range of InTheMarket.ie  Bikes are all designed for home use and there is a huge selection and a budget to suit everyone. See Here for our full range.

  1. Adjust the bike so it fits your body.

Allow enough time before your ride to ensure that your bike is configured correctly for your physique. When setting up your bike, stand next to it and adjust the seat so that it is hip height.

The kneecap should be squarely over the ball of the foot or just below the toe line while your knee is at roughly a 90-degree angle, once you’re saddled up and clipped in. Similar to how the elbows should bend softly when touching the handlebar, there should be a delicate bend or give in the knee when the legs are fully extended. The handlebar height mostly relies on personal preference. In order to relieve pressure on the lumbar region, we advise maintaining the bar on the higher side if you have lower back problems.

 

 

  1. Be conversant in the terminology

If you are using the free or paid for YouTube classes, you will see that many teachers of indoor cycling make reference to various positions on the bike. First position is frequently represented by sitting in the saddle and holding the handlebars. In second position, you typically stand tall and straight with your hands lightly resting on the bar closest to you for balance. This stance is also referred to as “running.” This position, which is equivalent to performing a high knees practise on solid ground, emphasises the “lifting up” aspect of cycling. With your hands on the ends of the bar that are furthest away from you, stand up off of the saddle in third position, which is similar to a standing sprint.

THE WORKOUTS

  1. The  Bike Speed Workout

It’s flat here: High accelerations at low to moderate resistance were the goal of this 30-minute exercise session. It’s perfect for a fantastic calorie burn.

  • 3-minute warm-up in the saddle or in third position at a light to moderate speed
  • Three minutes at a moderate speed in the saddle or third position, followed by a 30-second sprint, alternating for six minutes. Repeat the first two stages for a total of three cycles.
  • 3-minute easy-going cooldown
  1. The Exercise on the  Bike to Increase Cardio Endurance

This 45-minute cycle is aerobic and intended to increase stamina because having endurance is the capacity to move forward despite being exhausted. Instead of focusing on being out of breath, focus  on feeling uncomfortable while maintaining a certain rpm. This one is a little more difficult and is designed for experienced riders. Use the other two exercises to prepare new riders for this one.

5-minute warm-up at a slow to medium tempo

  • 60-second push with moderate resistance between 80 and 100 rpms on the saddle (should feel like 60 percent of your max effort)
  • 30-second break
  • Maintain 90 rpms for the 90-second push in the saddle with a little bit more resistance than the last interval.
  • 30-second break
  • Do at least 80 rpms throughout.
  • five-minute break
  • rehearse the drill pattern and recovery three more times
  • 5 min. of cooling off
  1. Tabata  Bike Exercise

The intervals in this kind of HIIT training are short and hard, with little time for recovery. This 30-minute routine is perfect for both beginners and experts, according to Poulin, and the outcomes are aimed towards maximal fat loss and calorie burn.

  • 5-minute warm-up at a slow to medium tempo
  • 8 × 20-second pushes against moderate resistance in third position, followed by 10-second recoveries
  • 1 minute of seated rest with light to medium resistance and speed
  • Repeat the aforementioned intervals and recovery once more.
  • 1 minute of seated rest with light to medium resistance and speed
  • Light to moderate resistance for 4 x 40-second pushes in the saddle, followed by a 20-second recovery
  • 1 minute of seated rest with light to medium resistance and speed
  • Repeat the aforementioned intervals and recovery once more.
  • Maximum exertion for 60 seconds, followed by a 5-minute cooldown
  1. 4. Using a Bike to Increase Muscular Endurance

Riley Missel, a former Bicycling editor and certified Spinning instructor, offers another difficult workout that consists of high-cadence muscular endurance intervals that steadily increase either your cadence or the resistance of the bike. Missel advises keeping your upper body still and trying to ground yourself through your sit bones when pedalling at a greater cadence.

8 minutes of light to moderate tempo warm-up

Start at 90 revolutions per minute and increase your cadence by 5 every 20 seconds with the goal of finishing at 120 revolutions per minute.

Increase your resistance by one level every 30 seconds while spinning for six minutes at 90 revolutions per minute (if you dip below 90 rpms, stop increasing resistance and hold until end)

a three-minute break

Repetition of drills and recuperation 2×5-minute cooldown periods

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