Bike Routines

     Working out is really a competition against yourself.  I'm constantly trying to beat my old times/distances.  I've been doing a bike routine, lately. I read that to mimic outdoor speeds, I need to go 5-10 mph faster than my average speed on the road. It makes sense considering that there's no wind, weather, or terrain to worry about. But, really, have I ever kept track of my speed outdoors? I bought my first bike (since being a kid) last Summer and I did not keep track of my speed. I'm pretty sure that I was just as fast as the common snail. Anyway, I'm pretty certain that the typical road cyclist rides at 10 mph. I probably did that going down the hills! 

  

     On the bike, don't pay attention to watts or mets (unless you are an elite athlete). I'm doing intervals -- sprint -- recover. I like to keep my rpm's over 60. I might ride 70-80 rpm's for 5 minutes, blast over 100 rpm's for 1 minute, and do 60 rpm's for 1 minute. I'll repeat this 5 times.  I think this is a great start for a beginner who's not in the best of shape. 

     Here's an example of a bike routine at the gym that will burn 500 calories:

 MINUTES                           RPM                                   RESISTANCE

0-5                                        80                                       5

5-10                                      80                                       7

10-12                                    80                                       8

12-13                                    85                                       6

13-15                                    90                                       8

15-16                                    85                                       6

16-18                                    95                                       8

18-19                                    85                                       6

19-21                                    95                                       8

21-25                                    90                                       6

25-26                                    100                                     8

26-27                                    90                                       6

27-28                                    100                                     8

28-29                                    90                                       6

29-30                                    100                                     8

30-33                                    90                                       6

33-35                                    95                                       8

35-40                                    80                                       6

     

     I think changing it up and paying attention allows you not to get bored. You're too busy pushing through barriers and setting up the next resistance level. It's 40 minutes and if I'm needing a quick bike workout, well, I usually do the 5k and set the resistance around 7.5. It takes about 17 minutes, unless you're having a very tired slow day, it'll take around 20 minutes. 

     Gym song of the day: Hatebreed -- Another Day, Another Vendetta