Bike trainer

Here's a workout lasting 1 hr 40 min in preparation for aviva.  


Warm up for 15min. By end of warm up, HR should go up to 130 at least. Stretch.  


Drill: -(30s left leg pedaling - 30s both legs - 30s right leg pedaling - 30s both)X10. NO rest between each set. Keep moving. 


Spinning: (1min@90rpm - 1min@100rpm - 1min@110rpm - 1min@120rpm)X5, recovery for 2min between sets. Use small chain ring  


Main-set: 30min hard, aiming to reach HR~155 near the mid of the 30min period. Use large chain ring (race gear)  


Cool-down: 10min easy  


This was a tough workout for me, and earlier I made the mistake of trying to spin on the large chain ring. I found that I couldn't reach 120, not even 110. So use the small chain ring to spin. To start off, do fewer sets, e.g. 4 sets of one-legged pedaling, and 2 sets of high cadence spinning, and 10 min or hard cycling.  


For the one-legged pedaling, concentrate on circular motion, i.e. heels down on the downstroke and heels leading on the upstroke to develop a smooth circular motion. With practice, the pedaling stroke becomes natural. I focus on the circular motion when going into a slope.  


Equipment needed:

• Bike Trainer
• Spare wheel if possible. The rollers tend to wear down the tires very quickly. I use my old wheel with a cheap cassette and use hard durable tires. Continental has a trainer tire just for this purpose.
• Cadence sensor and HRM
• Towels beneath the bike - you'll sweat lots!
• A huge water bottle
• Fan - it'll get hot
• TV (optional)

Bike trainer is one of my least favorite workouts, but it really helps develop good technique. Happy spinning!