April Fool’s … Day? Month? Doesn’t seem very funny this year. The coronavirus has stopped the world on a dime. Races and group fitness classes are canceled. Eager anticipation of the hopeful start to the race season resounds in the absence of physical connectivity and on social media. The support of race directors to pull through and create an epic first race of the season is overwhelming. When will we race again? Oh how sweet that will be to race again!!

In all of this, we are trying to follow the rules and train alone. Trying to stay positive commonly spoken about within social groups and world-wide news. The technologies that have been introduced into the world in the past 10 years has enabled us to stay more connected than ever before with maintaining the safe distance. From Facetime, to Zoom and social media platforms.  We are more connected now than any other time in human history although we are more separated physically than even before.

Yes, I said 10 years ago. That was not a mistake. Take a moment to think about where we were just 10 years ago. Smart trainers did not exist in the way they do today. The beta version of Zwift launched in 2014. Power meters were very expensive and scarce. Did you know the Fitbit launched in 2010? With the innovations in the past 10 years, we now workout with automated resistance following a course on our flatscreen tv…. All while virtually riding with our friends! Amazing!!

So, today with all the workout will be fun, a bit crazy and will make you feel like a fool! If it makes you laugh, then it’s a success. This workout will be challenging and not typical so be sure to take care and use good form in all of these moves so you do not hurt yourself.

You will need a bike trainer or stationary bike. If you do not have one, this can also be done by swapping the bike intervals with a treadmill or an outdoor run.

The warm up:

  • 5 minutes easy cycling
  • 5 minutes alternating 0:30 standing, 0:30 seated
  • 6 minutes alternating 1:00 right leg focused, 1:00 left leg focused
  • Stretch if needed

Main set:

This will be a circuit workout so get ready for jumping on and off the bike. If you have clips on your shoes, you will be practicing your transitions so this doubles as a triathlon transition practice! Do this at least 2 times through. Increase the number of reps if you’re looking for a harder challenge.

  • Set 1
    • 5 burpees
    • 5 lunge jumps
    • 5 arm dips with chair or stairs
    • 1 minute mountain climbers
    • 2 minutes hard spin on the bike
  • Set 2
    • 5 side lunges left side
    • 5 Squats
    • 5 Side lunges right side
    • 1 minute wall sit
    • 2 minutes hard on the bike
  • Set 3
    • 1 minute plank
    • 10 crunches
    • 5 side-crunches each side
    • 5 seated hip raises
    • 2 minutes hard on the bike
  • Set 4
    • 5 lateral hurdle hop (each side)
    • 5 speed skaters
    • 5 calf raises each side
    • 5 pushups
    • 2 minutes hard on bike
  • Recovery
    • 5 minutes easy on the bike

Cool down:

  • 5 minutes easy cycle
  • Stretch!

A bit of history:

Here are some links to some interesting history facts about indoor cycling. The value of indoor training was apparent to the earliest cyclists! If they could see Zwift now!





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