One of the things I tell myself on rainy, cold days is that this is a perfect opportunity to get a leg up on my competition. Most riders don’t put much into their indoor rides. It’s seen as something to just ‘get through’. Well, over the years, I’ve developed a lot of different workouts that not only help make the indoor time go by fast, but also they will genuinely make you a faster rider.
Most riders either avoid riding on the trainer altogether, or completely abandon it come spring. I will tell you that some of your best workouts can be done indoors…Winter or Summer. There are no cars, squirrels, 30-foot dog leashes, etc. to get in the way of your rides. Every serious rider should invest in a good dependable portable trainer and use it!
Having said that let me shoot out a good workout in lieu of tonight’s practice. I’m breaking it out by age group. (7-9 year olds) (10-12 year olds) (13yr and up). This workout for all groups will be a ‘build’ workout. Meaning that it get’s harder as you go, and you need to concentrate on holding the same cadence all the way through. You should also know you gearing in the back.
Junior gearing is such that your 14tooth cog in the back is your hardest or ‘fastest’ (and smallest). The gears typically go up one tooth until it reaches the 19 or so, then may skip 2. For these workouts, we are going to focus on being in the 14t, 15t, 17t and 19t. Everything will be done in your large chain ring in the front (except for your recovery and super-spin) The point here is to know and learn your gearing)