Guidelines For Indoor Cycling

Enjoy

Make time. Put it in your diary. Make it a habit.

Heart rate based training is highly effective.

For the sake of uniformity, we use 205 less half your age as 100% of effort. So if you are 50 years old, 205-25=180. Use 180bpm as your max. 70% =126bpm etc.

I have found over many successful years of cycling that regular indoor sessions improve the following.

1. The way you sit on your bike

2. Your cadence

3. Dictating your own pace and efforts

4. Effective tool for peaking at the right time

5. Ride despite the weather (or lockdowns)

Method

Warm up properly. Doctors recommend 20 minutes to get the heart ready for effort. For the sake of time keeping our shorter sessions have 10 minutes of warm up.

Whether you use a fan or not, you will sweat more than on outdoor rides. Therefore for sessions longer than 60 minutes, we recommend you use your favourite sweat replacement formula, as though you were going for a long road ride. Always hydrate properly

Always warm down in an easier gear.

Vary your training; don’t do hard sessions on consecutive days.

Get out of your wet kit as soon as possible. Your sweat is very salty and can cause saddle sores. Shower as soon as you have cooled down sufficiently (not completely)

Get into the habit of stretching, especially after the harder sessions. Treat this as part of the session. Do it as soon as possible after the session. Stretch your quads and hamstrings if nothing else. It assists recovery and has long term benefits.

Disclaimer

Make sure you are medically fit before starting out.

Users of these programs do so entirely at their own risk.

Maurice Hall and Velogique accept no responsibility in the event of injury howsoever arising, from any cause whatsoever during or as a result of this training regimen.

Personalised plans and strength home training are available by emailing maurice@velogique.co.za