Indoor Rider » VIDEOS http://www.indoorrider.com Progressive Cycling, Triathlon, and Fitness Program Wed, 23 Feb 2011 16:27:11 +0000 en hourly 1 http://wordpress.org/?v=3.3 Whitfield – Maui http://www.indoorrider.com/whitfield-1/ http://www.indoorrider.com/whitfield-1/#comments Fri, 22 Jan 2010 13:40:13 +0000 admin http://www.indoorrider.com/?p=1837 Simon Whitfield takes you for a ride in beautiful Maui on his handlebar mounted camera, riding along with Kyle Jones, Andrew Russell, and Austin Horn.

Join the group of elite riders for a fun and effective workout!

Happy Riding!

  iPod / QuickTime – 650mb

]]> http://www.indoorrider.com/whitfield-1/feed/ 0 Test Ride http://www.indoorrider.com/test-ride/ http://www.indoorrider.com/test-ride/#comments Wed, 24 Dec 2008 14:39:48 +0000 admin http://indoorrider.com/?p=7 During this test we are going to establish your current level of fitness and set your target heart rate and/or power training zones. To create your zones we need to find your Lactate Threshold.

What is the Lactate Threshold?
The lactate threshold (LT) is the point during high intensity exercise where lactic acid accumulates in the blood stream faster than the body can metabolize it. It is at this point where your body will primarily use the the anaerobic system to produce energy. It is also commonly referred to as the anaerobic threshold (AT). Read more about the LT. Read about measuring lactate in a lab test here.

Requirements

  1. Make sure you have 36-48 hours of little, to no exercise before doing the test as fatigue may skew your results.
  2. Make sure you eat your last meal at least 2 hours before the test.
  3. A heart rate monitor with a lap function to capture your average heart rate for the final 20 minutes of the test.
  4. A power measuring device to calculate your average power for the 30 minutes of the test. (Optional)

Instructions

  1. Follow the instructions on the video for the 30-Minute Time Trial.
  2. Once you start the test work up to the your peak, sustained intensity over the first 10 minutes. Richard will help you do to this in the video.
  3. The goal of this test is to exercise for 30 minutes at the highest effort you can sustain. You will monitor your heart rate/power throughout the test.
  4. Your average heart rate/power during the final 20 minutes will correspond to your LT. This figure is your estimated heart rate/power at your lactate threshold.
  5. Enter your average hear rate into the hr calc or your average power wattage into the power calc to create your training zones.

 

  Windows Media - Low Res – 302mb
  Windows Media - High Res – 849mb
  iPod / QuickTime – 282mb

]]> http://www.indoorrider.com/test-ride/feed/ 0 Session 1 http://www.indoorrider.com/session-1/ http://www.indoorrider.com/session-1/#comments Sun, 04 Jan 2009 13:41:46 +0000 admin http://indoorrider.com/?p=9 Workout Summary

W/U: 5 mins, spinning – light resistance

Single Leg: 10 mins, 10x(:20RL, :20switch, :20LL,)

Recovery – 1 minute

Spin Ups: 5 mins – elevate heart rate
2x(:30@90,  :30@80)
2x(:30@100, :30@80)
1x(:30@110, :30@80)

Recovery – 90 seconds

Standing 5 mins, elevating the hr
4x(:15 stand, :45 recovery) – good resistance on climbs

Recovery – 1 minute

MS: Intervals 20 mins
1) 2:00 build to z3, 2:00 recovery
2) 1:00 build to z3, 1:00 z3 steady, 2:00 recovery
3) 1:00 steady z3, 1:00 build z4, 2:00 recovery
4) 1:00 build z4, 1:00 z4 steady, 2:00 recovery
5) 1:00 z4 steady, 1:00 build z5, 2:00 recovery

Sprints 3 minutes, 64-67, (seated or standing)
3 x (:30” z4/5 build to high rpm, :30” easy)

Cool Down + Stretching 10 minutes

  Windows Media - Low Res – 328mb
  Windows Media - High Res – 920mb
  iPod / QuickTime – 298mb

]]> http://www.indoorrider.com/session-1/feed/ 0 Session 2 http://www.indoorrider.com/session-2/ http://www.indoorrider.com/session-2/#comments Mon, 05 Jan 2009 04:00:24 +0000 admin http://indoorrider.com/?p=17 Workout Summary

W/U: 10 mins, spinning – building rpm/resistance slowly

Single Leg: 10 mins, 5x(30”SL, 30”both, 30”SL, 30”both)

Recovery – 1 minute

Spin Ups: 5 mins – elevate heart rate
4x(1 minute increase rpm, 30” recovery)

Recovery – 1 minute

Steady Climb 4 mins
1 minute – 80 rpm, z2
1 minute – 80 rpm, z3
1 minute – 80 rpm, z4
1 minute – 80 rpm, z4+

Recovery – 1 minute

MS: Intervals 16 mins
4x(3:00 z3, 1:00 recovery)

Cool Down: 12 minutes
Reverse RPM + Stretching

  Windows Media - Low Res – 331mb
  Windows Media - High Res – 930mb
  iPod / QuickTime – 309mb

]]> http://www.indoorrider.com/session-2/feed/ 0 Session 3 http://www.indoorrider.com/session-3/ http://www.indoorrider.com/session-3/#comments Mon, 12 Jan 2009 04:00:29 +0000 admin http://indoorrider.com/?p=19 Workout Summary

Warm Up: 10 mins, spinning – building rpm/resistance slowly

Single Leg: 10 mins, 5x(45”SL, 15”both, 45”SL, 15”both)

Recovery – 1 minute

Steady Climb 5 minutess
5 x (30” standing climb, 30” seated climb)

Recovery – 1 minute

Ramp Ups: 2 minutes
30” building to 90rpm
30” build to 100 rpm
30” build to 110 rpm
30” build to 120+rpm

Recovery – 1 minute

Main Set: Intervals 21 mins
3 x (5:00 z3 75rpm, 2:00 recovery)

Cool Down: 12 minutes
Reverse RPM + Stretching

  Windows Media - Low Res – 334mb
  Windows Media - High Res – 935mb
  iPod / QuickTime – 311mb

]]> http://www.indoorrider.com/session-3/feed/ 0 Session 4 http://www.indoorrider.com/session-4/ http://www.indoorrider.com/session-4/#comments Tue, 20 Jan 2009 04:00:45 +0000 admin http://indoorrider.com/?p=21 Workout Summary

Warm Up: 10 mins
spinning – building rpm & resistance

Single Leg: 10 mins,
5 x (45”SL, 15”both, 45”SL, 15”both)

Recovery – 2 minutes

Spin ups 6 minutes
2 x 3 minutes as
0:45 @ 90
0:45 @ 100
0:45 @ 110
0:45 @ 120

Recovery 1 minute

Main Set
Steady State Riding – 21 minutes
7 x 3 minutes, increasing effort after each 3 minute set as
1min @ 80 rpm
1min @ 90 rpm
1min @ 100 rpm

Cool Down + Stretching: 10 minutes

  Windows Media - Low Res – 333mb
  Windows Media - High Res – 934mb
  iPod / QuickTime – 311mb

]]> http://www.indoorrider.com/session-4/feed/ 0 Session 5 http://www.indoorrider.com/session-5/ http://www.indoorrider.com/session-5/#comments Fri, 27 Feb 2009 04:00:48 +0000 admin http://indoorrider.com/?p=23 Workout Summary

W/U: 10 mins
spinning – building rpm & resistance

Single Leg: 10 mins,
4 x (60”SL, 15”both, 60”SL, 15”both)

Recovery – 2 minutes

Ramp ups 5 minutes
2 minutes building
90 seconds standing and sitting
90 seconds standing

Recovery 2 minutes

Main Set – 21 minutes
Lactate Threshold (LT) intervals
7 x 3 minutes as (2 minutes @ LT , 1 min recovery)

Cool Down + Stretching: 10 minutes

  Windows Media - Low Res – 333mb
  Windows Media - High Res – 935mb
  iPod / QuickTime – 311

]]> http://www.indoorrider.com/session-5/feed/ 0 Session 6 http://www.indoorrider.com/session-6/ http://www.indoorrider.com/session-6/#comments Fri, 06 Mar 2009 04:00:26 +0000 admin http://indoorrider.com/?p=25 Workout Summary

W/U: 10 mins
spinning – building rpm & resistance

Single Leg: 10 mins,
4 x (60”SL, 15”both, 60”SL, 15”both)

Recovery – 1 minute

Spin ups 4 minutes
4 x (30 sec hard, 30 sec recovery)

Recovery 2 minutes

Main Set – 22 minutes
8 minutes z2/3
2 minutes recovery
6 minutes z3
2 minutes recovery
4 minutes z4/5

Cool Down + Stretching: 10 minutes

  Windows Media - Low Res – 333mb
  Windows Media - High Res – 934mb
  iPod / QuickTime – 311mb

]]> http://www.indoorrider.com/session-6/feed/ 0 Session 7 http://www.indoorrider.com/session-7/ http://www.indoorrider.com/session-7/#comments Fri, 13 Mar 2009 04:00:25 +0000 admin http://indoorrider.com/?p=27 Workout Summary

Warm up: 10 mins spinning
add 10 watts every minute

Single Leg: 10 mins
4 x (60”SL, 15”both, 60”SL, 15”both)

Recovery – 1 minute

Main Set - 30 minutes

Strength building climbs
3 x
1 min standing
1 minutes recovery
2 minutes standing
2 minutes recovery
4 minutes 30” standing climb, 30” seated climb

Cool down – 10 mins

  Windows Media - Low Res – 332mb
  Windows Media - High Res – 931mb
  iPod / QuickTime – 310mb

]]> http://www.indoorrider.com/session-7/feed/ 0 Session 8 http://www.indoorrider.com/session-8/ http://www.indoorrider.com/session-8/#comments Fri, 20 Mar 2009 04:00:19 +0000 admin http://indoorrider.com/?p=29   Windows Media - Low Res – 329mb
  Windows Media - High Res – 924mb
  iPod / QuickTime – 307mb

]]> http://www.indoorrider.com/session-8/feed/ 0