This summer we’ve been hitting it extra hard in our Chanhassen Walk-Run Club program.  The WRC is an awesome (and proven) program to dramatically increase 5k and 10k times, as well as shed ugly, unwanted bodyfat.  However, for some, it can be a bit taxing on the body.  Sprinting is one of the most effective ways to train for fat loss, but it does take its toll on the body.  That’s why proper nutrition, rest and recuperation exercises are critical.

However, there is another option… Bike Sprints!

Today I have a special guest blog post from cycling guru Ron Fritze all about bike sprints and how he loves to use an indoor trainer…perfect for us Minnesoooota folks who don’t get a whole lot of summer…

Check out Ron’s post to learn more about indoor cycling, sprint training, and some of his favorite indoor bike trainers.

Cycling On An Indoor Trainer: The Perfect Tool For HIIT Cardio

If you haven’t been living under a rock, one of the hottest fitness trends is HIIT or high intensity interval training. You might liken it to high-octane power cardio and it has been the key to success for many when it comes to fat loss. It doesn’t matter if you are new to fitness or a seasoned bodybuilder, everyone can reap some benefits from HIIT. Some of these benefits include:

• Burn more calories in a shorter time and elevate your metabolism versus low-intensity cardio
• Increase your speed
• Increase your stamina
• Increase your power

 

Indoor Bike Trainer 101

You may not be familiar with indoor trainers, but they are a powerful tool when it comes to HIIT training. Small and easy to store away, an indoor cycle trainer can transform any bike into a resistance-adjustable stationary bike.

Indoor bicycle trainers come in three varieties: fluid, wind and magnetic trainers. Each attaches to the rear wheel of a rider’s bicycle and allows for resistance adjustments to make rides more or less challenging. Here is a quick look at each:

1. Fluid bike trainers like the Kinetic Road Machine, or the CycleOps fluid trainers spin an impeller in a silicone fluid to create resistance. Typically, fluid trainers have been considered the best indoor trainers, but new advancements in magnetic trainer technologies, such as seen in the Cycleops Supermagneto Pro, also make mag trainers a great choice as an indoor trainer. Which leads us to the next type of trainer.
2. Magnetic bike trainers, like the Cycleops mag trainer, create resistance by taking a roller-powered flywheel and make it spin it through a magnetic fluid.
3. A wind trainer uses air fans that are roller powered to create resistance for the rider. Wind trainers are the least powerful and loudest of the three indoor trainer types. On a positive note, they are the least expensive. This makes wind trainers an attractive option when budget is a concern.

All three types of trainers allow you to take your own bike and use it indoors for an excellent workout. This is probably their greatest benefit since most stationary bikes are very uncomfortable. If you are a competitive rider, or even a casual one, outdoor bikes are usually easier on the body and can be custom fitted for maximum comfort.

 

Indoor Bike Trainers For HIIT?

If you’ve ever performed HIIT cardio, you know it is a mix of short bursts of all out intense effort and longer duration slow and steady effort. Most are familiar with HIIT running workouts where you alternate short sprints and longer periods of jogging. Well, indoor trainers were built for HIIT. They give a nice change of pace from ground-pounding sprint/jogging HIIT. In fact, riding on an indoor trainer, while it can be quite an intense workout, is very low-impact and easy on the joints (your knees, hips and ankles will thank you). Just like with running, you can put together a HIIT program using your indoor trainer and bicycle. For example, you can ride an all out sprint for 10 to 15 seconds and alternate it with 30 to 45 second periods of low intensity riding. Here is a sample workout I use frequently:

• Minutes 1 – 5: Warm up with a low intensity spin
• Minute 6 through minute 15: 15 seconds hard pedaling intervals followed by 45 seconds easy spinning intervals
• Minutes 16 – 20: Slow and easy cool down

Here is another workout that I like to use:

• 2 minute warm-up
• 5 minutes of 10 seconds hard and 30 seconds easy
• 5 minutes of 20 seconds hard and 20 seconds easy
• 2 minute cool down

As you can see, putting together an effective HIIT workout is pretty easy with an indoor trainer.

(Note from Justin:  You know I love interval training.  The tracks offered in the Workout Muse Classic Package offer a 16-week progressive interval training program.  They’re perfect for what Ron is talking about here).

 

Indoor Trainers – A Nice Addition To Your HIIT Arsenal

If you train like me, you might use HIIT cardio a few times a week. Sprint/jogging HIIT can get repetitive and be very hard on the body. By using an indoor trainer, you can add a little variety to your HIIT training. You will achieve an incredibly challenging workout yet keep pains, strains and injuries minimized due to the low-impact nature of cycling. Indoor trainers also take weather and road conditions out of the equation, so you can enjoy their use year-round.

 

About the author: Ron Fritzke enjoys riding his assortment of bikes, as well as looking for quality cycling gear which he writes about on his cycling-review.com site. Ron is also a former 2:17 marathoner who now directs his competitive efforts toward racing his bike..

Tags: CycleOp Fluid Trainers, HIIT Cardio, Indoor Bike Trainer, Indoor Cycle Trainer, Indoor Cycling, Kinetic Road Machine, Ron Fritze, Workout Muse Classic

This entry was posted on August 9, 2011 at 6:51 pm. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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