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Archive for October, 2009

Indoor Cycling to Stay Fit During Winter & Cycling Training Plan – Week of Oct 19, 2009

October 19, 2009 By: Joel Category: Cycling, Cycling Training

How to Stay Fit During Winter Indoor Cycling Using an Indoor Bicycle Trainer, Your Road Bike and a Motivating and Realistic Virtual Indoor Cycling DVD

Indoor Cycling Training

Indoor Cycling Training

Winter is here and cyclists know how difficult and uncomfortable it is to train in the cold weather. Cycling outdoors is impossible for many cyclists throughout the world who have to endure months of snowy weather. Using indoor cycling during those cold months is a great way to stay fit and in top cycling condition throughout the year.

It is very important for any cyclist to keep their legs and brain accustomed to the pedaling motion, maintaining leg speed and power. Recent brain science studies, as discussed in Joe Dispenza’s book Evolve Your Brain: The Science of Changing Your Mind, have proven that when you repeat the same physical motion everyday, you build a new and strong neuronet in your brain that controls the muscles that engage in that motion. This is why it is so important to keep that “cycling” neuronet in your brain strong all year long. If you stop using your cycling muscles that engage when you are pedaling on your bike, you will also lose that “cycling” neuronet that you’ve been working hard to build all this time that controls your cycling pedaling motion. That’s why you’ve heard the phrase “If you don’t use it…you lose it!”

All you need to keep your cycling fitness up is to keep training indoors with a spinning bike, or an indoor bicycle trainer, your road bike and a good spinning DVD that helps you stay motivated and engaged during your indoor cycling training sessions. Your indoor cycling training sessions should consist of 1-2 hours per day, 5 days per week, keeping your heart rate between 130 and 150 beats per minute with 2 out of the 5 days with some intensity intervals of 3-5 minutes long at 170-190 beats per minute to keep your competitive edge.

Here at ChavezCycling.com we have been filming incredible footage of some of the professional cycling races from the racers’ perspective using a high definition helmet camera. We have compiled the footage into a 60-minute long virtual and realistic indoor cycling DVD, blended with fun, upbeat music that will help you stay motivated during your indoor cycling workout. This footage is so realistic that you will feel like you are actually participating in the race, giving you the adrenaline rush that you need to stay excited during your cycling training session.

Also, it’s good for any cyclist to take this winter “off-season” time to go to the gym at least 2-3 times per week to build their muscle and bone mass that was lost during the cycling racing season. This is necessary, and something that we will discuss in greater detail in the upcoming blog posts.

For Those Who Can Train Outdoors, Here Is This Week’s Cycling Training Plan:

We at ChavezCycling.com will keep riding but will be taking it easy for this week. So, this week will be an “easy week” as outlined below. After this week, we will integrate 2-3 days per week in the gym to our cycling training plan to build muscle strength and bone mass that have been lost during the racing season.


Monday:

  • Off (rest day)


Tuesday:

  • Time On Bike: 2 hours
  • Gear: 39/17 or 39/16 (small chain ring, easy “spinning” gear)
  • Speed: 18 – 20 mph (30 – 35 km/h)


Wednesday:

  • Time On Bike: 3 hours
  • Gear: 39/17
  • Speed: 18 – 20 mph (30 – 35 km/h)
  • or do a group ride, easy, drafting


Thursday:

  • Time On Bike: 2.5 hours
  • Speed: 18 – 20 mph (30 – 35 km/h)
  • Gear: 39/17 ,16, or 15


Friday:

  • Time on Bike: 2.5 hours
  • Speed: 18 – 20 mph (30 – 35 km/h)
  • Gear: 39/17 ,16, or 15


Saturday:

  • Time On Bike: 3.5 hours
  • Find a group ride or race
  • ChavezCycling.com will be doing the St. Pete ride on Saturday.


Sunday:

  • Time On Bike: 3.5 hours
  • Find a group ride or race
  • ChavezCycling.com will be doing the San Antonio ride on Sunday.