Episode 2: Enduro Ride Series

If you're looking for a super fun ride filled with great music and high energy cadences, this workout is for you! Filled with energy, this workout will bring you high and build your stamina by improving your body's ability to use oxygen and pump blood more efficiently over time (and with lots of training!). Specifically, through aerobic training (low intensity and quick cadences) your body starts to produce more mitochondria which produce ATP (a chemical that muscles use to contract). In addition to that, aerobic training imrpoves your heart's ability to pump blood-the more aerobic training you have, the more volume of blood your heart can pump which ultimately reduces the amount of times your heart needs to beat and reduces your overall resting heart rate.

Photo from Exit Glacier hike in Alaska

Playlist: An Irish Tale by Timothy Saditt

HP = Hand Position. Follow Sitting and Standing Cues. If you're curious what positions you should be focused on, check out my blog post. Please use HP 1, 2 or 2.5 when sitting and HP 2 or 3 when standing - beyond that it's whatever you are comfortable with.

Workout

Warm-Up ~ 10 mins

1 min: Sitting Flat road. RPM 95. HP 2 or 2.5.

3 min: Sitting Climb. Add 1 gear every minute. RPM 90. HP 2 or 2.5.

1 min: Standing Climb. Add 1 gear. RPM of 75. HP 3.

2 min: Sitting Climb. Add 1 gear every minute. RPM 90. HP 2 or 2.5.

1 min: Standing Climb. Add 1 gear. RPM of 75. HP 3.

5 sets of 5 second jumps (5 seconds out of the saddle, 5 seconds in the saddle = 1 set). Maintain RPM 80. HP 2 or 2.5.

1 min: Sitting Flat Road - Recovery. RPM 90. HP 2 or 2.5. Drink some water, take it easy.

Moderate Hill Climb ~ 10 mins

1 min: Sitting Climb. Add 2 gears. RPM 95-105.

6x5 second jumps

1 min: Sitting Climb. Add 1 gear. RPM 95.

1 min: Standing Climb. Add 1 gear. RPM 75+.

1 min: Sitting Climb. RPM 90.

1 min: Standing Climb. Add 1 gear. RPM 80.

30 secs: Sitting Climb. RPM 85-95.

30 secs: Standing Climb. RPM 75.

1 min: Sitting Climb. RPM 90.

6x 5 second jumps

1 min: Standing Climb. RPM 75+.

1 min: Sitting Flat Road Recovery. RPM 80+.

Hard Hill Climb ~ 15 mins

Establish a flat road resistance at 80 RPM, at an aerobic intensity. As you approach and surpass 100 RPM, you should make extra effort to stay seated deeply in the saddle without bouncing. Note: If you cannot do this without bouncing, you should not go beyond that point: it will defeat the purpose.

1 min: Sitting Flat Road Cadence Drill. Add 3 gears. RPM 80. (This should be easy)

6x 10 secs - Increase +5 RPM up to 110 RPM.

1 min: Sitting Flat Road. RPM 80.

x3 (Repeat the cadence intervals! Focus on control over your speed!)

1 min: Standing Climb. Add 2 gears. RPM 70+.

30 seconds: Sitting Flat. Add 3 gears to your flat road. RPM 90.

4x 10 secs - Increase +5 RPM up to 110 RPM.

x3 (Repeat cadence drills)

1 min: Standing Climb. Add 2 gears. RPM 70+.

Easy Hill Climb ~ 5 mins

1 min: Sitting Flat road. RPM 95. HP 2 or 2.5.

1 min: Sitting Climb. Add 1 gear every minute. RPM 90. HP 2 or 2.5.

1 min: Standing Climb. Add 1 gear. RPM of 75. HP 3.

2 mins: Flat Road. RPM 80+.

Stretching ~ 18 mins

If you have high or low blood pressure, please consult your doctor before attempting any type of exercise that might invert your head. You are responsible for your body. Please click on the hyperlinks for stretch descriptions.

2 min: Stretch calves on bike, 1 min each side

2 min: Standing calf stretch off the bike, 1 min each side

2 min: Standing Quad Stretch, 1 min each side

1 min: Standing Downward Dog

1 min: Downward Dog

2 min: Hip Flexor Lunges, 1 min each side

2 min: Standing Glute Stretch, 1 min each side (or Pigeon Pose)

2 min: Hurdler Hamstring stretch, 1 min each side

1 min: Frog Pose stretch

1 min: Butterfly Pose

2 min: Forward Fold, 1 min each side