Rainy Day Spin Workout

There's just something so calming about watching the rain pitter-patter against your window. Waking up, moving slowly to your coffee-maker, sipping a strong cup of joe as you're lounging on your couch or chair. Watching the world outside your home wash away every trace of yesterday, to make room for a beautiful sunny day tomorrow. In that moment, the world is promising you a better, more beautiful day. And with this workout, I am giving you a slow build to prepare you to ace your next workout. We are doing recovery work today, because without taking it easy on some workouts, you can't ace your hardest workouts. With this workout, we'll be spending the majority building a light sweat and spending more time stretching to improve mobility.

Misty and Rainy day mountain biking in the Black Forest, Germany

Playlist: Big Bootie Playlist, Vol. 19 by 2F

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 ~ 6 mins

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

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 Climb. Add 2 gears. RPM 95. HP 2 or 2.5.

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

1 min: Standing Climb. Add 1 gear. 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.

Hill Climb (Repeat this sequence 2x) ~ 14 mins

1 min: Sitting Climb. Add 3 gears. RPM 90.

8 sets of 5 second jumps (5 seconds up, 5 seconds down).

2 min: Standing Climb. Add 2 gears. RPM 75.

2 min: Sitting Climb. Add 1 gear. RPM 75

4 sets of 5 second jumps (5 seconds up, 5 seconds down) RPM 70.

1 min: Flat Road - recovery. RPM 80+. RPM 75.

Repeat this Hill Climb

Speedy Easy Climb ~ 12 mins

1 min: Sitting Climb. Add 2 gears to Flat Road. RPM 95+.

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

5 sets of speed jumps (1 second up, 1 second down)

1 min: Hover Climb. Add 2 gears. RPM 70+. Bring your through the handles, and have your butt floating above the saddle)

1 min: Sitting Climb. Drop 1 gear. RPM 85-90.

1 min: Standing Climb. Add 1 gear. RPM 70+.

1 min: Sitting. RPM 90-95.

1 min: Sitting. Drop 1 gear. RPM 95-100.

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

1 min: Hovering. Drop 2 gears. RPM 70+.

1 min: Sitting Flat. Drop 3 gears. RPM 70+.

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

Easy Hill Climb ~ 8 mins

1 min: Standing Climb. Add 3 gears. RPM 65+.

1 min: Sitting Climb. Add 1 gear. RPM 80+.

8 sets of 5 second jumps

1 min: Sitting climb. Add 1 gear. RPM 85.

1 min: Standing Climb. RPM 70+.

1 min: Sitting Climb. Drop 2 gears. RPM 90.

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

1 min: Standing Climb. Add 1 gear. RPM 70+.

1 min: Flat Road Recovery. RPM 80+.

Stretching ~ 15 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