Indoor cyling Fitness For Beginners

Training at any time for most people can be a hassle, not only does it take up time but it hurts the next day and you end up walking around like you have soiled yourself for a couple of days, and that for most people is enough to knock the training on the head..
But,Its this sorness that we need to overcome, once you get beyond that Lactate build up (the feeling you get when your legs are heavy) and muscle cell repair it's rare that this will happen again unless you let your training slip for a few weeks. The reason for getting this muscle sorness is due to the muscle cells being ripped apart then rebuilding. Its a bit like evolution they try to evolve they rebuild stronger and try to protect against this happening again. This is an on going process that needs to be done a few times till your muscles are conditioned enough for cycling at your what ever level your trying to reach.

Below are a 2 programs for indoor training, they are very basic fitness programs that are there to get you going they are aimed at sorting out your Aerobic fitness levels and condition you enough to help move on to bigger things.

Before you start we will use a sytem called PE ( Percived Effort) Its a scale of 1-10 (1= easy and 10=V.V.Hard 100% effort) and you have to judge yourslef on how hard you are workin its a good way to motivate yourself as you can ask yourself how hard am i going could i go harder? For these programs i would try and get a percived effort of around 7. if your using a HR monitor this would be around 70% maximum hr. There are other ways PE can be used but i will tell you more about this at another time.

Indoor cycling programs:by Jesper Bondo Medhus Training for Cylclists

Aerobic power 1 (50 minutes)

15 minutes – Warm up (increasing intensity)
5 x (4min high intensity + 2min low intensity)
5 minutes cool down

Aerobic power 2 (49 minutes)

15 minutes – warm up (increasing intensity)
5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery5 x (40 sec. very high intensity – 20 sec. low intensity)
5 minutes cool down

This program is also designed to increase your maximum oxygen consumption. You work with a slightly higher intensity during the intervals than in the previous ‘Aerobic Power 1′ program. You will also gain increments in your anaerobic capacity.
You can expect results after only a couple of training sessions. This program really rocks.

Enjoy

Indoor cycling programs:by Jesper Bondo Medhus http://www.training4cyclists.com/effective-programs-for-indoor-cycling/