by Lee Unwin, Certified Strength and Conditioning Coach

It's fall and that means its time to start thinking about indoor riding again. I am a die hard believer in cross-training and in my next article I will try to convert the unbelievers, but I also know the importance of trainer time during the winter months. To help get your base training started this season, here are three basic workouts with a couple variations to help keep things fresh.

This first workout is the best way I have found to mimic climbing on a trainer. You can also add several riser blocks under your front wheel to work muscles at similar angles to those when climbing hills outside.

Steady Climb:

Select any gear and cadence maintain this cadence while shifting to a harder gear every 1 minute for 5 minutes. Then spin easy for 5-minute repeat until the hour is up.

Variations:

Maintain different cadences from 80-110 rpms. Start your cadences at different power levels, i.e. a harder gear. Change the ramp length and/or recovery length. Work up the ramp and then back down repeating for one hour. Stand during ramp.

This next workout is similar to the one above, however during this workout try to imagine that you are riding on a flat road trying to slowly ride away from a group or rider who is hanging in your draft. To move away you will increase your cadence, gearing/resistance or both. This workout can be done starting and ending at any zone you desire, it does not have to be a threshold exercise.

Power, Speed Ladder:

Increase Watts every 1 minute for 5 minutes by increasing cadence, gearing or both. 5-minute recovery, repeat 1 hour.

No power meter yet. Increase speed every 1-minute for 5 minutes by increasing cadence, gearing or both. 5-minute recovery.

Variations:

Increase power levels or speed every 15, 30, or 45 seconds. Randomly jump around and maintain various levels or speeds. Step up to your desired zone or speed then step down.

This last exercise is designed to challenge you at various cadences, hopefully helping you avoid the pitfalls of training at the cadence that you are very comfortable in.

Cadence Drills:

1 minute Low Cadence (LC) 60-75 rpm-Select a gear and resistance that will keep you in this range no matter how hard you pedal.

1 minute High Cadence (HC) 110 rpm-Select a gear that allows you to stay above 110rpms, however this doesn't mean an easy gear per se, challenge yourself to find the hardest gear that you can push and still stay above 110 rpm

1 minute Standing Cadence (SC)-Select a gear that allows you to stand comfortably for this duration. Remember there should be little weight on your hands and only slight movement of the upper body when climbing.

1 minute Single Leg (SL)-Select a gear that allows you to pedal smoothly with one leg. This drill will often need to be done starting with 30 seconds and working up to 1 minute.

1 minute Recovery Cadence (RC)-Select any cadence that brings you back to your recovery zone.

These are just a few basic workouts and drills that I use in my classes. Try mixing, matching and experimenting with your own variations. Remember don't just ride- to-ride, make the most of your time by having a plan before you begin. With a little forethought you can correct your weaknesses and keep your riding fresh all winter long.

Lee Unwin holds a BA in Exercise Science. He is also a Certified Massage Therapist, a Certified Strength and Conditioning Coach, and a Certified Training with Power Coach. He and his wife own and operate Unwin Chiropractic and Wellness Center. Lee also represents CycleOps in Marathon Mountain bike events.