The 4 Hour Indoor Cycling Challenge

As you get close to your Ironman you can’t afford to skip your weekly long rides.  This challenge is an alternative for someone who for whatever reason (e.g. not able to start your workout until 6:30 p.m.) can’t do their long ride outdoors.

The challenge– ride 4 hours indoors (steady).

The rules:   take a piece of paper and write out 10, 60, 50, 40, 30, 20, 15, 10, 5 like this:

Can't stop now!

(alternatively you could do: 60, 30, 30, 20, 20, 20, 15, 15, 15, 15)

(update 5/19/2012- I just did 40,40, 30, 30, 20, 20, 15, 15, 10, 10, 5, 5 and it was a good variation)

(update 5/26- did the 5/19 variation, but gave myself a quick on-bike stretching break half way into each rep; off bike stretch break between reps)

Warm up for 10 minutes then cross off the 10.

Ride 60 minutes nonstop steady then cross off the 60 (Sit up or get out of the saddle for :30 after every 2 minutes of riding in the aerobars).

Get off your bike, go to the bathroom, stretch, refill you drink then get back on the bike and…

ride 50 minutes nonstop steady then cross off the 50 (sit up or get out of the saddle for :30 after every 2 minutes of riding in the aerobars).

Get off your bike, go to the bathroom, stretch, refill you drink then get back on the bike and…

continue until you’ve crossed off all the numbers.  Once you’ve crossed off the 60 and 50 the rest will start to look easy.  And once you’ve crossed off the 40 you’re definitely going to finish the workout!

When the going gets tough– use a lifeline!  If you are starting to get very tired and you truly need it, then you can use one of 2 lifelines.

Lifeline #1: Cut A Rep into 2 pieces

If you REALLY need to, then go ahead & cut a rep into 2 pieces.  For example, if you get to the 40 minute rep and you are suffering at 20 minutes, then go ahead & stop. Then do another 20 minute rep.  (Just keep in mind that the 30 min rep you have next will seem miserable after getting used to 20s!)

Lifeline 2 (only after you’ve finished the 60 & 50 min reps & if you are desperate)- skip 1 rep.

If you are suffering and on the verge of quitting you can use lifeline #2.  Go ahead and skip one rep.  Let’s say the person in the last example cut their 40 minute rep into 2 pieces and they are suffering after doing their 2nd 20 minute rep.  They are start their 30 min rep & they can’t take another minute and are about to quit.  OK– cross off the 30 and use your 2nd lifeline.  Now you’ve only got a 20, 15, 10 and 5 minute rep left to finish your workout.  You’ll do 3:30 indoors which is still an amazing workout and you’ve officially completed the challenge. Your next challenge?  To finish without using any lifelines!

This is never an assigned workout, but I guarantee you that if you complete this workout you’re going to feel amazing about yourself and it’s going to build the exact kind of mental strength (and confidence) needed for Ironman.

 

 

About Coady

Lucky to be coaching some really awesome & fun people!
This entry was posted in Uncategorized. Bookmark the permalink.

Comments

  1. Ioan says:

    Kevin suggested I try this w/o last week and the time flew by! Once you’re done with 60 & 50 it’s all downhill. It’s now one of my favs.