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2004/02/18, 10:32 PM
Say you have for instance 15 levels on your bike(in manual mode, each level is a harder resistance). Start out for 2-3 minutes at a warmup level, for instance level 3. Now, at the end of your warmup, crank it up to level 5 for 30 seconds and go all out at that level, then drop back down to level 4 for 30 seconds. Now, go up to level 6 for 30 seconds, then back down to 4 for 1 minute active rest. Now, crank it up to 7, go 30 seconds, and back down this time to level 5 for 45 seconds. Then crank it up to level 8 or 9, go 30 seconds, back down to level 5 for 45 seconds to 1 minute, then up to level 10 for 30, back down to level 5-6 , etc. This works well, keep trying to improve your levels by either increasing the time spent at higher levels or decreasing your active rest times. If you have a bike that has an interval program, this works well. Start out at your warmup, each hill section is usually 15 seconds in time, and there are usually sets of 3 hills. So, at each hill, crank it up one more notch, then at the end of the 3 hills, go back down. Now, at the start of your next hill, crank it another notch higher, and so on. 15 minutes of this is all you need.
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If you don't stand for something, you will fall for anything....
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