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Takin' care of Business on a bike (1053)
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Several different things going on is this routine...use the whole thing or just pick one to fill in the blanks on a routine of your own......
X = times
example.....3 X means do what ever 3 times
After warm up...........
Attack combo
- :15 standing, add resistance :45 seated, :30 break away(stand and pick up the pace)
- :30 standing, add resistance :30 seated, :30 break away(also called attacks)
- :45 standing, add resistance :15 seated, :30 break away(pump those legs)
Basement Jaxx set...look up this band on i-tunes..the are AWESOME!!!
- :20 standing sprint(fast pace)/:20 standing jog(slow pace):60 stand climb(add tension) 3 X
- :20 hover sprint(hands in third butt back...aero position)/ :20 standing jog/ :60 hover climb(hands in third position, butt over saddle...aero position) 3 X
- :20 seated sprint/ :20 standing jog/ :60 seated climb 3 X
- :20 standing hill climb/:20 flat road/ :60 seated sprint 3 X
- :20 hover climb/ :20 seated flat/ :60 standing sprint 3 X
- :20 seated climb/ :20 seated flat/ :60 seated or standing sprint or free choice 3 X
- Just Shoot me!!! Crank that tension until your legs cannot move...that's a 10....now you have a point of reference....
- tension to 8............:15
- tension to 7............:25
- tension to 6.............:35
- tension to 5..............:45
- Now back up the ladder.........do 1 to 2 X
Climbs and Sprints
- :20 climb/:20 sprint
- :30 climb/ :30 sprint
- :40 climb/ :40 sprint
- :60 climb/ :60 sprint
- Do as many times as you like...up and down the ladder
have fun! Let me know of any questions...caroline
Submitted by Caroline from Bethlehem, PA on 12/11/08
Email: Mcarolineb@verizon.net