no one line


Winter Hibernation Part II
January 6, 2010, 5:21 pm
Filed under: rollers, training

Snow on the ground means that it’s time to dig the rollers out of the closet, get back to working on a smooth pedal stroke, and queue up TV shows and movies on the computer, hoping they’ll keep you entertained enough to stay on the rollers long enough to get a workout.

From my friend and teammate Al comes this training outline:

Due to the shiiiiite weather I’ve been riding the rollers a ton and I’ve created the “Hulu Interval”!!!! Watch a hulu tv show while riding rollers. TV shows usually last around 22 minutes. In those 22 minutes there are three 30 second commercial breaks.

Step 1. Ride at a steady pace until the first commercial then sprint all out for the 30 seconds, then return to riding a steady pace and continue watching your show. Repeat this two more times when the commercials appear.

When the show is over get off the rollers, quickly change into sneakers and do 4 sets of squats with 25 reps per set. I’ve been doing it with a 25 pound weight held out in front of me. (You can also do tabata squats instead)

After the four sets immediately change back into road shoes, choose another hulu tv show, hop back on the rollers and repeat step 1.

Brilliant.

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2 Comments so far
Leave a comment

YES. I love it.

Comment by KFuller

Thanks mattio!

One last thing though. Stay in the drops the whole time!

-Al

Comment by Al




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