Effective Hour Bike Workouts
The thought of putting hours and hours into your regular bike workouts not only seems daunting and exhausting, but also very difficult to manage with your regular, daily activities. One hour bike workouts are not only an effective way to get your required fitness training, but they are also easy to adjust into your daily schedule. As long as the bike workouts are designed to be rigorous, to boost your stamina and endurance levels, and to enhance your fitness levels, you will be ready well in time for the race. The following hour long bike workouts are an excellent way to manage your training along with your daily schedule.
Bike Workout # 1
Practice hour long hill sprint bike workouts to improve your endurance and stamina. Find a steep hill that is about 300 meters long. The hill should ideally have a flat run-in along with a flat top. After performing your basic warm up, choose a small gear as you start going uphill. Maintain the same gear all the way till the top. The entire journey uphill should take about 45 seconds. Put in your maximum effort as you work your way uphill out of the saddle. Take a break of 10 minutes to give your body time to recover and then repeat the whole process again. If done in the correct way, you will only be able to repeat this maximum intensity bike workout four or five times.
Bike Workout # 2
Practice climbing acceleration bike workouts to help your body get accustomed to handling surges. This bike workout should be practiced on a climb that is about 6 to 8 minutes long when riding at threshold. After performing your basic warm-up start cycling at the functional threshold which is the speed that you can maintain for an hour. Follow a repetitive sequence of 50 seconds at threshold, and then dive into a 10 second sprint. Perform this sequence continuously for six minutes (assuming that you take 6 minutes to reach the top of the climb), then cycle back downhill and give your body six minutes to recuperate from this rigorous workout. Repeat the climbing acceleration bike workout three times.
Bike Workout # 3
Practice hour long power interval bike workouts to enhance your VO2 Max power. These power interval bike workouts can be practiced in an indoor training facility, or outdoors on a flat or slightly inclined road. The workout consists of three minutes of maximum-intensity effort followed by three minutes of recovery time. This six minute sequence is to be repeated at least six times. For the power interval bike workouts it is especially important for you to be mentally and physically well rested because this bike workout is definitely harder than it seems!