I am 6 weeks into my indoor season. I have established a regular routine. I work out on the rollers Sunday through Thursday. The routine goes like this.
Every night I start out with 10 minute abs. I have finally been able to incorporate core exercises into my indoor training. In past years I have promised myself to do core exercises but I've always fallen short when it came time to do it. However, the last few weeks of the 2019-20 indoor season I became pretty consistent about doing core exercises and I could really tell the difference when I started riding outside again. The benefit was so dramatic I am very excited and motivated about doing core exercises. As a matter of fact I decided it's better to do core exercises then to ride on the rollers if I have to choose between one or the other. I basically do one form or the other of a plank or crunch for one minute up to 10 minutes.
Tuesday and Thursday nights are strength nights. On strength nights I warm up and eventually get into my top gear. Basically I'm on my big chain ring in the front, on my smallest cog in the back. I do long and short intervals in and out of the saddle. I mix up the interval patterns so as not to become monotonous. I supplement my work out with isometric upper body exercises and dumbbell work.
On Sundays Mondays and Wednesdays I'm doing intervals where I'm going from a slow cadence to a high cadence and/or a high cadence to a slow cadence. Here again I mix up the interval patterns so it's not to become bored and unmotivated. For these intervals I'm on the big chain ring and in the middle of the cluster in back. I emphasize spinning fast and breathing hard during these workouts.
I am on the rollers for 40 minutes to an hour. The gist of the work out is to be intense not long. It's more exciting to do a short intense workout than to do long marathon sessions on the rollers. Excitement keeps me motivated, marathons drive me crazy.
It's also motivating to remember I'm working on next outdoor season’s rides today.
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