| Indoor bike trainers keep cyclists fit when cold winter | | | | your pedal stroke, thus making a faster, smoother ride |
| months keep them from bike riding outdoors. Make | | | | with less effort. |
| indoor training more productive with speed drills and | | | | Lastly, you can spin at an easy to moderate pace for |
| several variations in your workouts. | | | | one to two hours to build your aerobic engine. Perform |
| High cadence spin-ups spin a small gear at a fast | | | | this exercise on days when you're not doing intervals |
| cadence. You can amp up your speed to between 110 | | | | and increase your stamina. |
| to 115 for 30 seconds and reduce it to 90 RPM for | | | | While you're cycling indoors, pop your favorite upbeat |
| one minute. Repeat this fast-slow cycle, adding 30 | | | | tune into your stereo or MP3 player to keep your ride |
| seconds to each fast interval until you reach three | | | | fun and fresh. Invite a couple friends over to your |
| minutes. This exercise can give you the strength to | | | | home with their stationary bike trainers, and go on a |
| increase your speed on your bike when the weather | | | | group ride if you have the space. If you're limited on |
| allows you to cycle outdoors again. But, be sure to | | | | space, don't forget your garage. It might just be warm |
| recover at least one minute during the slower interval. | | | | and spacious enough to accommodate your gathering |
| Try out single-leg pedaling by resting one foot on a | | | | of cyclists. |
| chair next to your trainer and pedaling with the other. | | | | Your indoor bike trainer doesn't just have to be an |
| Strive to pedal at 90 RPM for 30 seconds to create a | | | | unmatched replacement to outdoor cycling. It can be |
| smooth pedal stroke. Switch legs, and increase your | | | | another enjoyable element to your cycling experience |
| pedaling time up to four minutes. This exercise trains | | | | that keeps you in shape. |
| your neuromuscular system to get rid of dead spots in | | | | |