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At-Home Cycling Workout

  • January 23, 2013
  • By Brittany

O.k. I have to show you my dinner from last night and tonight.  Ready?

Healthy Japanese Salmon with Soba Noodles and Veggies


It was un-believeably good!  Now let me tell you how to make it.

First, you open the packages, then you cook the salmon and microwave the veggies and then you eat!.  Did you think I was going to go into an elaborate recipe about how I made this salmon with soba noodle salad and veggies?  Gotcha!  It is a FreshDirect Smart and Simple Meal.  it takes about 8 minute to make and about the same amount of time to eat.  Plus its low in fat and calories.  If you live in NY, Northern NJ, Southern CT or Greater Philly area, give it a try! 😉

Anywho, I have to tell you that one of my all-time favorite workouts is indoor cycling (I also love outdoor cycling but given that it is 16 degrees outside right now we’ll stick with indoor, mmkay?).  You know my love for Flywheel, speaking of which, I went to class last night after a hiatus-hardest.class.ever.  Well, Flywheel is awesome but I can’t always shell out $30 plus for a class, so to get that rush from indoor cycling, I like to jump on the bike at the gym and give myself my own little Fly class.  So because I love you all almost as much as I love cycling, I thought I’d share.  So check out my At-Home Cycling Workout and channel  your favorite Flywheel or other indoor cycling class from home.


At Home Cycle Playlist.001

Warm Up Song- Start with light resistance and gradually add more on throughout the song until you being to feel more of a pull on the bike.  Don’t go to high on the resistance, you want to keep the RPMs up but use this song to really warm up and get your heart rate up.

Standing Jog- Add more resistance on here but keep it light enough that you can maintain a jog while standing and keep your RPMs up.  The idea is to be able to do a standing jog throughout the song but you can sit if you need to and get back up when you’ve had a chance to rest.

Sprints- Keep resistance low enough that you can reach a high speed (80 to 100 RPMS) but not so low that you are bouncing in the saddle.  Don’t sprint the entire song but try to sprint on the choruses and pull back on the refrains.  Sprints should range from about 30-60 seconds.

Standing Climb- Pile on the resistance, get out of the saddle and climb like you are going up a large hill.  The cadence is slow.  Add on more resistance throughout the song to continually challenge yourself.

Seated Climb/Standing Jog- On the refrain, keep the resistance high and stay in the saddle.  On the chorus, get out of the saddle, and perform a standing sprint.  Try to keep a steady RPM of 70 throughout.

Weights- Grab light weights 2.5-3lbs, sit in the saddle with resistance on moderate and RPMs steady (try to maintain 50-60).  Perform weighted arm toning exercises including some or all of the following: overhead presses, bicep curls, tricep kickbacks, jab punches, isometric arm holds (in front, overhead, to the side), pulses.  Try to move to the beat!

Steady- This is moderate resistance and moderate RPM.  Stay in the saddle or get out if you wish.  Just keep the legs moving and don’t forget to push yourself!

Cooldown/Stretch-  Just relax!  Stop pedaling and stretch it out.  Make sure to stretch quads, hips, hamstrings, IT and shoulders.  And you’re done!

This is the workout I do when I can’t make it to Fly.  Hope you enjoy! 🙂


By Brittany, January 23, 2013
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