Indoor Bike Trainer Workout

Hi friends!

This weekend was absolutely gorgeous weather wise. Unfortunately, I didn’t get to enjoy any of it. My two little peanuts are battling nasty colds so Mama duty was in full effect. This is actually their first real sickness that they’ve been able to tell us they don’t feel good. Although it seems like they just say “yes” to every ailment I ask.

Sick Toddlers - happyfitmama.com

With the great weather, I was super jealous of all the runners going by my house in shorts and big smiles. Fifty degrees in January doesn’t happen that often in New Hampshire! Oh well, I’m on a running hiatus anyway. For three more days at least, but then again, who’s counting.

I did get a great workout in on my bike trainer. Since the Fall, I’ve been trying to get in a couple of workouts on it each week. It’s a great way to cross train, get off my feet from running and just adds variety. Some even suggest it’s harder than actual cycling outdoors since you are fighting the resistance of the trainer. However, it can be BORING! I get antsy on the treadmill and it’s no different on the bike. I have two tricks that I do to make myself stick to a workout on the bike – good music (Pandora’s Pop and Hip Hop Power Workout is one of my fav stations) and a plan of intervals to mimic outdoor riding. Variety is key to enjoying and surviving the trainer.

Here’s a great workout that I have been doing lately on the bike

Indoor Trainer Interval Ride - happyfitmama.com

Once done with the fourth round, finish with a cool down of an easy pace for 10 minutes.

If you are wondering what your easy or high intensity is, think of the Rate of Perceived Exertion (RPE) scale. I prefer the BORG scale that is 6-10. You want to be working in the 12-16 range for the hard intervals.

Source: mehn.org.au via Angela on Pinterest

A heart rate monitor can also be a good indicator of intensity as well.

While I much prefer to ride outside, having a bike trainer is a great tool to have. Especially in the winter and when you are confined to your house with Mama duty.

I want to thank everyone who posted comments on Friday’s post! I appreciated every single word of advice. Just another reason why I love the blog world and running community. I’ve got more research to do but I’m 100% certain I need to ditch my inserts and stability shoes. I need a fresh start that focuses on form first and foremost. It’s going to be a long process that hopefully I can withstand. I’m not a patient person but if it means staying injury free in the long run, it’s worth it.

Have a great Monday!

Are you a fan of indoor cycling?

I love spin classes! That’s one of the things I miss most about having a gym membership.

56 comments on “Indoor Bike Trainer Workout

  1. Sorry your little guys are sick–it’s always so sad to see them that way!

    Nice trainer workout. For some reason I have a bit more tolerance for the trainer than the treadmill (no logic to that!) but some variety is always welcome! I have several Spinervals DVDs that help too (I’m in the first one, actually!).
    misszippy1 recently posted..Making depositsMy Profile

    1. It’s so tempting just to hop on the trainer and pedal with no intention. I like to have a plan to really get the most out of it. Let me know if you try this workout and what you think!

  2. Hope your little ones are feeling much better – worst feeling in the world is sick kids!!! I’m not a biker (indoor or outdoor) – I’ve tried stationary bikes and feel like I have to go 2 hours as fast and hard as possible to get anywhere. Your work-out plan looks like a good one. I hope y’all end up with some more nice weather days when you are back to running!!!
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  3. I’m with you, anything cardio indoors is just NOT the same. Treadmill and bike can get monotonous, but when you don’t have a choice I do the same as you; good music and intervals. Something about intervals really helps since you only focus on a few minutes at a time…the other indoor cardio pet-peeve is swimming. Most indoor pools are too warm, so its easy to ‘get in’ but I overheat within 5 minutes. The best analogy I can give is running in hot/humid weather. Not comfortable. I think most people (like myself) prefer 60ish degrees with a light breeze to keep the sweat at bay.
    Nicole recently posted..First BarreMy Profile

    1. Thanks, Natalie! Yes it does seem that way. When I was on modified bed rest with my twins, I swear every single person in my town was walking, running or biking past my house just to taunt me!

    1. I have a cyclops. Don’t know too much about it since I’m boring it from a friend. It’s very loud but I’m in the basement and no one hears me. I just crank up the tunes!

  4. Sorry about your little ones, hope they feel better soon….and hopefully so does your body when you try run in a few days! I personally hate the bike more than anything so I will do anything before the bike, but it sounds like you are able to get a great workout in! I am sure you will be back to running in no time :) In admiration for you being able to stay so positive throughout all this, it will all pay off in the end :)
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  5. I think the spin exercise plan you got there is awesome. I usually go to my company’s spin class twice a week, the music there is super upbeat and the instructor is super help on teach new riders on positions and how to paddle the right way. Anyways I just love spinning!
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  6. Many adults do too much exercise at once. After a long work-week, many people try to fit lots of activity into the weekend and push their bodies excessively. This sudden increase in activity can raise the risk of injury which would then stop activity for weeks. Experts recommend working out several times over the course of a week with varying exercises for the most benefit to your health.

  7. Interesting. I usually bike a lot whenever I can. During the winter when it gets too cold for me to bike outside I go to the gym and use the bike machine. The machine gets boring after a little while so I run for a bit on the treadmill. a few days ago I ran for an hour an half and was surprised at the fact that I wasn’t getting tired compared to how I used to feel. I usually hate running and I never get tired of biking.
    I SO agree here. I have tried being a runner in the past and it always caused me shin splints or knee problems, always something. This time at 51 years old I started for 3 months on a good stationary recumbent bike for before I ever tried running at all. Now in the last month I am gradually starting a combination of running/walking, and it is working really well – the muscles I got from cycling are helping me run and NO pain at all anywhere.
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  8. Hope the kiddos are feeling better. I usually bike a lot whenever I can. my body is very well after training. thank you very much!

  9. I recently got a treadmill and a spin bike,(because I just refuse to go out when the sun isn’t shining) and I already lost about 11 pounds.
    I would die of boredom if it wasn’t for interval training,loud aggresive hip hop and a tv in front of me.
    But I have to say it works,in 1 month I lost more than when I went running and going on my bike outside. My friend who got also got a treadmill said the same.
    Charlotte recently posted..Schwinn 270 Recumbent Bike ReviewMy Profile

  10. In other words, if an exercise or physical activity feels hard, then it is probably doing your heart—and the rest of you—some good, even if it doesn’t fall into the “moderate” category. If you are currently not active at all, it may be daunting to start out with 30 minutes a day of activity, five days a week. So start with a shorter, less-intense bout of activity, and gradually increase over time until you can reach or exceed this goal. This “start slow, build up over time” advice for physical activity applies to everyone, but it’s especially true for older adults,since starting slowly can help lower the risk of injury—and can make exercise more enjoyable.

  11. Physical activity helps to reduce body fat by building or preserving muscle mass and improving the body’s ability to use calories. When physical activity is combined with proper nutrition, it can help control weight and prevent obesity, a major risk factor for many diseases.

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