SLIDER

Winter Bicycle Body Fit. On A Stationary Bike.

18 February, 2014

I'd like to begin by saying I have a seriously difficult time getting myself to workout — especially in the winter in NY. So, when I do manage to peel myself out of bed and trek to the gym onto some sort of exercise equipment, I want to make sure I'm getting the most bang for my buck. Or, ya know, the best workout I can for what little time I'm able to commit that day. And since I miss riding my bike for fitness, I just skip on over to a stationary bike to put some pedal to the metal.

While it's often overlooked at the gym, the exercise bike can help you burn tons of calories and tone your legs. When working out on a stationary bike, the trick is to make sure you have the machine set with enough resistance. This way, you won't pedal yourself off the bike, but you'll also be able to sprint when necessary, which can make for a great interval workout. Mixing up the pace challenges the heart and lungs, but interval bike workouts also prevent boredom while pedaling on a road to keeping your bicycle body fit. As long as you mix this 30min interval workout with some great tune's, you're set to go!


Time        RPE*    Notes
0:00 - 5:00      3 -  Warmup
05:00 - 05:30   7 - 8.5  Sprint
05:30 - 06:30   3 -5   Recover
06:30 - 7:00     7 - 8.5  Sprint
07:00 - 8:00     3 - 5  Recover
08:00 - 08:45   7 - 8.5  Sprint
08:45 - 09:45   3 - 5  Recover
09:45 - 10:30   7 - 8.5  Sprint
10:30 - 11:30   3 - 4  Recover
11:30 - 12:30   7 - 8.5  Sprint
12:30 - 13:30   3 - 4  Recover
13:30 - 14:30   7 - 8.5  Sprint
14:30 - 15:30   3 - 4  Recover
15:30 - 16:00   7 - 8.5  Sprint
16:00 - 17:00   3 - 5  Recover
17:00 - 17:30   7 - 8.5  Sprint
17:30 - 18:30   3 - 5  Recover
18:30 - 19:15   7 - 8.5  Sprint
19:15 - 20:15   3 - 5  Recover
20:15 - 21:00   7 - 8.5  Sprint
21:00 - 22:00   3 - 4  Recover
22:00 - 23:00   7 - 8.5  Sprint
23:00 - 24:00   3 - 4  Recover
24:00 - 25:00   7 - 8.5  Sprint
25:00 - 26:00   3 - 4  Recover
26:00 - 30:00   3   Cooldown

*RATE OF PERCEIVED EXERTION

Valentine's Gifts for Lady Cyclists

07 February, 2014



If long-stemmed roses and five-course meals aren't your girls' thing or you simply prefer to keep the holiday celebrations around bicycle adventures, I rounded up a few gifts that'll leave all of your bicycle enthusiast loved ones wowed — seriously. Which means that in addition to spoiling your special someones with a heartfelt card and maybe a surprise cuddle or two (if applicable), you can treat them to even more of life's simpler pleasures as well.


Valentine’s Day is coming up fast and now is the time to plan ahead a special something for your loved ones. Minted has such a gorgeous selection of arts prints, especially for Valentine’s Day, so be sure to check out their special offer for Free 2 Day shipping on all Minted limited edition art prints and all custom art prints to make sure you get your order just in time for Valentine's Day.

A Girl's Bicycle Handbook

06 February, 2014

With Spring and bike month just around the corner, Caz of Cycle Chic, has a book being release on April 3rd where you can get the chain dirt on all things lady cycling for the adventures ahead.

"The Girls' Bicycle Handbook is for women cyclists everywhere who need practical no-nonsense advice and information on cycling, and cycling in style.

Whether you're a committed bike commuter or a complete novice, cycling entrepreneur and blogger Caz Nicklin gives the low-down on making cycling part of your lifestyle. From choosing the right bike for your needs to looking stylish and comfortable whatever the weather, and from combatting 'helmet hair' to road safety and fast repairs, The Girls' Bicycle Handbook tells you everything you need to know about life on two wheels."

You can pre-ordethe book and Caz will be featuring snippets of advice from the book on her blog over at London Cycle Chic for the next two months. So keep checking in and follow along on Facebook and Twitter for more updates.
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