Quality cycling workouts in the new normal

We should be thankful that we are still allowed riding outdoors, but rather than spend mindless hours riding around your neighbourhood, here are some ideas that you can try to add quality to your workouts:

Alternate the types of sessions that you do. If it’s possible, include a variety of sessions working the entire spectrum of the energy system. Toggle between endurance rides, threshold, vo2, maximal efforts depending on how frequently you ride.

Work on cycling-specific strength and power exercises like squats and lunges will work on quad and glute strength, and adding some dynamic jumping from a squat position will add some functional strength work. Progress exercises from double leg to single leg when you get stronger.

Work on technical skills. This is the best time to brush up on tri/cycling skills. But please be mindful of safety at all times, the medical staff really doesn’t need you to patronize them during this period.

Article written by: Shuwie Chang(@shuwiechang)