Basically i got a exercise bike for christmas of my brother, and since i have altered my weights room a little bit, the bike is out, and bags, tyres etc replaced it.
The bike is now sitting in my room.
My question is, can i spend say 10-20min a night, doing low intensity biking every night or every 2nd night?
Just something to keep my health in check, help with recovery etc.
I just want to do it while i am reading my text books and such, so nothing hard or intense.
Can i do that? or would i end up over training doing it every night or every 2nd night?
Are you not sprint training? If so why would you use this to keep your health in check. 10-20 mins low intense cycling isnt going to do much if you are using tempo or the odd longer sprint session.
but just 10-20min on a bike a night? will it ruin my training, will it overtrain my legs even its low intensity, i thought it might be alright with active recovery or something
If your reducing tempo light cycling may take its place and aid recovery without over training you or detrimentally altering the composition of your muscle.
If you keep it light and dont push yourself atall it may be. Think in terms of recovery and not fitness. The quads can be over developed in an endurance way when cycling which may be detrimental to sprinters. Fitness should come from something more sprint specific such as tempo.
It would especially shorten your hip flexors if you use clip in shoes and pull (with your hip flexors) on the upward stroke. Sprinting and situps etc also shorten your hip flexors of course but you could leave the upward pull out of cycling so not overdoing it.
So what would a reasonable tempo session on a stationary/exercise bike look like?? considering track tempo is up to 75% best time for a set distance. This subject interests me particularly since thursdays which are one of my tempo days I can’t get to a track and using the bike at the office would allow me to keep tempo in between two high intensity days.
I race bikes but I have adapted tempo sprints into my trainng. I test for max speed and use 75% as my target speed for the tempos. If I get a max speed of 40kph for instance I use 30 as the speed I aim for. I sprint quickly to 30 in a low gear and then hold that for 25-30 seconds. I take a 1 min rest or so and repeat.