• Muscle Tension.

    Just got back from a great bike workout. This time of the year, the workouts on the bike are very specific, mostly because they are indoors. The longest my indoor bike sessions will go is 3 hours...if that long. There was a few times back in the day were a couple of us would turn out 6 hour roller rides. Those were good times.

    Anyway, back to today's work out. For the month of December my workouts focus on building strength on the bike. Muscle Tension workouts are a great way to do this. These workout are for sustainable strength and recruits fast twitch muscle fibers while working aerobically. The workout consists of pedalling at very low cadence (about 50rpm) in a big gear for 5 to 15 minutes at a time in the saddle, focusing on leg strength and power. I try to remain aerobic in terms of heart rate. There should be a full rest between efforts -- generally the rest period should equal the length of the work period. Due to the low cadence at the start of each effort in power starts and stomp intervals and throughout muscle tension efforts, a rider can pay good attention to improving pedalling technique by applying more power as foot pulls across bottom of pedal stroke and kicks over the top. (CLICK HERE TO READ MORE ON THESE TYPES OF WORKOUTS.)

    Another thing, I make sure to drink a lot of water. And to help the process, I add ELETE to all bottles.

    Think of this bike work out phase as the riding style of Jan Ulrich climbing. Slow and powerful.

    In other news...
    Some of you might of noticed that my teammate, Sloane Anderson, has not updated his blog lately. There is a reason for this. Over the past month or so he has been moving from the Seattle metro area to Bend, OR with his wife. He just sent me an e-mail saying that he already has some training ride planned out with Adam Craig. Look out! Someone is going to be flying this year.

    Also, we have the Cateye Triple Shot instock at Europa Cycle and Ski. Come check it out! I can also confirm that the Double Shot is availble thru QBP at your local bike shop and at Trek dealers. WORD!

    That is all for now.