Warmup

Before each workout it is important to warmup. Cold muscles get injured easily

perform 1 circuit of the following

Goblet Squats 10 reps
Forward/Backward Bends 10 reps (slow deep movement)
Halos 10 reps each directions
Spiderman Stretches 30 seconds per side
Sumo Stretches 30 seconds
Glute activation Bridges 10 reps both legs, 10 single leg, 10 both legs

Bike Workout

Warm-up 10-15 minutes with light spinning and 3X 20 second efforts to open the legs. Recover a couple of minutes between efforts.

Tabata Intervals

10 X 20 seconds hard / 10 seconds easy

( 175 % threshold power)

Go all out for each of the work intervals. This is only a 5 minute workout but it’s all you need if you give it 100%.

Finish off with 10 minutes of easy spinning to cooldown then stretch hamstrings, hip flexors, quads and piriformis for 5-10 minutes.

Cross Training Workout

Do after your bike workout or later in the day. If you do it separately from your bike workout, warm-up again to avoid injury.

Time you workout and try to get it done as fast as you can with good form. Don’t get sloppy with reps to improve your time. If you were training with us the sloppy reps don’t count so you would just have to do more.

As many rounds in 15 minutes as possible

5 pullups

10 pushups

15 bodyweight squats

Go from one exercise to the next with as little rest as possible. This will be tough both muscularly and cardiovascularly.

Warmup

Before each workout it is important to warmup. Cold muscles get injured easily

perform 1 circuit of the following

Goblet Squats 10 reps
Forward/Backward Bends 10 reps (slow deep movement)
Halos 10 reps each directions
Spiderman Stretches 30 seconds per side
Sumo Stretches 30 seconds
Glute activation Bridges 10 reps both legs, 10 single leg, 10 both legs

Bike Workout

Warm-up 10-15 minutes with light spinning and 3X 20 second efforts to open the legs.

15 km Time Trial on the Trainer (record you time and try to beat it each time you do this workout)

Set the trainer at the same resistance level each time if you trainer is adjustable.

You can do this workout outside but keep the same course each time. A loop course is best to minimize wind input.

Cooldown with 10-15 minutes of easy spinning. Stretch after your workout.

While no one looks forward to short days and cold temperatures, it’s a reality of living in Canada. Just because your outdoor rides have been cut short is no reason not to get in better shape.  With an indoor bike trainer you can turn your bike into a high quality spin bike for far less money than it would cost to buy one.

Add to his the super effective workouts on our Speed Factory Workout of the Day Program and you can start next spring in better shape than you were this past summer.

We stock the following brands of indoor bike trainers:

• Cycleops
• Kurt Kinetic
• Elite
• BBB

Bonus Deal: Buy any indoor bike trainer and receive a Free Month of Speed Factory Coaching

Warmup

Before each workout it is important to warmup. Cold muscles get injured easily

perform 1 circuit of the following

Goblet Squats 10 reps
Forward/Backward Bends 10 reps (slow deep movement)
Halos 10 reps each directions
Spiderman Stretches 30 seconds per side
Sumo Stretches 30 seconds
Glute activation Bridges 10 reps both legs, 10 single leg, 10 both legs

Cross Training Workout

MC 1 – The workouts are labeled so it’s easy to check back to compare your time when you do a workout again.

1 Round for Time

25 one leg deadlifts per leg
25 walking lunges per leg
25 Bent rows per arm – one leg one arm
25 KB swings
25 spiderman pushups
25 sumo deadlift high pulls with Kettle bell

Stretch afterward once you catch your breath.

Training with power isn’t some neat thing for the future. It’s now.  If you aren’t training with a power meter you are just guessing and what you are doing.

Both the Kitchener and Cambridge Stores have power meters in stock.

Sram Quarq crank based power meter

Available in many different lengths and gearing options. The SRAM Quarq power meter is a great option for those looking for the best performance advantage because it adds very little weight and lets you have power measurement regardless of the what wheels you run. This ANT+ system works with most

Regular Price $2499.98   Braun’s Offseason Deal $2299.98

Power Tap Pro hub based power meter

We can build the Power Tap into just about any wheel configuration. Available in road and mountain versions you can have power measurement on all of your bikes.

We have road versions in 28 hole in stock at an amazing price.

Hub, computer, heartrate strap and usb cradle

Regular $1699.98    Sale Price $1099.98

Kurt Kinetic Power and Heartrate Computer

This is the least expensive way to accurate power measurement but only works on the Kurt Kinetic Road Machine indoor bike trainer. If you need a trainer this is the way to get into power training for less.

Kurt Kinetic Road Machine $429.98

Kurt Kinetic Wireless Power Computer w/ heartrate $ 229.98

Kurt Kinetic Wired Power Computer $ 119.98

Warmup

Before each workout it is important to warmup. Cold muscles get injured easily

perform 1 circuit of the following

Goblet Squats 10 reps
Forward/Backward Bends 10 reps (slow deep movement)
Halos 10 reps each directions
Spiderman Stretches 30 seconds per side
Sumo Stretches 30 seconds
Glute activation Bridges 10 reps both legs, 10 single leg, 10 both legs

Bike Workout

Warm-Up on the bike for 10-15 minutes

Tabata Intervals

10 X 20 seconds hard / 10 seconds easy

( 160 % threshold power)

Go all out for each of the work intervals. This is only a 5 minute workout but it’s all you need if you give it 100%.

Finish off with 10 minutes of easy spinning to cooldown then stretch hamstrings, hip flexors, quads and piriformis for 5-10 minutes.

Cross Training Workout

Do after your bike workout or later in the day. If you do it separately from your bike workout, warm-up again to avoid injury.

Time you workout and try to get it done as fast as you can with good form. Don’t get sloppy with reps to improve your time. If you were training with us the sloppy reps don’t count so you would just have to do more.

Videos of the exercises are posted below.

3 Rounds for time

30 Kettlebell Swings

20 Burpees (make sure you jump with feet off the ground)

10 Pullups (any variety)

Kettlebell Swings

Burpees

Pullups

In our ongoing plan to build the fittest customers, we are exposing people to training ideas and exercises that they may not have seen before. While these movements and ideas aren’t mainstream don’t be fooled. All of the exercises we are showing you are there because they work.

Case in point: The Turkish Get Up Read More …

Warmup

Before each workout it is important to warmup. Cold muscles get injured easily

perform 2 circuits of the following

Goblet Squats 10 reps
Forward/Backward Bends 10 reps (slow deep movement)
Halos 10 reps each directions
Spiderman Stretches 30 seconds per side
Sumo Stretches 30 seconds
Glute activation Bridges 10 reps both legs, 10 single leg, 10 both legs

Bike Workout

Warm-Up on the bike for 10-15 minutes

4 X 4 Intervals

4 minutes hard (120 % of threshold power)

4 minutes recovery

Repeat 4 times

Finish off with 10 minutes of easy spinning to cooldown then stretch hamstrings, hip flexors, quads and piriformis for 5-10 minutes.

It’s a pain to buy a new trainer and have problems using it.  Instructions are fine but sometimes it’s easier to watch someone put something together and set it up.

Cycleops is kind enough to post videos of how to set up your indoor bike trainer.

Setting up Pro Series Trainers

Setting up Classic Series Trainers

Tips on using your trainer

At Speed Factory we are always looking for the most effective ways to improve athletic performance with the least amount of time spent training.  The kettlebell is one of the most effective tools we’ve found to make great fitness and strength gains.  To be a better cyclist you need to have a body that functions as a unit and full body kettlebell movements are unique in the load they create without having to devote much training time each week.

First let’s cover what a Kettlebell is. It’s a cast iron cannonball with a handle. It’s about as old school as you can get for a conditioning tool but used properly it is one of the most effective forms of cross training for cyclists. It’s hard to wrap your head around but tossing a steel ball around will make you a better hill climber faster than just about anything else.  I will get into explaining why it works more efficiently than other forms of training but in the end the why doesn’t matter as much as the fact that it just works.

The key kettlebell exercises, swings, cleans and snatches, are explosive movements that build power and endurance.  These movements are the easiest ballistic movements to learn to perform safely.  All athletic performance is based in a powerful hip extension and nothing builds that quicker than working with kettlebells.

Because the center of gravity of a kettle bell is offset compared to a dumbbell you get more muscle activation when doing the same exercises.  This means you get more training benefit from the same amount of exercise.

With a couple of different weight pairs of kettle bells you can perform tons of exercises without leaving home. Our Speed Factory Training System make use of the efficiency and ease of use of Kettlebells to strengthen the whole body of our cyclists and triathletes. Most of our workouts are only 10-20 minutes long so you don’t have the excuse that you don’t have time, particularly if you do them at home. The kettlebells are small enough to toss in the trunk to take on trips so you never have to be without them.

The great thing is you can start with just one KB to get started on super fitness. For women I suggest starting with a 20-25 lb and guys can start with 35 lb. You can add to your collection as you get stronger and want a greater challenge. Get some of your riding buddies together and you can to tough but short circuit workouts to build great fitness and torch off body fat.

We have Kettlebells available for order through the Kitchener and Cambridge Stores. Drop in the Cambridge store to see them in action in our Speed Factory Training Center.

The core exercises include:

• Swings
• Cleans
• Snatches
• Presses
• Windmills
• Renegade Rows
• Turkish Get-ups
• Bent Rows
• Squats
• Thrusters
• Sumo Deadlift High Pulls

You can find great instruction on Chronicles of StrengthYoutube channel. Just search the exercises on Youtube for other instruction.