Cardio for the Upcoming Season

For most kids in school, spring break is coming up.  For me, I’ve got about 3 more weeks and I’ve got a week of freedom.  For those who are working, it’s just one step closer to warmer weather.  With warmer weather comes more riding.  Now is the time where you can start getting back into a more shorter, a little more intense cardio session and begin putting the strength training on the back-burners.  You can start preparing your body for the higher intensity races that will be coming up (i.e. Loretta Lynn area qualifiers).  Sure, you may think that those area qualifiers are pretty much like normal races, but you still want to be prepared.

Most of the time, interval training is the best way to get your cardio in.  It combines a higher, more anaerobic range of your max heart rate and a lower, recovery range.  Here’s a little sample to get you prepared for those area qualifiers….some have already started, so get to it!

Warm up – 5 minutes (don’t forget to stretch!)

30 seconds high, 60 seconds low – 2x for a total of 3 minutes

45 seconds high, 45 seconds low – 2x for a total of 3 minutes

1 minute high, 1 minute low – 2x for a total of 4 minutes

45 seconds high, 45 seconds low – 2x for a total of 3 minutes

30 seconds high, 60 seconds low – 2x for a total of 3 minutes

Cool Down – 5 minutes

That gives you 26 minutes of some good cardio.  Again, if you choose to run, great; if you prefer to spin on a stationary bike, that works too.  It’s up to you.  However, rowing is probably your best bet for more of a motocross style workout.  Like I said, the lists of Loretta’s qualifiers are up and some of them have taken place this past weekend.  If you plan on attending these, you need to get start preparing now.


Tired of Being Tired?


Posted on Feb 22 2010, under Training | No Comments »

Post a Comment