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I've recently moved to a new job offshore and to stop myself going crazy and try and keep up the bike fitness I've been using the Watt bikes in the gym. I'm not really sure what the best plan is in terms of work out, here's what I've been doing:
- 2-3 mins easy spinning to warm up (after 2 mins ITB streching)
- 10 miles at a constant power setting trying to average 80 rpm (I've been averaging just over 23 mins)
- 3 mins easy spinning to warm down
My main questions are:
- is it detrimental/beneficial to be doing this days on the trot? I'm finding a week into the trip my knees/achilles are getting a bit sore, should I be dropping the intensity and keeping the frequency or the opposite?
- I don't know how best to mimic MTB fitness, 2-3 blast round the hills i what most of my riding is, obviously I can't stay on the gym bike for that long! Am I better trying for longer or breaking it up with intervals etc...
- Can anyone suggest any good core/upper body excercises that are good for riding? (I have access to a swiss ball).
Thanks
Mat