Indoor Cycling Training

I've been teaching indoor cycling classes since 2010 at the Greater Pittsburgh YMCA and X Shadyside. I'm currently certified through Cycling Fusion. Classes range from 45 to 120 minutes and are taught on Keiser bikes. One of the things I love most about the classes I teach is that we often have beginners riding right alongside competitive cyclists - all workouts are adjustable to your individual fitness level and current goals. You won't find any "bike dancing" here; I design my rides to prepare you for cycling and triathlon season while keeping you engaged.

Additionally, I coach the winter training program for the Pittsburgh Major Taylor Cycling Club and have led indoor training sessions for the Pittsburgh Triathlon Club.

Here are a few of my most popular interval workouts (for more, see posts tagged "Indoor Cycling"):

The rotating descending pyramid: 2 x 4 sets

Set 1

1:00 Seated Sprint

:45 Seated Climb

:30 Standing Climb

:15 Standing Attack Sprint

Rest :30

Set 2 

1:00 Seated Climb

:45 Standing Climb

:30 Standing Attack Sprint

:15 Seated Sprint

Rest :30

Set 3

1:00 Standing Climb

:45 Standing Attack Sprint

:30 Seated Sprint

:15 Seated Climb

Rest :30

Set 4

1:00 Standing Attack Sprint

:45 Seated Sprint

:30 Seated Climb

:15 Standing Climb

Rest :30

(Repeat)

Rolling Hill Sets

Set 1

30 sec climb (effort 7/10)

30 sec climb (8/10)

30 sec sprint (7/10)

30 sec flat (recovery)

Set 2

45 sec climb (8/10)

45 sec climb (9/10)

45 sec sprint (7/10)

45 sec flat (recovery)

Set 3

60 sec climb (7/10)

60 sec climb (8/10)

60 sec sprint (7/10)

60 sec flat (recovery)

Long Mixed Set:
Warm up w/ spin-ups, then:

10 min big gear (7-8/10), low cadence (60-75 rpm)
10 min small gear (3-4/10), high cadence (90-110 rpm)
10 min threshold effort (RPE 7-8/10, choice of gear & cadence)
10 min small gear, high cadence
10 min big gear, high cadence