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Play It Smart
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by Bill Bejeck

In a previous issue of Pedal Patter, there were some guidelines for beating the heat of summer. Riding in the morning or evening were given as options to avoid the hottest part of the day, but as the summer of '99 shapes up, it would seem that sometimes the best option is to not ride at all.

Not ride!? Heresy you say!!! Well don't worry, because you can still get quality training done indoors. No, it is not the same as your regular training rides, but when it is 90 degrees with 80% humidity outside at 8 AM, training indoors can be a smart move.

What follows are two routines that can be done on your trainer or a stationary bike found in almost every health club. Please note that these workouts are very intense and are designed for B, A, and AA level riders. If you are not at this level, reduce the intensity of the workouts to a level you are comfortable with. If at any point during these workouts you begin to feel lightheaded or nauseous, discontinue the workout.

Workout #1. This will help improve your Anaerobic Threshold (race pace).

Warm up- Begin by pedaling easily. Gradually increase your intensity until your heart rate approaches 80% of your max heart rate (MHR). You should spend about ten minutes in the warm-up phase.


  • 5 minutes at 80-90% MHR
  • 3 minutes easy pedaling
  • 5 minutes at 85-90% MHR
  • 3 minutes easy pedaling
  • 5 minutes at 85-90% MHR
  • 3 minutes easy pedaling
  • 5 minutes at 90% MHR
  • 10 minute cool down.

Workout #2. This second workout will help increase VO2 max (aerobic capacity) and your sprinting ability.

Warm up- Same as above.


  • 15-second sprint/45 seconds easy.
  • Repeat this cycle 10-15 times. As you get in better shape, you can reduce the rest time between sprints.
  • After you finish with the required number of sprints, cool down for ten minutes.

There you have it. Two simple indoor workouts that will help you to keep training during the "Dog Days of summer." Until next month, keep training!

Bill Bejeck is a full time personal trainer and avid cyclist with his own company called HealthSport. Bill can be reached at Hsport at with questions or comments

more Ride Schedule

CANCELED RAIN CC/B * 35 * MD * 11:00 AM * Bud Bike Tuesday * Buddy Attick Park (BUD) * 50°

CC/B/BB/A * 17-29 * MD * 6:00 PM * The Slurpee Ride * Laytons Village SC (LAV)

Featured Members
Matthew BirnbaumMatt was the Chair of the Club in 2015 and 2016.
Linda B. KolkoLinda is the C Ride Coordinator for MD & DC.