Workouts for your bike commute

  • By Susan Lacke
  • Published February 19, 2016

Bike commutes offer a host of benefits: physical fitness, reduced impact on the environment, primo parking, and (in some cases) cash bonuses from employee wellness programs. Plus, a recent study out of Clemson University reveals happiness may be linked to the mode of transportation utilised to get to and from work. Those who commuted by bike were significantly more cheerful than those who drove cars or rode public transportation.

For triathletes, it’s a way to kill two birds with one stone—get to work and get a workout. Maximise your saddle time with these three workouts:

Traveling Technique
Use your short rides to and from work to focus on one element of cycling technique. Aim for a high cadence (90–100 RPM) and an even pedal stroke the entire way around, or work on your transitions from climbing in then out of the saddle.

Traffic light Intervals
After a 5–10-minute warm-up, insert short bursts of speed by riding hard from one traffic light to the next, followed by an easier recovery effort. If your ride offers long stretches of road without pause, mark your intervals with landmarks, such as lamp posts or letter boxes.

Big Ring for the Big Boss
Using a hard gear from a full stop builds leg strength and bike-handling skills. Set your chain in a harder gear before coming to a stop at a red light. When you get the green light, ride for 1 minute at a hard effort before dropping down to a more comfortable level.

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