Cycling builds speed and endurance

The weight room is like a second home for athletes. While that training time is necessary, let’s face it – it can also get a little stale.

Let us help you mix up your routine with unique and fun (but not easy) workouts that build strength, speed, power and improve balance and flexibility.

Previous Training Remix Episodes:
TRX Suspension Training


Week three of our Training Remix series unveils an indoor cycling workout led by instructor Kaili Stevens of SoulCycle in New York City.

What it is and how it helps: Indoor cycling is an effective way to strengthen your glutes, hamstrings, quads and calf muscles, while also targeting your core and upper body.

In addition to improving strength, cycling is beneficial for developing endurance and speed through interval training, which helps you become more explosive and reactive.

The test: Ramapo (Franklin Lakes, N.J.) soccer star Caroline Chagares is straightforward about her approach to working out — she trains to be the best.

The payoff from her efforts showed last season when Chagares scored 27 goals and passed for eight assists on the way to leading her team to the regional championships. She was also named the Gatorade New Jersey Girls Soccer Player of the Year and is a member of the U.S. Soccer Under-17 Women's National Team.

Chagares is used to challenging workouts that build her strength and speed so she can tackle her toughest opponents. We decided to investigate how she could handle an indoor cycling workout. Watch her in action, and find out how cycling can be used to develop speed, strength and power.

The Workout
Warm up: 5 minutes
•    Adjust tension until you feel moderate resistance against the wheel
•    Rise from sitting to standing position, and focus on lifting knees as you pedal

Sprint Intervals: 5 minutes
•    Reduce resistance and sit on seat
•    Increase pace and sprint for 1 minute
•    Recover by lightly cycling for 30-45 seconds
•    Repeat each interval 4 times, alternating sprinting for 1 minute, then resting 30-45 seconds

Hill / Jog Intervals
•    Increase resistance and cycle for 1 minute; after each minute, increase resistance; repeat interval 4 times
•    Reduce to moderate resistance and cycle in standing position for 5 minutes
•    Place hands in middle of handlebars; lower chest toward bar, then push up.
•    Perform 3-4 sets of 15 reps
•    Reduce resistance, sit on seat and sprint for 1 minute; rest 30 seconds and repeat 3 times
•    For added intensity, perform abdominal crunch during the 30-second recovery

Upper-body exercises: 6-8 minutes
Perform the following exercises while cycle using heavy resistance

Biceps Curl
•    Hold light dumbbells at chest level and lower
•    Lift weights into a curl motion

Sets/Reps: 3-4 sets of 16 reps

Overhead Press
•    Hold light dumbbells at shoulders
•    Extend arms straight overhead; return to start

Sets/Reps: 3-4 sets of 16 reps

Chest Press
•    Hold light dumbbells at chest
•    Extend arm forward and away from chest
•    Return to start

Sets/Reps: 3-4 sets of 16 reps

Hill Interval: 5 minutes
•    Increase resistance to challenging degree and cycle either seated or standing; increase pace after each minute until sprinting to finish.

Finish: 3 minutes
•    Decrease pace and cycle to let heart rate slow
•    Stretch after final minute


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Cycling builds speed and endurance
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