Get spinning: 3 winter bike workouts

In this article, focused on triathlon's winter training, three different routines are proposed, including Tabata of course!

Extract:

Tabata Intervals

Named after Japanese exercise physiologist Izumi Tabata, this brutal interval set is the most time-efficient cycling fitness builder ever created. Warm up with at least five minutes of easy spinning. Next, increase the tension or gear ratio and sprint for 20 seconds. Now stop and rest passively for 10 seconds. Complete eight all-out sprints of 20 seconds followed by 10-second passive rests.

If you’ve done the workout right and held nothing back in those short intervals, you will find yourself breathing harder than you ever have in your entire life after the eighth and last sprint. A cool-down of easy spinning is optional.

In one study, a period of Tabata training increased the VO2 max of trained athletes by 14 percent and their anaerobic capacity by a whopping 28 percent.

Full article: http://triathlete-europe.competitor.com/2014/12/09/get-spinning-3-winter-bike-workouts#UGuHmK7XrwAboyeQ.99

Is it worth it? Tabata

‘The best bit is the 20-second rest you get after running yourself ragged’

 Good article for beginners!

Full link:http://www.theguardian.com/lifeandstyle/2014/nov/15/tabata-review

What is it? A form of high-intensity interval training, developed by Professor Izumi Tabata in 1996. You exercise as hard as you can for 40 seconds, rest for 20, then repeat.

How much does it cost? You can find free tabata programmes (and apps) online, and many gyms run Tabata-based group classes.

What does it promise? The short bursts of intense activity can increase your basal metabolic rate by up to 15 times. This makes you burn fat for the rest of the day, even if you’re not doing anything. This increases both your aerobic and anaerobic capacity (ie it works your heart and lungs as well as your muscles). Best of all, it’s over quickly.

What’s it actually like? The Tabata class I took – called Afterburn Absolute, at a gym in south-east London – was easily the most exhausting thing I’ve tried. Doing 40 seconds of tuck-jumps doesn’t immediately seem that hard, but you barely catch your breath before you’re flat on your back pedalling your legs as fast as you can. After the first five-minute cycle, my instructor walked over, slapped me on the back and yelled, “This is supposed to hurt.” I would have punched him, but I was too busy trying not to vomit. It’s ridiculous, but you feel that you’ve accomplished something after every single workout.

Best and worst bit The best bit is the 20-second rest you get after running yourself ragged. And guess what? The worst bit is the 40 seconds after that.

Is it worth it? It’s tiring, but it’s cheap and it’s short. My perfect workout. Worth it.

Operation Little Black Dress: Siobhan Byrne's Guide to Kettlebells

Tabata + Kettlebells is a very efficient mix.

Extract:

Let's start with Sumo Squat with a kettlebell. A great exercise for working the legs and glutes adding that kettlebell in will give us more resistance and make us work harder. Next up is the kettlebell swing this is a great exercise for hips, glutes, lats, pecs shoulders and abs to name but a few once you get the form of the exercise perfect.

It is important to keep the back straight throughout. Next up it's the Dive Bomb push-up really working the core shoulders and chest and pushing you to your limit. Finally we are on to another kettlebell close press.

Keeping your elbows tight will help engage the tricep as well as the chest.

Perform each exercise for 20 seconds then the rest for 10 seconds before you move on to the next exercise and repeat. This completes one round. Aim for 8 sets, with a minimum of 5.

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