# @allie_ostrander on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/CXpCrWOv2xo
- **Gondola URL:** https://gondola.cc/posts/18100415-allie-ostrander-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/legacy-do/1ae918e4efe22bfede59b7b69dffb7570dbdb3a02c71782b9def28634febcfb0.jpg
- **Posted:** 2021-12-18T22:39:47.000+00:00
- **Account Owner:** Allie Ostrander (@allie_ostrander) — https://gondola.cc/allie_ostrander

## Caption

So here’s a completely inaccurate representation of my mood on the bike..🤷‍♀️ despite not loving the bike (read: loathing), it has been a really valuable tool for maintaining aerobic fitness when injured. At this point I consider myself a cross training expert, so I figured I’d share a few tips for people who might be on the bike grind 😭

1. I try to replicate my running cadence (180 strides per min) with my biking cadence. So I keep it around 85-90rpm (sometimes higher on harder reps and lower when I’m standing). 
2. Pay attention to heart rate! It’s harder to get HR up while biking, so your perceived exertion might be high, but in order to maintain aerobic fitness, you gotta get that HR up. I try to keep mine at 140-155 on easy days and 160-185 on hard reps. 
3. Break up the monotony by switching between standing and sitting. This alters the activated muscles so it helps me keep heart rate up without completely exhausting my legs. 
4. Good luck, it’s brutal out there 🥵

Lately I’ve been using the Garmin cadence meter which I attached to my bike and can connect to my watch. So now my watch displays the cadence, time, and heart rate which is perfect for optimizing my ride 😎 I’ve been using it indoors bc of rain, but I’m excited to try it out on my road bike! 

#GarminSponsored #RideOn #StationaryBikeSurvival

## Stats

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## Tags

rideon, garminsponsored, stationarybikesurvival

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