# @allie_ostrander on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/CDmqS2bg-Il
- **Gondola URL:** https://gondola.cc/posts/18100516-allie-ostrander-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/thumbnails/520542d40f.jpg
- **Posted:** 2020-08-07T22:00:22.000+00:00
- **Account Owner:** Allie Ostrander (@allie_ostrander) — https://gondola.cc/allie_ostrander

## Caption

The range of emotions I experience every time I'm on the bike..annoyed to be spending so much time in the corner of my living room➡️happy to be working on da fitness ➡️exhausted bc my quads may never adapt 🙄🙃 

I've never been much of a biker, but these last 4 months, most of my training has been on this guy. Throughout that time, I've been able to adapt running workouts to the bike so I can maintain some fitness (and sanity). I've shared some of my fave bike workouts below. 

Also, I'm by no means a cyclist, so these workouts may be whack, but they work for me 🤷‍♀️🤷‍♀️

Tempo Simulation 
4-6x5min at moderately hard effort w 3min standing pedalling at high resistance for "rest"; HR should stay high the entire time, but the 3min standing gives the legs a little rest so you can maintain the effort

Track Workout Simulation
2x(35s, 1min rest, 75s, 1 min rest, 2.5min, 2min rest, 5min, 2min rest, 2.5min, 1min rest, 75s, 1min rest, 35s) w 3min standing high resistance between sets; all the reps should be hard, but the effort should be scaled to duration so you'll be going harder during the 35s rep than the 5min rep

Hill Repeats Simulation
3-4x10min standing at high resistance w 45s very hard every 2min, so it ends up being 5x45s hard w 75s rest, but you are standing the whole time. Between sets, take 3min seated spinning rest. 

#bikeworkouts #crosstraining #workingonmyfitness

## Stats

- **Views:** 0
- **Likes:** 6,838
- **Shares:** 0
- **Comments:** 61

## Tags

workingonmyfitness, crosstraining, bikeworkouts

---
Copyright (c) Gondola