One of my favorite things to do is to create new workouts that are challenging (hard) but still fun. On a recent rainy Saturday morning, the day I usually do my long bike ride outside, I was relegated to the Stages stationary bike in the garage. It’s a great, I would just rather ride outside.
This cycle workout was inspired by two friends Jarod Cogswell and Yancy Culp, who together created the DEKA Competition under the house of Spartan Racing. I linked it so you can check out their format which is very creative and cool. I knew I wanted to ride at least 2.5 hours and I wanted to shake it up with some additional conditioning. So here is the imagery. I did a 30 minute warm up, get things flowing ride before I got into it. Then I used most of the DEKA stations and adapted the best I could. The idea is you do a DEKA station off the bike, then jump on the bike and ride 3 miles to the next station.
I like to do distance as an interval rather than time because it rewards hard work. Each of the 3 mile bike segments also became its own unique mini challenge. Below I outlined each of the strength stations and each of the bike sections.
End of the ride I had 41 miles, 2.5 hours, and a really good overall, whole body workout. Don’t be afraid to mix things up. It makes for fun workouts where the time flies by and you get a little butt kicking along the way.
Comments