8 weeks winter miles indoor cycling program starts 1 June

Heart Rate specific indoor cycle base training for winter

Cape Town’s winters are wet and nasty and often rides are cancelled or negated due to this! Embark has prepared an 8 week indoor riding program aimed at increasing your base and strength during winter. When the weather is good, we can do the sessions as a group outside.  The sessions are designed to keep you motivated and to keep the boredom of indoor cycling at bay!

Our first session (1 June) will be a group session in a spin studio where we will work out our MAX Heart Rates and target heart rate zones. Leading up to this we will require you to take your resting rate heart in the morning.  We will use these figures to set your program for the next 8 weeks.

What you will need:

A heart rate monitor
Once the test is done and we factor these results into your 8 week program, we make use of the HR monitor for all the subsequent sessions. Although there are factors that can occasionally alter and vary the reading of a HR monitor, on the whole it’s an excellent indicator of work rate.

A spin bike or a turbo trainer
As we all have gym memberships, i can say rather save your money and use a gym spin bike as opposed to buying a turbo trainer. As long as there is a weighted static wheel on the spin bike (which there is) then the spin bikes provide the perfect environment for the training. Turbo trainers have the advantage as you get to ride your own bike, but turbo trainers come at a cost.

The 8 week program
The 8 week program costs R800. You will need to print a small section of the program out and either laminate or put in a plastic folder so that you can have it with you during your sessions. Or if you can remember all your zones then that is first prize!   The sessions vary from 40 mins to 120mins, and then a longer ride (on the weekends) that can hopefully be outdoors, otherwise its indoors for a  long one, but i can get the studio for these occasions.

Should you wish to find out more about the Winter Miles Program or any other Embark group training  program please contact us through the contact page:


Be Sociable, Share!

Leave a comment

Add your comment below, or trackback from your own site. You can also subscribe to these comments via RSS.

Your email is never shared. Required fields are marked *