How To Improve Bike Performance ft. Nicolas Spirig | Workout Wednesday

How To Improve Bike Performance ft. Nicolas Spirig | Workout Wednesday


(MY WORKOUT) My name is Nicola Spirig. I’m Olympic Champion in triathlon. And today I’ll show you
how to improve your bike performance,
even in winter time. (IMPROVE BIKE PERFORMANCE) In winter, it’s sometimes hard
to ride outside because it’s cold, and there might be even snow
or ice on the street, so it’s dangerous. Now, I put my bike on a turbo. It’s basically the same as
the spinning bike in the gym, so you can also do it in a gym. This is just my bike,
my position, so it’s more professional
for me to use my own bike. To do a bike session
on the turbo, you can have interval training. That’s, to me,
the most effective way to improve your performance. You get on the bike and you do
an easy warm-up. Here you can put
an easy gearing. You warm up for
like 15 minutes. And after the warm-up,
you start the intervals. To me, that can be one
minute hard, one minute easy, for 45 minutes or an hour. Or if you wanted to make it
a bit harder, you do three minutes hard,
two minutes easy, or the hardest is five minutes
hard, three minutes easy. You do the intervals always the
same for 45 minutes to an hour. Now I’ll show you
how that looks like. To make it hard, you just… ..put the gear up. And you see,
now it’s really hard. So I get in a big gear
and really push. If you’re a triathlete, you can also lie
on the tri bars. And push for one, three,
or five minutes. They hurt. You see, I always get out of
the saddle because I really try
to push the gears hard. So if the hard part is over… ..five minutes are over… ..you go back on the easy… ..and you get a nice rest. Two or three minutes. After you’ve had the two or
three minutes’ rest, you put it back in a big gear and you start
the hard interval again. If you do this interval
training for 45 minutes or an hour, you will definitely improve
your bike skills. Remember, you can also do it
in a gym, no problem, on a spinning bike. And now it’s up to you
to train and to get better. Enjoy, and get better! (MY WORKOUT)