The Official "Glee" Indoor Cycling Workout
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by: Miaa3pen
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Date: Sun, 20 Nov 2011 Time: 8:39 AM
Whether you catch it on Fox, Hulu or a DVD, you probably would not be looking over this article if you don't were somewhat acquainted with Glee, the popular musical TV show in which a high-school Spanish teacher becomes the director from the school's Glee club, looking to restore it to the former glory.
Lately, because the weather is continuing to grow colder and I continue to train for triathlon with indoor cycling workouts, I have found myself frequently stumbling over the weekly release of Glee. And I gotta say, although I had been a little wary in the beginning, as a fan of music along with a guy who likes to sing, I now kinda dig the show.
And so, in that breathless, stinky place where sweating meets singing, I've come up with official Glee Indoor Cycling Workout. What can be superior than burning calories, building quads, and still enjoying your preferred tunes sung by Thirty year old actresses pretending to become senior high school cheerleaders? This workout takes into account an average of 4 songs per episode, as well as an approximate length of 50 minutes with commercials. If the episode has a lot more than 4 songs, you're probably likely to hate me.
So, here's how the Glee indoor Cycling Workout goes:
1) Begin the workout by starting to warm up in a pedaling cadence (RPM) of 80, along with a perceived exertion or effort degree of 60% intensity. Yes, you'll need a cycling computer, power meter, or any other device to help keep track of how quickly you are pedaling, although in a pinch, you could simply count how many times your leg turns in 6 seconds, and give a 0. During the warm-up, your legs should not be burning, but your heartbeat should increase by at least 20-30 beats above resting level. Create a mental or physical note of the actual resistance or gearing you're at throughout the warm-up, as you'll need to reference this later. If you're on the regular bike, you should be in your big chain-ring right in front along with a low gear (large number of teeth) within the back.
If you are on the spin bike or indoor gym bicycle, simply select a low resistance setting. Continue the warm-up intensity until the "Glee" cast breaks in to the FIRST song of the episode.
2) Once that first song begins, don't improve your cycling resistance or gearing, but bring your cadence as much as 90+ RPM and hold for the whole first song. Fortunately, most of the songs on Glee are upbeat and can naturally inspire you to pedal faster, unless you're unlucky enough to experience a slow and whining ballad by Lea Michele, then you might just have to imagine an AC/DC tune.
3) Once that first song ends, do the last, 20 second, all-out maximum effort, then go back to a resistance that is ***one gear or level more difficult compared to one you warmed-up at***. Hold this resistance before the
second song from the episode.
4) When that second song begins, bring your gearing or resistance back once again towards the effort it was at for that first song, and repeat the 90+RPM effort before the song ends, then once more finish having a 20 second maximum intensity effort.
5) Next 20 second effort, go back to a resistance that is ***one gear or level harder than you pedaled at between your first and second song***.
6) Continue this progression until the end of Glee: the 90+rpm effort during each song towards the 20 second maximum effort following the song, followed by go back to previous resistance setting plus one.
7) Cool-down by spinning easy during the credits.
***note: stand and pedal at 75-80% during all commercials if you're watching with commercials, but who that in the age of Tivo and HULU?
Here's a Glee Indoor Cycling Workout cheat sheet for review. Like a bonus, I'm also together with a video that may help you out if you need a demonstration.
Warm-up: Big chain ring around the front, 24 around the back (EASY intensity). 80RPM.
First Song: Big chain ring on the front, 24 around the back. 90+RPM
After First Song: Big chain ring around the front, 24 on the back. 20 Second Maximum Effort.
20 Second Effort to Second Song: Big chain ring on the front, 20 on the back (MEDIUM intensity).
Second Song: Big chain ring on the front, 24 on the back. 90+RPM
After Second Song: Big chain ring on the front, 24 around the back. 20 Second Maximum Effort.
20 Second Effort to 3rd Song: Big chain ring around the front, 17 around the back (MEDIUM-HARD intensity).
Third Song: Big chain ring around the front, 24 around the back. 90+RPM
After Third Song: Big chain ring on the front, 24 on the back. 20 Second Maximum Effort.
20 Second Effort to Fourth Song: Big chain ring on the front, 15 on the back (HARD intensity).
Fourth Song: Big chain ring around the front, 24 around the back. 90+RPM
After Fourth Song: Big chain ring around the front, 24 on the back. 20 Second Maximum Effort.
Cool-Down.
This indoor cycling workout is a perfect combination of fast efforts, high cadence pedaling, and slower, strength-based hill climbing that grows more and more difficult as the Glee episode proceeds. If you have your personal improvements or questions about this Glee Indoor Cycling Workout, be sure to leave your comment. Finally, when motivation becomes an issue, simply closer your vision and imagine the scowling face of Sue Sylvester suggesting to operate harder.
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