Cross Training: CYCLEROBX Indoor Biking

Crucial to the success of the FIRST Marathon Training Plan is the twice weekly cross training aspect of the program. The idea is to supplement the three Key Run Running Workouts with non-impact cross training activities (cycling and swimming for example) to (a) allow complete recovery between running workouts and (b) add to your level of fitness in a safe and stress free way.

Tonight I chose to ride indoors on a stationary trainer and follow one of the first indoor cycling workouts ever developed way back in 1995 – Cyclerobx with Coach Troy Jacobson. 12 years on, Troy has created many cycling, running and strength/endurance workouts in both VHS and DVD formats that will take your training to the next level.

Here’s a quick summary of the history of Spinervals – The Original Indoor Cycling Workout Series:

“It all started back in 1992. Twenty two year old Troy Jacobson, a top amateur triathlete and novice multisport coach began offering indoor cycling workouts weekday evenings in Baltimore area bike shops. Rapidly, his reputation grew as a tough coach who knew how to motivate cyclists to higher levels of fitness using creative interval training sessions.

After two years of conducting cycling classes every week then known as CYCLAEROBICS, Troy was approached by the leading indoor cycling trainer manufacturer, Cycle-ops Products. They heard about his program and thought that his workouts would compliment their trainers. In 1995, Cycle-ops hired Troy and several of the top cyclists in the three disciplines, Road Racing, Mountain Biking and Triathlon, to produce a cycling workout video. The World class athletes included Triathletes Greg Welch and Karen Smyers, Cyclists Tyler Hamilton and Ron Kiefel, Mountain biker Laurie Brandt and others. After spending two days filming in beautiful Beaver Creek, Colorado, the first workout video for competitive cyclists, CYCLEROBX was born! Video sales boomed and now tens of thousands of athletes throughout the world have used the original Cyclerobx video to increase their cycling fitness.”

The 40 minute workout is a little dated to be honest, but a perfect level for me to start my cross training campaign. It’s easy to follow and allows plenty of recovery time between hard/fast efforts that Coach Troy explains in detail as the workout progresses. At the end of the 40 minutes I wasn’t totally spent, but it was a good effort and a great starting point for the next 16 weeks. I hope to ride outside if the weather cooperates on Wednesday and challenge myself a bit more.