15 Minute Beginner Indoor Cycling Session

Welcome to a gentle, short workout here on GCN Training. This week’s session is aimed at beginner cyclists looking to start training indoors, or it could be a good one for a rider looking to ease back into training after an injury or long lay off.

The Session:
Warm up:
1 Min very easy pedalling
– 1 Min slight increase in intensity
1 Min further increase intensity to comfortably hard

Main set
1 Min Easy (1/10)
– 2 Min Comfortably hard (5/10)
1 Min Easy (1/10)
– 1 Min comfortably hard (5/10)
2 Increase effort (6/10)
– 30s Easy (1/10)
30s Sprint (9/10)
– 2 Mins Recovery (1/10)
1 Min Comfortably hard (5/10)

– 1 Min Very easy cool down (1/10)

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Not all exercises are suitable for everyone – there is no ‘one size fits all’ approach. As with any strenuous exercise, you should take into account factors such as your flexibility, strength and overall health to determine if an exercise is appropriate for you, and consult a doctor/physician before beginning a programme of exercise. Discontinue your exercise session immediately if you experience any pain, dizziness or discomfort.
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[Music] welcome back to another gcn training session on the gcn training channel now today we’ve got a 15-minute beginner session this session is brilliant if you’re brand new to cycling or you’ve had a few years out of cycling and want to get back on the bike it’s a short session but it’s really gonna benefit you in the long run so just jump on your bikes we’re gonna do a nice gentle warm-up start off with one minute a one out of ten perceived exertion so this is going to feel like walking nice and easy in a very small gear shouldn’t be much resistance on the pedals just starting to warm the body up start getting the heart rate up ready for our session now i’ve got a great group of cyclists joining us today on the back row we’ve got john and emily ex-professional cyclist and on the front we’ve got manny from the black cycling network and of course hank so they’re going to be joining us today all very good cyclists so watch out watch what they’re doing try and hold the same positions and cadences that they are on the session so now we’re just gonna ramp it up to two out of ten effort so this is slightly harder you might just want to click down to a little bit of a harder gear i’m gonna do this for a minute now [Music] starting to warm the body up ready for the session the warm-up is a very important part of the session because when you hit those efforts you want to be nice and warmed up to get the most out of session but as well to avoid any injury as well [Music] so we’ve got 25 seconds left of this 2 out of 10 perceived exertion and then we’re going to move up to 3 out of 10. so again just click down the gear a little bit harder get the heart rate up all of this session is done on perceived exercise on a level of one to ten so one being really really easy like walk-in pace and then ten being flat out ten out of ten max effort so now up to three out of ten ramp it up a little bit it’s the last minute of the warm up so your legs start to feel warm heart rate should be going up after this minute we’re then going to have one minute to peddling really easy [Music] the last 30 seconds now before we go into our one minute easy [Music] 20 seconds to go 15 [Applause] [Music] 5 4 3 2 1 and then back to a nice easy gentle walking pace so after this minute we’re then going to go into two-minute effort and that two-minute effort is going to be at around five out of ten perceived exertion so about halfway in between your max effort and your walking pace you want to look to be probably around the middle of the block in your gears it’s a bit of a harder gear than what we were just doing in the warm up so we’ve got 30 seconds to go now until we start that two minute effort so 20 seconds to go now you want to think about the gear you want to be in let’s change up put down getting that big ring if you feel like it it’s going to go two minutes at 5 out of 10 perceived exertion we want to look at quite high cadence so you want to get those legs moving nice and fast in three two one go so two minutes five out of ten [Music] you’ll make sure you’re holding a nice position on the bike not wasting any energy moving your upper [Music] body what advice would you give to a beginner cyclist hank [Music] the turbo is a great place to start if you’re worried about getting on the road you’re worried about traffic and you’re just not that confident in clipping in then the turbo is where you can get some good fitness in because you can also learn some good pedaling techniques learn how to clip in clip out the turbo is a safe place it’s a bit safer than rollers so uh yeah attach the bike your clips in so you focus on the effort but also you can focus on your techniques and to keep your body nice relaxed off body and then nice and controlled that’s that’s bit of advice i’d give man on great advice hank so we’ve got 45 seconds left with this effort now you’re keeping a nice even pace you haven’t gone off too fast and you’re starting to die just trying to hold that nice pace 30 seconds to go now great work everyone we’re then going to go into a minute rest after this so 25 seconds to go and then a minute [Music] rest nice fast legs 10 seconds to go now keep going all the way to the end and in three two one easy so knock it back and get into that nice easy gear again getting your little ring nice walking pace we’re going to do a minute easy then we’re going to go into another minute at 5 out of 10 effort so exactly the same again one minute this time at a five out of ten now even though this session is really short i’m a big believer in you can get a really good session done in a short amount of time it all comes down to how hard you try so got 20 seconds now and go back into it so get that gear ready again if that last effort felt good you could go down to a bit the harder gear and try to keep the cadence up again so in five seconds now three two one let’s go one minute five out of ten and you want to look to keep around 80 rpm so her leg’s a tiny bit slower a little bit of a harder gear so after this one minute we’re then gonna go into another two minute effort and we’re gonna ramp it up six out of ten effort it’s a little bit harder no rest in between straight into it [Music] again try and keep a nice strong upper body nice smooth pedal stroke [Music] 15 seconds left now and we’re gonna go straight into the two minutes and in five three two one two minutes six out of ten 90 rpm so getting those legs a little bit faster so click it down a gear six out of ten effort it’s quite a hard effort [Music] this is our last long effort this is the only two minute effort left then we’ve got some shorter 30-second efforts and a one-minute effort to go great work everyone [Music] 30 seconds down [Music] got some water now’s a good time to take a sip keep hydrated [Music] a minute down so one minute to go then we get a short 30 second rest [Music] remember to try different positions on the bike one thing i mentioned good opportunity to try it is on the turbo and get out the saddle as well if you’re feeling a little bit uncomfortable stretch it out 30 seconds left now keep going all the way to the line second counts great work everyone [Music] so 15 seconds to go then we have a 30 second rest quite a short rest after a bit of a longer effort four three two one and back to a nice easy gear so now we’ve got 30 seconds rest and then we’re going to go into 30 second sprint now this is a 9 out of 10 effort so pretty hard effort but for 30 seconds so you want to get it in pretty hard gear you can get out the saddle if you feel like it or you can stay in the saddle if you like so getting the right gear for this are we ready in five four three two one sprint go go go nine out of ten effort come on let’s go sit back down push that gear great work everyone come on halfway through 15 seconds to go great work push it out all the way to the line 10 seconds to go four three two one and easy so now we’ve got a two minute rest great work how’s that spring guys 30 second sprints they’re hard and not easy if you feel comfortable getting out the saddle then i would suggest if you try get out a saddle in the first 10 seconds then time goes up a little bit quicker and also if you’re not used to getting out the saddle then make sure you get out the saddle practice have a bit of a feel of what it feels like obviously the bike’s still going to be locked in so you’re not going to feel it sway beneath you but it just gets you used to putting out the power while out the chair yeah it’s definitely a great place to practice some of these things if you’re not used to getting out the saddle you don’t feel confident doing it on the road just practice it on the turbo so we’ve got one more minute rest and then we’re gonna go into a one minute five out of ten effort and this is our last effort now before i cool down so great work everyone getting through the session really well [Music] so one minute left now nice easy pedaling [Music] do you ready man sonny oh yeah i’m ready man manny and man on there just too close you know [Music] we keep those legs spinning quite fast even though we’re resting so 30 seconds now before our final effort so again one minute five out of ten it’s the last one you can do it hank i can do it you’ve got it in you yeah i think so come on then everyone at home we can do this get through this last minute let’s end that recovery yeah right 10 seconds you want to think about that gear so you want to be pushing at around 80 rpm in three two one go come on let’s go last effort [Music] i don’t know about anybody else but i just feel so much better after getting a quick workout done even if you are a little bit low on motivation just getting on and doing a quick 15-minute effort you’ll feel so much better after it [Music] nice fast legs 5 out of 10 effort now great work everyone halfway through and then we’re into our cooldown [Music] what kind of cadence are we looking at man on you want to be sitting around 80 okay what are you at the minute i’m hitting 90 i think i need to back off a little bit getting a bit of a harder gear yeah two one and easy so now we’re into the cooldown so getting it into a nice easy gear and spin those legs out great work everyone how do you find that that was really good i mean it’s amazing what you can get done 15 minutes yeah definitely and it’s a great starting point to like you say anyone that’s getting new and getting into cycling the turbo is a really really great safe place to start so yeah pump out a few 15 minute sessions and you’ll be good to go for the longer ones this is a great session it’s got a bit of everything it’s got two minute efforts one minute effort and some sprint in there all at different leg cadences as well so if you did enjoy this video make sure to give it a big thumbs up and if you want any more training videos on the channel then check them out we’ve got loads of stuff from training videos to everything that we hank we’ve got just about anything you need to get you nice going nice and fast so yeah enjoy