What is a cycling “kitchen sink” workout?
A "cycling kitchen sink workout" is a type of high-intensity, varied cycling training session designed to include a wide array of workout elements, much like how a kitchen sink might have a bit of everything in it. This approach aims to build endurance, strength, and speed by combining different types of cycling drills into one comprehensive session.
Here are some components that might be included in a cycling kitchen sink workout:
Warm-Up: Begin with an easy, steady pace to get the blood flowing and muscles warmed up.
Intervals: Include short bursts of high-intensity efforts followed by recovery periods. These intervals can vary in duration and intensity to challenge different energy systems.
Hill Climbs: Simulate hill climbing by increasing resistance, helping to build strength and power.
Sprints: Incorporate short, all-out sprints to improve explosive power and speed.
Tempo Riding: Maintain a steady, moderately hard effort for an extended period to build sustained endurance.
Cool Down: Finish with a period of easy pedaling to help the body recover.
Varied Cadence Drills: Mix in low and high cadence drills to improve pedaling efficiency and muscle recruitment.
The idea is to include a little bit of everything—hence the "kitchen sink" analogy. This type of workout is beneficial for cyclists looking to improve their overall fitness and prepare for various cycling challenges.
Sample Cycling Kitchen Sink Workout
Warm-Up: 10 minutes of easy pedaling.
Intervals: 5 sets of 3 minutes at high intensity with 2 minutes of recovery between sets.
Hill Climbs: 3 sets of 5 minutes at a high resistance, simulating an uphill climb, with 3 minutes of easy pedaling between sets.
Sprints: 6 sets of 20-second all-out sprints with 40 seconds of recovery.
Tempo Ride: 20 minutes at a moderate, steady pace.
Cadence Drills: 5 minutes of high-cadence (100+ RPM) followed by 5 minutes of low-cadence (60 RPM).
Cool Down: 10 minutes of easy pedaling.
This workout can be adjusted based on individual fitness levels and training goals, but the key is to incorporate diverse elements to challenge the body in various ways.
