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Sara Stover

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2015-02-11 15:26:14


According to that groundhog in Pennsylvania, the winter weather isn’t ending anytime soon. But don’t let that forecast put a damper on your workouts! With the help of your favorite show or some upbeat tunes, and a little creativity, you can stay fit without dying of boredom!


Rather than try to ride over snowbanks, I spent a total of four hours riding my bike in the “pain cave” last week. It’s a room in our basement where I pedal my hardest and never go anywhere. And the boredom potential is through the roof! So when I’m banished to the pain cave or the gym, I often use some tunes to structure my workout. It works much like the Cards…

Warm up for 5 to 10 minutes. Then turn on that Waterfi iPod, and swim, bike or run hard for the duration of one song. I like to see if I can swim 200 meters before the song is over ☺ Recover during the next song. Repeat!

Some indoor workouts!Or load up your iPod with a mix of slow and fast songs, put it on Shuffle and exercise accordingly. Make sure to include some music that inspires you, has a good beat, makes you feel like Rocky, or is just plain fun! I have everything from gospel and country, to hip hop and even some Bon Jovi.

For slow jams, take it easy. Then ride or run at a high cadence when you hear Eye of the Tiger come on ☺ Or take yourself on a climb by increasing the resistance or incline during the chorus of each song, then recover in between.

Bonus Points: Varying the intensity of your workouts is more than just a distraction. Longer recovery times teach your body to produce less lactate with each interval, and lower lactate levels can allow you to run longer before becoming exhausted!

There are about 50 songs on my training playlist right now, but these 10 always get me movin!

  • Ready Set Roll – Chase Rice
  • To the Sky – Dustin Lynch
  • Livin on a Prayer – Bon Jovi
  • Eye of the Tiger – Survivor
  • We Won’t Give Up – The Afters
  • Light up the Sky (Solomon Olds Remix) – Thousand Foot Krutch
  • Stronger – Kelly Clarkson
  • Incorruptible – Beckah Shae
  • Break Free – Ariana Grande
  • Uptown Funk – Mark Ronson

When my husband rides with me, he likes to pass the time by catching up on Falling Skies. I find all those aliens a little too distracting, so I turn whatever show we’re watching into a game. Playing this one is pretty simple:

Ride or run at conversation pace during the program, then go hard when the commercials air! Looking for a challenge? If you’re watching a half-hour program, then run or ride hard during the 22 minutes of programming instead, and use the commercials for recovery.

Indoor cycling

So don’t let the winter weather sabotage your training! With a little ingenuity, those indoor workouts can be engaging… and they will set you up for a successful season of being fit!

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