By Jim Rutberg, CTS Pro Coach & Co-Author “The Time-Crunched Cyclist”
If you’re looking for a good time to have the roads and trails to yourself, go for a ride or run during the Super Bowl, the afternoon of Thanksgiving, Christmas Day, or New Year’s Day. During these times, the majority of drivers and trail users in the US are inside a building and otherwise occupied. City streets that are normally clogged with cars look like supersized bike paths, and you could ride blindfolded down Main Street without hitting anything (not that I would suggest trying it…).
On the other hand, it’s often bitterly cold on Super Bowl Sunday so an outdoor workout might not be your best option. That’s why we’ve created the “CTS Super Bowl Trainer Workout”!
The instructions are simple, it’s basically modeled after a drinking game. Get on your trainer and start watching the Super Bowl. Ride at EnduranceMiles intensity (your normal, moderate, conversational ride pace, or a 5-6 on a 10-point perceived exertion scale), then go to one of the intensity levels described in the top row (grey boxes) when the action on the screen matches one of the blue boxes in that column.
Click on the image below for a full-size image. You can also download and print out the board here. For best results, right-click the link and select “Save Target As…” or “Save Linked File As…”. You can also download workout descriptions here.
For example, if you’re riding along at EnduranceMiles intensity and watching the game when the announcers mention Ravens’ player Ray Lewis, you sprint for 20 seconds and then return to EnduranceMiles intensity. Then the game goes to commercial and you see a beer commercial, so you ride a FastPedal interval for the duration of the commercial. It’s followed by a car commercial, so you continue with FastPedal. Then the game comes back on and you return to EnduranceMiles intensity until a penalty flag gets thrown and you have to do a 1minute PowerInterval. And so forth…
Though technically the Super Bowl is no longer than any other pro football game, the whole extravaganza with commercials and time outs and penalties can run 4+ hours. I wouldn’t recommend trying to do the “CTS Super Bowl Trainer Workout” for the entire Super Bowl. I think one quarter would be a good start, and one half would make for a really hard workout. Someone even suggested doing the workout for the first half, showering during Half Time, and using the board for a drinking game in the second half. Probably not the best option for post-workout recovery, but it might be fun nevertheless.
Whether you go out to enjoy some alone time on the roads or trails, or you stay in and try the “CTS Super Bowl Trainer Workout”, we hope you have a fun, safe, and productive Super Bowl Sunday!
Jim Rutberg is a Pro Coach for Carmichael Training Systems and the co-author, with Chris Carmichael, of “The Time-Crunched Cyclist” and six additional books on fitness, training, and sports nutrition. For more information about CTS Coaching, Camps, and Bucket List Events, visit www.trainright.com.