Alternative Training Workouts

For any of you folks attempting to train for a long ride when you leave for work before it gets light and get home close to or after sundown i have a great indoor workout.

I have an Erg (rowing machine) which is traditionally used by people who train for sculling or crew. But it can be used for other things as it really hits all major muscles and provides a great cardio workout. There are workouts that are designed specifically for cyclists. here is the workout  i did tonight:

5 minute warmup with a quick rest afterwards to stretch.
Row steadily for 8 minutes with 20 stroke hurts at 4 and 7 minutes.
row easily for 2 minutes.
row steadily for 7 minutes with 20 stroke hurts at 2, 4, and 6 minutes
row easily for 2 minutes
row steadily for 6 minutes at a higher intensity with 10 stroke hurts every minute.
row easily for 5 minutes to cool down.
after the 5 minutes i added 10 more minutes at about 2:25 1000 meter splits.

really concentrate on using your legs as this is really the correct stroke anyway. It really build up the legs, back, shoulders, arms, abs, etc.. while providing and excellent cardio workout.

Concept 2 Erg. Good stuff