New to indoor Bike Training
622
Member
566 days
Iron Dan posted 45 weeks ago.
You should definitely try to adjust the resistance of the workout to suit your cycling ability. If you are pushing big gears at slower speeds rather than at a high cadence, it is changing the point of the workout. I can't remember if in the spinervals if they give you a perceived effort or heart rate you should be at, but I would say try to adjust it the best you can.
872
Member
884 days
tsilcyc posted 45 weeks ago.
I came across these...
http://www.myspinware.com/downloads.htm
They are very structured, you can watch while listening to music, and the three listed on their site are free. Of course you'll have to have a computer in front of the trainer or maybe you can watch to get a general idea.
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1694 days
driggins posted 45 weeks ago.
i plan to add Spinervals after i have build a base. im working on base right now. introduce the speed a couple of days/week in at least a month or so...unless you have a good base built already?
872
Member
884 days
tsilcyc posted 45 weeks ago.
driggins wrote:
i plan to add Spinervals after i have build a base. im working on base right now. introduce the speed a couple of days/week in at least a month or so...unless you have a good base built already?
I believe these are specific to base building if you're looking...
Spinervals Competition 13.0 – Tough Love
Spinervals Competition 16.0 – Aero Base Builder I
Spinervals Competition 17.0 – Aero Base Builder II
Spinervals Competition 18.0 – Aero Base Builder III
Spinervals Competition 21.0 – Aero Base Builder IV
Spinervals Competition 25.0 – Aero Base Builder V
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big 3 posted 45 weeks ago.
Iron Dan wrote:
You should definitely try to adjust the resistance of the workout to suit your cycling ability. If you are pushing big gears at slower speeds rather than at a high cadence, it is changing the point of the workout. I can't remember if in the spinervals if they give you a perceived effort or heart rate you should be at, but I would say try to adjust it the best you can.
Spinervals gives you a "thermometer" of what your effort should be and tells you what gearing setup you should be in.
So you are suggesting I should do a good warmup, then go through my gears holding a cadence of 90. Spending a minute or two at each gear. Making note of my perceived exertion along the way (or HR for each). Then creating my personal adjusted gearing.
This makes sense to me. I'm guessing I'll have less of a chance of injuring myself if I'm pushing within my ability rather than fighting something too difficult.
I guess I was surprised that there was no mention of doing anything less.
Hopefully it won't be long before I'm pushing the bigger gears right along with them.
622
Member
566 days
Iron Dan posted 45 weeks ago.
Unless the point of the Spinerval is the develop "Big Gear Strength", were the point of the DVD is to spin at 60 rpm, I would go through and create your own scale for what your perceived effort is.
I would imagine that a lot of people would have to do this because the level of effort would change if you are using a compact crank vs. a non compact crank, a 11-23 cassette vs. a 12-25 cassette, a 53 tooth chain ring vs. a 56 tooth chain ring.
So I've just started doing Spinervals workouts on the trainer.
As I was doing the "suffer o rama" workout tonight I was wondering whether I should be adjusting my gearing for my ability. I was able to put in the time but I certainly wasn't holding a high cadence on many of the sets, but maybe that isn't the point to this workout.
I just haven't put in a ton of bike time and the time has come to make that happen. I'd be curious what people think is a good way for me to make the most out of these training videos.
I also have #1 "no slacker allowed" and #23 "time saver"
To give you an idea of my current fitness here is a typical week for me.
I swim 3 days a week, about 5100 yds. about 2:00/100yd
I run 3 or 4 days a week, 16- 24 miles. Run 10K at about 8:30 min/mile
Now I need to add in bike workouts
thanks in advance