2 questions, 1 post.
525
Member
1324 days
Tamara posted 18 weeks ago.
1. IMO, yoga and spinning are both really valuable. Yoga a few times a week might be overkill mid-season since that's time you could be spending on SBR. I do yoga 1x/wk plus 5-10min of stretching a few times throughout the rest of the week and I do see a difference. Spinning can be good active recovery, it can also be a great way to get some good interval work done. But figure out which spin instructors work for you. When I get in a session where they want to do "jumps" -- up/down/up/down out of the saddle -- I pretty much ignore them and just crank up the intensity. That type of activity doesn't do much for me. Some instructors are road cyclists/triathletes, and so they focus their classes on hill work or intervals which I think have much more application. We use spin class a few times per week in the winter, but I usually just hit the road during the warmer months rather than sitting in a closed room.
2. To your second question, I don't think a target MPH is going to help you. Depending on your level of fitness, the weather conditions, and the terrain any given speed could be super hard or a stroll in the park. Instead, if you don't have a heart rate monitor or cadence computer, rely on RPE (rate of perceived exertion) to determine how hard you are working in any given workout.
1192
Member
348 days
TriSooner posted 18 weeks ago.
#1 Similar to what Tamara wrote, spinning is good (not as good as the real thing, but close). I do spins in the winter, and as Tamara said, I just follow my own little road and politely ignore what everyone else is doing. (OT: I also hate it when they turn on the fans and crank the AC. As if any time in Texas it is going to be 68.) I think yoga will provide minimal ROI simply because it isn't S, B, or R, or even weight training. (You'd get more bang for your one hour by doing something SBR). Focus on SBR in-season; weights and yoga off-season. I'd do yoga in season if, and only if, you have hit all your goals for the week, and even then I'd do it after I've caught up on recovery. Not to be tacky, they don't have downward facing dog as a fourth discipline. But with that said, if you like it, then use that as a reward for a recovery week or in the off-season.
#2 Most training I know doesn't really focus on target MPH because so many things effect mph (heat, wind, nutrition, how you feel). Most training focuses on targeted HR or power - which is more akin to your option of gearing for intensity.
1841
Member
1090 days
tri-ac posted 18 weeks ago.
You can do a quick count against the timer on your bike computer for cadence. Count every full revolution for your right pedal for 15 secs & multiply that by 4. Then try to maintain that pedal speed once you find the cadence you're trying to hit. Check it every so often to make sure you're not dropping off.
Adam
Tri-ac
7
Member
217 days
manesau posted 18 weeks ago.
I don't do much spinning, so I can't speak to the benefits, but if you have time for yoga, go for it. I try to do 2 half hour sessions and 1 hour session each week, and I think it has really helped me avoid injuries this year.
310
Member
169 days
jonovision_man posted 18 weeks ago.
A good spin instructor can be fantastic... not sure where you are in the cycling, but there's a bunch of technique things you can pick up if you have the right person showing you. High cadence, one-leg spin, and in general the difference between "spinning" and mashing. All valuable.
And it can be a killer workout for the off-season... keep those bike legs in shape.
Yoga - haven't done it, but it's probably valuable for keeping the muscles stretched and limber... I just can't see myself dedicating that kind of time to something that doesn't have an obvious direct benefit.
jono
727
Member
537 days
theShiba posted 18 weeks ago.
You can use this: http://www.sheldonbrown.com/gears/
That will allow you to know what your cadence is for a given gear ration at a given speed.
... Since this is Trifuel, I have to comment on the thread title. "2 questions, 1 post" is much more tame than other things floating around the internet titled "2____, 1___."
106
Member
520 days
rebekahliz posted 18 weeks ago.
On #1--The spinning instructor for my Y is a triathlete and outstanding cyclist, so we're all spoined by super intense classes that compress the demands of road racing into a 45 minute framework and give us a great base for spring outdoor rides. Lots of "hill" repeats and interval work. So I'm a big fan. It's all about quality over quantity in that format. Yoga is great if you can fit it in--for injury prevention, strength, flexibility, etc.--depending on the type of yoga class you attend. Runner's World featured an article in their June issue about the benefits of yoga for runners. Check out more at this link: http://www.runnersworld.com/cda/special/0,7889,s6-238-409-0-0,00.html. Also, see an article from Triathlete Magazine at http://www.triathlete-digital.com/triathlete/200706/?pg=129, if you have access to their digital issues. Personally, my schedule doesn't permit yoga. +1 on TriSooner's comment on yoga--sports-specific training is most important.
On #2--yeah, I'd gear to an intensity level you can maintain. I have learned my lesson from trying to train to a particular MPH goal. You'll most likely end up disappointed.
Di mana ada kemauan, di situ ada jalan (Where there is desire, there is a road). – Indonesian proverb
I've got a couple more questions, and instead of spamming the basic/newbie forum w/ posts, i'd just combine them into one post.
Question #1: Would spinning and yoga classes help out in my training? I've never done either but it seems like it'd be fun, and the YMCA i'm joining has a bunch of swimming and yoga classes throughout the week. I am thinking doing yoga a few times a week to limber up, and spinning would be a fun workout, but not sure how intense it is, so active recovery maybe?
Question #2: My computer i got doesn't have cadence, but it does have everything else. Should I concetrate on a target MPH zone to stay in and adjust gears to stay there, or change gears to a good intensity?
and one more thing, thanks for all the help guys, most forums i've been to, regardless of the topic, hate newbies and aren't willing to really help and most of the people are very impatient. i really enjoy the desire to see people improve and willingness to help out, you don't see that anymore, and i guess the multisport culture is one area where it really shines.