2 hr Spin Class
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prendergi posted 12 weeks ago.
Unfortunately, I am not going to be much help and in fact probably going to point out something that maybe obvious (or not so obvious) but if it is a mix of trainers and spin bikes you will have some people that can get out of the saddle and some who can't. So you probably want to focus on what can and can't be done on a trainer vs. spin bike.
The other thing is maybe hitting up your LBS with some questions. My LBS holds stationary trainer sessions in the winter. I believe their sessions are only an hour but you may find some good info there and also a local bike club if you have one.
"The pain of discipline is far less than the pain of regret" - Sarah Bombell
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Ralph posted 12 weeks ago.
Since you are looking for what would be a "Long Ride" indoors, you could consider using the Troy Jacobson Virtual Realilty Cycling Series DVDs (same as Spinnervals) that cover some of the IM bike courses. I use Vol. 2 - Lake Placid, which is one 56 mile loop of the course and Vol. 4 - Wisconsin - which is a 3 hour DVD. They "ride" the actual courses with flats, hills, and downhills, etc. and give you a good workout. I use one of them in the winter for my long ride and one of the Spinnervals for my speed/interval work each week in North Idaho when I can't get out to ride because of the snow and bad roads.
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TonisTri posted 12 weeks ago.
Um, newbie question here. How do cycling videos work? You just pop them in the VCR and ride? Is there music? You don't "hook up" to the TV somehow so you can pass riders in the video like I can do on the bike at my gym? I hated using my trainer last year and I am hoping using videos will ease my boredom a bit. I would love to take your class. Wish my gym offered something like that!
That which does not kill me makes me faster...
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SueR posted 12 weeks ago.
Toni, I just get movies and seasons of TV shows and for my long ride my partner and I park in the training room and slap on the shows. I follow my workout and she offers me moral support. The vids are awesome and keep you really focused, but I find I like the distraction of the movies/shows.
Why don't you offer to do it at your gym? Better yet, get a gang together and ride in someone elses basement every week. Of course, the only passing I have had happen is when my buddy on rollers went right off and into the wall ahead of us!
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mastromb posted 12 weeks ago.
Ralph: Thanks for the heads up on the Reality Series Videos. I didn't even look at those when I was on the Spinervals Web Site yesturday. My original thought for this class was one TV in one corner with the football game on and one in the other with a Spinerval Video on. I don't know for sure but I have a feeling that legally a gym such as the one I am a member of, Gold's, my not be able to show a training video to the mass public without a special license.
Toni: I personally have a love/hate relationship with cycling videos such as Spinervals. They can be quite the workout if you follow the instructor and give it your all but they are also quite boring compared to being on the road. The way that most of the videos that I have done work is that the instructor lays out a workout set by describing the number of reps and duration along with either a recommend gearage or percieved exhursion. An example might be 3 x 1 min. sprints (Big Ring/13-15) with 1 min. recovery (Small Ring/15) in between.
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cjhoffmn posted 12 weeks ago.
Mastromb:
I do spinvervals 13.0 quite a bit - it's a 3 hour ride, which would give you lots of ideas on how to structure a 2 hour ride. I think some of the CTS videos may get that long as well. I can attest that 13.0 will keep you sharp and provide lots of variety, although you'd want to adapt it a little bit - there's quite a bit of gear changes, which could be a little annoying on a spinner.
Toni:
There are versions with software and hardware that you can "plug in" and ride, but they are really expensive. Most are like the spinvervals DVDs that allow you to look dranged as you watch a video of other people just like you, pedaling like crazy on a bike that's going NOWHERE. Compared to the road, they are boring, but they do allow repeatable, comparable, structure to your workouts. Its really easy to target specific training ideas (ala, I really suck at standing in high gears, so in Spvl 13.0 I know to really concentrate on that when it comes up to improve that area). This season, I've done about 900 miles or so, 700 of which have been in my basement on the trainer. I'd have gone insane doing that without something like the spinvervals videos. But then again, my wife already thinks I went insane a long time ago, and watching the spvls videos is just proof.
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Ralph posted 12 weeks ago.
Toni ... the regular Spinnerval training videos are just like a workout in the spinning class with Troy Jacobson as the instructor and the New Jersey Cycle Club as the class. They give me as good a workout as I got in my spinning class. The videos I mentioned with the IM courses are actual videos of the course with a helmet camera on Coach Troy. You get to see the scenery, the towns you pass thorugh, the hills, etc. as you would see it if you were riding the course. They also have background music. As a "long ride" indoors, they work well since it is like being out on the road. Troy tells you what gear to be in based on going up or down hill, etc. It is a close to reality as you can get inside for little $$. A two+ hour ride on a trainer is BORING but with these videos as least there is something to see during the "ride."
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DSmith posted 12 weeks ago.
I take a bike trainer class every winter that runs between 1:30 to 2:00 a workout. The coach sets up a cadence beeper to help you stay on track. The workouts usually look something like this:
WARM UP: 15 minutes
3 min S-2 gear 90 - 110 cadence
3 min s-3 gear 90 - 110 cadence
3 min s-4 gear 90 - 110 cadence
3 min s-5 gear 90 - 110 cadence
3 min s-6 gear 90 - 110 cadence
HIGH SPINS: 18 minutes (3 six minute sets)
1:30 min s-6 gear 110 -120 cadence
:30 min s-4 gear 90 cadence
1:30 min s-7 gear 110 -120 cadence
:30 min s-5 gear 90 cadence
1:30 min L-3 gear 110 -120 cadence
:30 min s-6 gear 90 cadence
ISOLATED LEG DRILLS: 20 minutes (4 five minute sets)
1st leg 2:00 min L-3 70 cadence
Both legs :30 min recovery
2nd leg 2:00 min L-3 70 cadence
Both legs :30 min recovery
CLIMBING DRILL: 12 minutes (3 four minute sets)
seated climb 3:00 min L-8 70 cadence
out of saddle :30 min L-9 80 cadence
spin over the top of hill: :30 min 90 - 120 cadence
RECOVERY 3:00 minutes
TIME TRIAL: 25 minutes (5 five minute sets each one getting faster until last one is all out effort)
5:00 min Find comfortable gear 90 - 100 cadence
SPRINT ACCELERATIONS: 6 minutes (6 one minute sets)
0:15 min s-4 from 0 to 140 cadence
0:45 min s-3 80 cadence
COOL DOWN 10 minutes
Hope this helps.
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mastromb posted 12 weeks ago.
Thanks DSmith that looks like an awesome workout, whether I do the class or not I'm going to try that one out.
It the spin class that I started attending again at the gym this morning I approached the instructor with the idea of having a 2 hr or so long ride on a couple of weekends a month this winter. He thought the idea was interesting but since he is a spin instructor and not a triathlete or cyclist he wasn't sure he knew what he would plan to do for that entire time.
Fortunately or unfortunately, depending on how you look at it, he asked me if I would be interested in being an instructor for that class. While I have been a swim coach for many years and have a good understanding of how to plan workouts I have very little experience with structured cycling workouts on a trainer or spin bike especially for this time duration. When I ride on the road to this point, since I am a relative newbie to cycling, I generally focus on sustained exertion over my planned distance and do very little interval or anerobic threshold workouts. I do however want to make power and anerobic threshold training a priority this offseason.
Does anyone have any ideas where I could do some research on structuring these kind of training sessions that I could pass on or use to plan if I myself take on this class. I am familiar with spinnerval videos and have a few that I could watch and take notes on to get an idea of what sets are used in them but I don't know how much of those examples would be relevant since the workouts would be at least twice as long and it would be difficult to sustain those levels of intensity. The class would also probably be a mix of people on spin bikes and bikes with stationary trainers that people bring in. I know myself I don't want to use the gym's spin bikes anymore than I have to.
Thanks for the help and advice in advance.