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F8TH637's Photo F8TH637 Posts: 466
1/30/08 7:31 P

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It always helps to have that encouragement. I really hate hills but they are inevitable and I know they are good for me in the long run but man, can they be painful!

- Angel

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PAIGECSLP's Photo PAIGECSLP SparkPoints: (28,622)
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1/30/08 6:52 P

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lol! Well, lets just say it wasn't easy! :-) I really had to push myself and my heart rate was hitting close to zone 5 a few times! I've been training with my husband who forces me to go out of my comfort zone and climb some pretty major climbs, so I'm sure it helps with the intervals.

Paige

~~~o
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( * )/ ( * )


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F8TH637's Photo F8TH637 Posts: 466
1/30/08 6:36 P

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Wow, you're hardcore, PAIGECSLP! I can barely get through No Slackers Allowed without cheating!

- Angel

Me on MotionBased:
http://f8th637.motionbased.com/

My Cycling Blog:
http://angelrides.wordpress.com

My TransAmerica "Ride:"
http://exercise.lbl.gov/index.html
Join me! User ID: 50486


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PAIGECSLP's Photo PAIGECSLP SparkPoints: (28,622)
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1/30/08 5:49 P

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Okay, so far I've done the Spinervals Recharge DVD and the No Slackers Allowed. Both are great workouts! The Recharge is 45 min. of zone 2-3 heart rate training with a difficulty of 7.5 out of 10. The No Slackers Allowed is a 45 min. hard core interval training mostly in zones 3 and 4 with a difficulty rating of 9.0. I did both of them today, consecutively, starting with No Slackers and finishing with Recharge.

Paige

~~~o
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( * )/ ( * )


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WONGERCHI's Photo WONGERCHI Posts: 3,889
1/28/08 12:01 P

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Another vote for fatcyclist.com here - awesome awesome blog.

PAIGECSLP:
Let me know what you think about the Spinervals. Right now I have a training program so I just follow what the workout is for that day and catch up on movies... This weekend was Bill and Teds Excellent Adventure

In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


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PAIGECSLP's Photo PAIGECSLP SparkPoints: (28,622)
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1/28/08 12:00 A

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I use a Giant Cyclo-tron Mag II trainer with adjustable tension and the Garmin Forerunner 305 GPS Heart Rate Monitor with cadence sensor. I've used a couple of the Spinerval DVDs and my husband has used several of them and loves them. I just ordered the Spinerval Base Training DVD set and the Iron Girl Multi-Sport DVD set, I'll let you guys know how they are after I've used them.

Paige

~~~o
_ \ (,_
( * )/ ( * )


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F8TH637's Photo F8TH637 Posts: 466
1/27/08 11:42 A

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I've been catching up on 30 Rock episodes while on the bike on NBC.com. Two episodes equals a good 40+ minute workout plus it makes me laugh.

FatCyclist is a recent find for me also and one of my favorite RSS feeds.

- Angel

Me on MotionBased:
http://f8th637.motionbased.com/

My Cycling Blog:
http://angelrides.wordpress.com

My TransAmerica "Ride:"
http://exercise.lbl.gov/index.html
Join me! User ID: 50486


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CYCLOKITTY's Photo CYCLOKITTY SparkPoints: (5,443)
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1/27/08 8:43 A

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You are right:

1) Stationary bikes are boring. Oh the tears of frustration! But they don't have spinners at my gym, and the elliptical scares me.

2) Fatcyclist.com is hilarious! I've bookmarked it for future laughs

Hey, look at that fast cyclist!

2009 Cycling Goal: 2000 km

2008 I rode 1773 km!:

2007 I rode 1036 km!

2009 Swim goal:1 km in 1 hr.


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ELLA2012 Posts: 153
1/26/08 9:02 P

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I don't have a trainer but I went to 5 spin classes at the gym this week. I hate the stationary bicycles in the gym for the most part but there is an interesting one (expresso) which has a video screen showing the virtual road and cyclists riding. I mentioned this in another post but I am hooked on a blog called fatcyclist.com. It's really funny.

CYCLOKITTY's Photo CYCLOKITTY SparkPoints: (5,443)
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1/25/08 8:50 P

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I downloaded the fredcast on my ipod. It's usually an hour long, so it definitely lasts a workout.

Today I did 40 minutes of intervals on the stationary bike. Today is my back and biceps resistence training. And each day I do ab crunches. So far I am up to 80!

I can't wait until I add swimming into the fray. I hope my new suit comes in this coming week.

Hey, look at that fast cyclist!

2009 Cycling Goal: 2000 km

2008 I rode 1773 km!:

2007 I rode 1036 km!

2009 Swim goal:1 km in 1 hr.


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GEOHIKER Posts: 12
1/23/08 8:58 P

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I ride on a trainer in my living room (Ascent brand); it was really easy to set up my bike on it. I was incredibly bored at first, but then got Bike-O-Vision DVDs to watch and a cheepie computer to track speed and distance. The DVDs have laughably bad editing, but it is actually helpful for me to watch a road going by as I peddle!

I tried listening to books on my MP3 and have tried watching tv, but have found the best thing for me is to watch these DVDs while playing my really loud and really fast music. I can change tempo according to the music (sprinting whenever Fall Out Boy or Green Day comes up in rotation!). I don't use a heart rate monitor - although I have one and should really do it.

If you can keep your mind active (flipping music, watching the "road" or any other activity), I think it helps make things go better. I've found that the first 30 minutes hurt and I'm achy and feel stiff; the second 30 minutes I feel better; and after an hour I'm really rolling along. I wear noise-canceling headphones - otherwise it is too loud in my living room! - and tend to sing along with the songs (which also helps me keep going!).

No matter what, it's still not as good as being out on the highway - but any biking is better than not biking at all! :)

WONGERCHI's Photo WONGERCHI Posts: 3,889
1/23/08 9:21 A

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WEBARCHITECT:
I have a CycleOps Fluid 2 trainer and I really like it. The trainer's easy to set up, has great road feel and the only thing I did was mount a training tyre to the rear wheel. It was probably the hardest thing too, phew what a tough mount. I don't have a bike computer so I just use my HRM and RPE and use the old fashioned method of counting pedal strokes for cadence.

CYCLOKITTY:
I HATE the stationary bikes in the gym. Really don't like them at all, I get frustrated after 10 minutes on those things. I'd rather be on my own bike, at home in front of the TV! Well done for doing 45 minuts of intervals though.

In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


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CYCLOKITTY's Photo CYCLOKITTY SparkPoints: (5,443)
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1/22/08 8:47 P

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I have a gym membership so I am using the stationary bikes there. OMG it is so boring! The plan is to complete 60 minutes of intervals... I can now do 45 minutes. But if it weren't for podcasts I'm not sure I'd have completed 10 minutes. For me the combination of paying attention to when I have to spin fast for two minutes then easy pedalling for two minutes AND listening to an interesting (and free) podcast are getting me to stay on the stationary bike.

I have decided to add swimming twice a week to my winter training. I really want to ride further and faster this year. My goal for 2008 is 2000 km. Last year I completed a little over 1000 km!

Hey, look at that fast cyclist!

2009 Cycling Goal: 2000 km

2008 I rode 1773 km!:

2007 I rode 1036 km!

2009 Swim goal:1 km in 1 hr.


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DRC2205's Photo DRC2205 Posts: 8,845
1/22/08 7:32 P

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I have a Minoura Rim Trainer, and I have my cyclocomputer hooked up on the rear wheel, so I can get my data indoors too.

WEBARCHITECT's Photo WEBARCHITECT Posts: 41
1/22/08 4:21 P

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What do you guys use for a indoor trainer? I have thought about purchasing one but am not sure what a good one is.

WONGERCHI's Photo WONGERCHI Posts: 3,889
11/26/07 12:24 P

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I finally cleaned up my roadbike and put it on the indoor trainer for the winter this weekend... It's my first year with the trainer and I'm liking it so far, although it's mainly for technique and strength work rather than aerobic rides (I think I'd shoot myself if I had to do 3hrs on the trainer). I don't have the Spinervals (although I'll check them out) but I do have an interval workout schedule for the trainer which I use.

I do one spin class a week just to keep aerobic base ticking over. I like spin because I don't have to think as much and can just zone out and follow the instructor. I actually back off the gearing so I don't go anerobic and it's a great workout. However, on the trainer it's my bike, set up just right for me and I can work on form in a position that works for me. I installed clip-on aerobars on my bike so I'm hoping that a winter spent in the aero position is going to help next year!

Edited by: WONGERCHI at: 11/26/2007 (12:27)
In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


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KJEANNE's Photo KJEANNE SparkPoints: (39,132)
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11/26/07 11:15 A

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I havenít tried any of the DVD but I do 2 structured, 1-hour workouts on my trainer each week. I have some great trance music that my daughter put together for me that I ride to. Itís got a great beat.

On Mondays I work on cadence: I try to maintain a 90 cadence then do cadence intervals where I do 1 minute at 95, 1 minute at 100, 1 minute at 105, 1 minute at 100, 1 minute at 95 then back to 90. I do this two times.

I also isolate the muscles used of the four parts of my pedal stroke and do 1-minute intervals: so I will pull up, only using my hip flexors for 1 minute, then use my hamstrings to pull back at the bottom of the stroke.

On Thursdays I do the pedals exercise again and also 15 minutes of riding out the saddle.




Do not look where you fell, but where you slipped.
African proverb


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DRC2205's Photo DRC2205 Posts: 8,845
11/25/07 10:30 P

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Thanks so much for the Spinerval link. It was that Autumn Country ride that I was thinking about. And I love that there is a link for the *real* thing. The start is only about 20 minutes away from me!

SLIM_STYLISH Posts: 62
11/25/07 11:48 A

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Haven't done Spinervals, do like "workouts in a Binder" by Dirk Friel. Lots of good structured workouts to give variety to indoor workouts. Some things that I would never do on the road like one legged intervals.

Slim

 
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HEYPUTTHATDOWN's Photo HEYPUTTHATDOWN Posts: 261
11/25/07 10:39 A

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a link to all 3 VR rides:

http://www.spinervals.com/index.php?main
_page=index&cPath=53_74

for the Autumn Country ride, head to Oregon Ridge and do the real thing:

http://www.bikely.com/maps/bike-path/Pre
ttyboy-Dam-Ride

Edited by: HEYPUTTHATDOWN at: 11/25/2007 (10:50)
I'd rather be sitting on my bike thinking about God than sitting in church thinking about my bike ...
DRC2205's Photo DRC2205 Posts: 8,845
11/24/07 9:31 A

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I love the Spinervals. I am not usually that committed, but I find that they give me a much better workout than my typical indoor workout. Usually, I just do intervals on my own, and watch tv.

Apparently, there is a Spinerval that mimics a bike ride in northern Baltimore Coutny that I have been wanting to try, but don't know the name. I think it actually came up on this site, so maybe someone can help us?

As for comparing Spinervals to spinning classes, I find I work out harder at home than in a class. But that is me--I don't do a lot of classes, and can usually push myself on my own.

SWIMBIKERUN2006's Photo SWIMBIKERUN2006 SparkPoints: (2,200)
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11/24/07 8:15 A

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Anyone else use Spinervals and/or indoor trainer at home?? We have two of the Spinervals and they are both great cycling workouts!! I would like to get another for Christmas.......anyone have any favorites??

Also, how do you think Spinervals compares to indoor spinning classes at your local fitness center??

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