workout program

[violette]

Does anyone have a workout that you made. I use Spinervals, but would like to make my own program example: 2x 2 min climb, 5x 1mile fast spin...

[equus123]

Hello,

I'm on a racing team, we do team spin classes once a week for 12 weeks. I have all of the workouts but it would not be appropriate to share this material with the world. I hope you understand. But! I will share some of my favorite things from our workouts.

Everything we do on the trainers is intervals. Here are some of my favorite interval sets:


Great Warmups
(5:00 Warmup in 39x19)
:30 Seated - 90 rpms
:30 Standing - 85 rpms
x5

OR

(10:00 Warmup)
2:00 in 39x21 - 90 rpms
2:00 in 39x19 - 90 rpms
2:00 in 39x17 - 90 rpms
2:00 in 39x19 - 90 rpms
2:00 in 39x17 - 90 rpms


Example Intervals
(15:00 Leg Speed Interval)
:30 in 39x19 - 90 rpms
:30 in 39x19 - 100 rpms
:30 in 39x19 - 110 rpms
:30 in 39x19 - 100 rpms
:30 in 53x19 - Standing - 85 rpms
:30 Recovery Spin
x5

OR

(9:00 Isolated Leg Drills)
:45 Isolated Leg - Left Leg - 85-90 rpms
:15 Spin Both Legs
:45 Isolated Leg - Right Leg - 85-90 rpms
:15 Spin Both Legs
1:00 Recovery Spin
x3

OR

(9:00 Muscular Endurance Interval)
:20 in 53x15 - 60 rpms
:40 in 39x17 - 90 rpms
:30 in 53x15 - 60 rpms
:30 in 39x17 - 90 rpms
:40 in 53x15 - 60 rpms
:20 in 39x17 - 90 rpms
x3

[equus123]

Hopefully you have a computer on your bike to measure cadence (and time). If you don't know gear numbers then here's a pic of a 9 speed cassette (because you can count 9 cogs)

http://static.flickr.com/47/157434573_9779d01769.jpg

Using this picture as an example, a common size of a 9 speed cassette is 12-23: (smallest to largest) 12;13;14;15;16;17;19;21;23. The number basically refers to the tooth count on each cog. The smallest cog furthest away from the wheel would be the '12' and the largest cog closest to the wheel would be the '23' in this example.

For my intervals, the 39 and 53 refer to the front chain rings. Many bikes come with either double or triple rings. I have a double so my bike is a 53 ("the big ring"), 39 ("the small ring") in the front.

So interpret the intervals as the following if none of these numbers work for you:

Gears closest to '21' in the back are easy.
Gears in the '39' in the front are easier

[MissMoni]

This post was SO helpful to me! I have been riding a road bike casually for the last few years and just now starting to get more serious about training and learning the mechanics of the bike. I have the free Spineravls CD that came with my trainer and was wondering what all the number were about (39x19). Wow, now it seems so obvious and I feel kind of stupid :p . Also, I've been looking for an interval training guide beyond the video so thank you for posting yours.

[VenusdeVelo]

Violette,
Go to the Spinervals website, Troy puts free workouts out there -- pretty much what you are looking for. He has a good dela of into out there as well. On the main page, left hand column you will see a box "Working Out". It's great stuff and it's free!!

www.spinervals.com

Renee