Please help!!! Need routine!

[HeatherTC]

I was wondering if someone might be able to provide me with a routine for beginners. I am not an experienced spinner and some of the terminoloy used goes over my head so I need it broken down Barney-stlye. I am currently serving in Afghanistan and they just put a couple stationary bikes in our gym. I would like to use them but I don't have an instructor to guide me. Could someone please help me? Thank you!

[Crankin]

Thank you for serving.
Can you tell us a little more about what kind of bikes these are? Are they spin bikes (with a flywheel) or regular stationary bikes?
Regular stationary bikes often have different levels (1-10 or 20). You could experiment with what the different resistances feel like at each level and then design a plan where you warm up at an easy resistance for 5-10 minutes and then vary your workout with intervals of higher resistance for anywhere from 30 seconds to up to 3-5 minutes. Make sure you cool down, too for at least 5 minutes. Spin bikes work on the same principle, but usually have a dial to turn that raises or lowers the resistance. You want to raise resistance to simulate hill climbing, but not so much you are hurting your knees.
Make sure the seat is set appropriately for your height (not too low), so you can extend your leg with just a slight bend in your knee. I am assuming that even on a FOB there is someone responsible for keeping the equipment in shape in the gym. Maybe they can show you how to set up the bike, at least.

[Zen]

It sounds like you may already be in a class and just don't understand the terminology?

A bit more clarification may be in order before anyone can really help without bombarding you with useless information.

[Trek420]

It sounds like you may already be in a class and just don't understand the terminology?

I don't think she is, she said there's no instructor.

Thank you for serving, welcome to TE. Stick around, plenty of spin instructors here. I'm sure we'll come up with some ideas, maybe even a cool music play list. :cool:

Also check the Spin section of TE

http://forums.teamestrogen.com/forumdisplay.php?f=47

[Zen]

some of the terminology used goes over my head

This is what threw me.
Where does the terminology come from, then?

[MadDogg]

Hi Heather, I would be happy to help. I am a certified Spinning instructor and I work in the Mad Dogg Athletics corporate office (home of the Spinning brand). For all beginners, it is very important that you learn proper bike setup and form. Take a look at this guide, provided by Spinning, that will guide you through setting up the bike correctly and safely: http://www.spinning.com/images/Bike_Setup.pdf

As far as the terminology, use this guide that describes each of the five core movements and the different hand positions: http://www.spinning.com/images/Core_Movements.pdf

Be sure you master the seated movements before trying the standing movements or Jumps. Always warm up and cool down for at least 5 minutes to avoid injury.

Lastly, take a look at this guide, which will cover some of the contraindicated movements and why you should not do them because they are not safe: http://www.spinning.com/images/Keep_it_Safe.pdf

Spinning.com is a great resource for tips and information on Spinning and indoor cycling. I hope this helps! Let me know if you have any further questions and thank you for serving our country.

-Jennie

[HeatherTC]

Crankin, thanks for responding. I have been so busy and have been unable to get back on here. The bikes are spinning bikes, not regular stationary bikes. I did find one routine that I really like but I want to try some different routines. I have a done a couple spinning classes in the past and am familiar with how my bike shoulde set-up. Any suggestions for routines? Thanks once again for taking the time to respond.

[HeatherTC]

Trek420, thanks for the link. I will definitely check it out.

[HeatherTC]

MadDogg,
Thank you so much for taking ht etime to read my post. Any suggestions for routines? I found one routine which is challenging and I like it a lot. I would just like to try some different routines to mix things up. Right now I am doing a pyramid where I start at doin 6 different exercises for 30 seconds each then I do htme all for a minute, etc....until I do them for 2 minutes then I go back down the pyramid. I really like it but want to try some different things. I like variety. If you have any suggestions, please let me know. Thank you!

[Bike Chick]

Good luck on the bike, Heather, and thank you for your service and sacrifice.

[Irulan]

you can get dvds like spinervals or CTS that have all sorts of routines. Lynda Wallenfells, an endurance coach, has prepackaged programs that you can buy,
lwcoaching.com that are terrific IMO.

Having a program or some guidelines beats the heck out of just riding to tunes.

[MadDogg]

Heather,
DVDs are a great way to mix up your routines. http://www.spinning.com/spinning-shop-videos/default.asp BUT, since you are riding at the facility and not at home, a really great resource for sample Spinning profiles is the Spinning Ridebook:http://www.spinning.com/spinning-shop-spinner-bikes/spinner-accessories-7321.asp. It's a book filled with 52 pre-designed profiles (class layouts) with technique cues and music suggestions to go along with it. It's designed for Spinning instructors, but you could use it as a guide to ride on your own as well. Here's a sample of one of the profiles called "Core Movement Intervals" that allows you to practice the 5 core movements. Remember to master the seated movements before do Jumps and standing movements.

5 min Seated Flat (warm-up)
3 min Standing Flat
1 min Seated Flat
3 min Jumps
1 min Seated Flat
3 min Seated Climb
1 min Seated Flat
3 min Standing Climb
1 min Seated Flat

Repeat if desired.

Let me know if you have any questions!