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I think it might finally be fall here in Chicago and in preparation for indoor riding this winter, I'm looking at occupying my time on the trainer, not by watching reruns of Seinfeld (although, I LOVE that show), but by something more challenging like the Spinerval series. How are these DVD's for beginners? Not so much beginner riders, but beginners in the sense of having instructed riding time.
Not familiar with the Spinerval series but Carmichael Training systems has some good riding videos. I have riding for fitness, kicks my butt!
I don't really understand quite what you're looking for, but a search for "Spinervals" or "Evil Coach Troy" will yield much information.
Quote:
Originally Posted by kermit
note taken! thank you!
I don't have computers or hook-ups that calculate maximum output, HR, cadence, things like that. I just want to get the best workout possible using my trainer during the winter and what to know if something like Spinervals (or Spinervals specifically) would be good for something like that or if I need to worry about calculating my VO2 max ......
Spinervals are great and tough. You'll get a great workout without a cadence meter, so don't worry, but if you can spring for one, you'll get more out of them. I enjoy working out to Evil Coach Troy. :D
Oh, got it. It's about the equipment.Quote:
Originally Posted by tongue_tied
No, you don't need to be able to calculate VO2 max or use fancy equipment to measure cadence. Pay attention to perceived exertion and use your watch to estimate cadence. ECT will give specific instructions for gearing, but just adjust to your own based on perceived effort. For instance, if he says use your 53x23 gear just go to your largest chainring and smallest cog (or whatever is super hard based on your fitness).
I'll second the Carmichael Training Systems recommendation. You can download either whole workouts, or individual modules so you can create your own workout of any length. You don't need anything special - he really focuses on particular cadences, and you just work as hard as you want/need to at that cadence.
We're supposed to have a few more nice days, so I'm resisting the trainer as long as possible! (But it might be time to swap out the tires soon...)
Spinervals is good, especially the aerobic ones. I forget the specific names. I actually have a bikeshop nearby that hosts a free training night every week. They set you up a trainer and with a Spinervals and you bring your bike. Much better when suffering in the company of others!
I use the Spinerval system and like it, though I only got to the base and skill building DVDs last year before a tibia stress fracture. I haven't used the CTS; I am interested in Joe Friel's DVDs though, since I really respect his training system. You can also rent / buy Spineravals through www.mypypeline.com -- renting could be a good way to determine if you like them. There is a free rental for signing up with the service, and there is usually a free rental coupon on the Spinerval site, so it is basically free to try one or two.
The main "call" is for approximate gearing / cadences; there are also recommendations for heart rate % as well, or beats per minute below lactate threshold. You can either used perceived exertion, take your pulse, or get a cheapie heart rate monitor. Even ones with chest straps can be quite reasonable: the Nike Imara is a good no-bells-and whistles alternative to Polar etc. that you can find for $35, and you can always get an even cheaper wrist unit and take your pulse occasionally. You can do submax tests such as these to determine MHR; subtract about 10 beats/min to get your biking MHR.
If you don't want to bother with heart rate, studies have shown that people are pretty accurate at assessing their rate of exertion. The Borg Rating of Perceived Exertion, modified to scale from 1-10 instead of 1-20, corresponds well with heart rate percentages. So if you are supposed to be at a heart rate of 75%, you should be perceiving about a 7-8 on a scale to 10. Light-hearted yet useful scale...
If you are going to put in time on the trainer, you might as well learn a little bit about how to train most effectively. I love Joe Friel's books, but they are very dense and information packed - you do end up with a plan that is as customized as most coaching plans, but you really have to put the work in to develop it. Sally Edward's books are perhaps a bit more accessible. Gale Bernhart also recently came out with a book of very simplified training plans that do not involve heart rate monitoring.
Anyway, if you decide the Spinerval series is for you, you can sign up for a club where you pay $23 every month, and get a DVD up to $35 (or can pay the difference for a more expensive one); there are also discounts on all DVDs and DVD sets, and other benefits. I have also gotten the Yoga set, which is formulated for triathletes and has special biking-specific yoga; a medical DVD on the knee; and DVDs that combine on and off-bike strength training. So there are more than just bike-training DVDs.
Coach Troy's my hero! I love how he comments on what a wonderful workout this is while he's standing in the middle of sweat soaked cyclists holding his stopwatch.
That scale you linked is a hoot, thanks!Quote:
Originally Posted by Yelsel
* Level 1: I'm watching TV and eating bon bons
* Level 2: I'm comfortable and could maintain this pace all day long
* Level 3: I'm still comfortable, but am breathing a bit harder
* Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
* Level 5: I'm just above comfortable, am sweating more and can still talk easily
* Level 6: I can still talk, but am slightly breathless
* Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
* Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
* Level 9: I am probably going to die
* Level 10: I am dead
The titles, Sweating Buckets and Aerobic Basebuilder 1 would be a good starting point. They are by no means easy, but they aren't hard either. You get a good workout and feel energized by the end (rather than drained). I tried 2.0 Ultra Core-strength builder and reached the, "I am going to die" level on the scale (two years ago). I'll have to try it again this year and see if I've improved any...
I'll give those a try! Thanks!Quote:
Originally Posted by lauraelmore1033