Spinervals--New Release

[emily_in_nc]

I'm totally new to this. Can Spinervals be done on a bike and trainer, or do you need an actual Spinner?

You can definitely do it on a bike and trainer. Coach Troy will tell you which gears to use (front and back), but you can adjust according to your fitness level, etc. If you have bad knees you might not want to push some of the tougher gears he suggests, and that's fine too.

Emily

[roadie gal]

I second the "Uphill Grind". It's my favorite that I love to hate. Coach Troy mixes up sitting, standing and multiple gears.

I also like "Recharge" for *easier* days.

I'm planning on asking Santa for a bunch more for this winter.

I would recommend AGAINST any of the CTS training CDs. I got one just for grins and to compare to the Spinervals. You must have either a power meter or a cadence monitor or a heart rate monitor for it to be worthwhile. Also, at least on the time trial one that I got, the sets are much longer and the cool down times are too long: up to 5 minutes. I got bored. Last, while I am a Lance fan, I got a little tired of Chris Carmichael repeating about how he has Lance do this workout.

[Pedal Wench]

We're all so different. I prefer the CTS DVDs because he relies on cadence and not gears. Depending on gears (Spinervals) assumes we all are running the exact same resistance on our bikes, or that we have the same cassettes and chain rings. I also HATE the music used in the Spinervals, but I can drown out the music on the CTS discs with my iPod and still hear Carmicheal's voice.

I second the "Uphill Grind". It's my favorite that I love to hate. Coach Troy mixes up sitting, standing and multiple gears.

I also like "Recharge" for *easier* days.

I'm planning on asking Santa for a bunch more for this winter.

I would recommend AGAINST any of the CTS training CDs. I got one just for grins and to compare to the Spinervals. You must have either a power meter or a cadence monitor or a heart rate monitor for it to be worthwhile. Also, at least on the time trial one that I got, the sets are much longer and the cool down times are too long: up to 5 minutes. I got bored. Last, while I am a Lance fan, I got a little tired of Chris Carmichael repeating about how he has Lance do this workout.

[pooks]

Which would you recommend for an out-of-shape newbie?

[roadie gal]

I would start with the "Fitness" series. I have 1.0. It is "easier" than the others but it's still quite the workout.

[beetle]

Hi found this thread and thought it a good place to ask some Spinervals questions.

How do the hills sessions work, do you just use gears to simulate the hill gradient?

Can you use any indoor trainer or do you need a special Spinervals one?

Does Coach Troy give any technique coaching or is it assumed that when you get to the competition series you are a highly technically competent rider?

I am training for a very hilly half IM next year and wondered if a couple of these DVDs would help my training on indoor days.

[SouthernBelle]

HI beetle. No expert here, but any good trainer will do. Hills are simulated by gearing. I've done competition 1 & 2. There is no particular training on technique, but in just the short time I've been using them, I've noticed improvement in several areas. I ride stronger, can come up off the saddle easier and my gearing has improved. I bought a 5 pack and have 3 I haven't gotten to yet. Worth it.

BTW, Velobambina, still waiting for the report.