I did it, I'm alive--aka the Spinervals Noobs thread/tips and tricks

[Veronica]

43 minutes.

V.

[maillotpois]

Haven't done Uphill Grind in a while. Maybe that's my tomorrow workout....

I really prefer U2 to the stupid disco porn Spinerval music.

[maillotpois]

Yippee!!

You should all just TRY doing the MP current broken scapula version of Spinervals. Super fun. Here are the easy steps:

- tie a string around your chest which holds your left elbow in place, locked against your side. Your left forearm is free. Sort of.

- you may only use your left hand to balance while standing. Do no place any weight on the arm.

- stay in the large ring for the entire set as it is a PITA to shift the front gear with your right hand (see "tie a string around your chest", step one). Cross-chain early and often.

- Ignore anything said about cadence while standing and simply maintain control while praying you do not injure a lower limb.

- Swear a lot.

Updated after some fixation of the fractured scapula:

- Swear a lot.

That's progress!!!!

[Starfish]

These days, every day I hear the music to Uphill Grind in my head at some point during the day. I find myself LIKING it.

I really prefer U2 to the stupid disco porn Spinerval music.

Salsa, you have now been accused of liking "stupid disco porn music".

[salsabike]

It IS stupid disco porn music. That's why I asked for help. And here you guys are just enjoying my pain...

[Starfish]

It IS stupid disco porn music. That's why I asked for help. And here you guys are just enjoying my pain...

Maybe they figure there is some kind of Pavlovian response that raises the heart rate...

[maillotpois]

Unfortunately you can't turn off the SDPM in Uphill Grind, like you can in Tough Love. So you just have to be mentally tough. When I spin in the early am, I have everything down very low anyway so I make as little noise as possible (our bedroom is right above the office/spin room). when I do Tough Love, it's during daytime and I can crank Rattle and Hum or Achtung Baby or whatever will get me going. (I seem to respond to U2. )

Just did Uphill Grind - hadn't in ages. I like that it's all women. Something fun about that, though I do love the pained expressions some of the guys make. It is definitely "geared" (sorry) to race type climbing not super long endurance pace climbing, but the intervals will obviously benefit that as well.

[salsabike]

I like Uphill Grind and the girls. I just think it's funny that my general propensity for getting songs stuck in my head has now extended to the Uphill Grind music.

MP, are you really that much healed already that all you have to do for U.G. accommodations is curse? That's great. What's the vague healing timeline the docs gave you?

[SadieKate]

Just did Uphill Grind - hadn't in ages. I like that it's all women. Something fun about that, though I do love the pained expressions some of the guys make. It is definitely "geared" (sorry) to race type climbing not super long endurance pace climbing, but the intervals will obviously benefit that as well.

Here we go again, roadie girl. Got tunnel vision over the winter, didn't you?

It's great for mtb training with repeated short climbs and bursts of power.

[maillotpois]

Salsa - for 2 hours of Tough Love over the weekend I was 100% functional for 1 1/2 hours of it. UG is so much shorter that it went very well. My strength is reduced, but I can support my heft standing now. My range of motion may always have some limitation (the bone's never going back where it was), but it won't effect cycling. I start PT tomorrow and have a short test ride planned for Saturday.

And, SK, my doctor specifically told me yesterday: NO MTB. (My UG "review" was specifically targeted at Starfish who's looking for long indoor climbing simulating training. Which this is not. But it still has its purpose.)

[salsabike]

So what are the Spinervals that are designed to replicate endurance climbing? Would the Aerobase Builders fit what Starfish wants to work on?

[Starfish]

I have the Tucson Spinerval that has a core workout of about 75 minutes of tempo climbing. Then there are a couple shorter additional climbs.

Actually, last night instead of falling asleep, I made up in my head a trainer workout to simulate my local mountain climb, which is about 5000 feet in about 19 miles. I know how long it took me to do last year, and I know the road very well (how long it goes at what percentage grades, etc...and how long those sections take me, at what cadences, etc. Yesss...I am a little detail oriented...).

I have an indoor climbing workout coming this weekend, and I am going to try out a simulation of that ride, and see what happens!

LOL...it is a favorite motorcycle ride route for one of my brothers and his daughter...maybe I can have him follow me up the road this spring with her on the back videotaping...make my own "Spinerval" for my own private use! Evil Coach Starfish!

[maillotpois]

I have to say I'm really liking Tough Love for the tempo pace endurance workout. The aero base builder is good, in general. But for a climbing simulation like what she's looking for, her Tucson thing or Tough Love seems to be pretty good.

[Starfish]

I have to say I'm really liking Tough Love for the tempo pace endurance workout. The aero base builder is good, in general. But for a climbing simulation like what she's looking for, her Tucson thing or Tough Love seems to be pretty good.

Alas, I am budgeting. This morning I finally broke down and ordered some shorts and a saddle from Terry, both on sale.

I have been SERIOUSLY in need of another pair of shorts (just at that point...everything I have is worn out, and my current saddle has never been perfect...found one on Terry on sale I have wanted to try since it was introduced, so went for it.

Just had to do shorts/saddle over Spinerval purchase for now.

[jobob]

Well for what it's worth, I've seen a big improvement in my speed on the flatlands over the past month or so since I started doing spinervals.

I'm still finding it hard to believe that on the long flat stretches of my commute I'm cruising easily at 17-18 mph. I haven't been doing much climbing lately but I think that might have improved some as well.

The big test will be the 200K brevet this weekend.