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  1. #16
    Join Date
    Feb 2005
    Location
    Concord, MA
    Posts
    13,129

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    Today I did my Yoga-Spin program, from the Cyclo-Core set.
    Five minutes of warm up yoga
    Get on the bike, do 5 minute warm up spin in easy gear at 80 rpm
    Then, did 5 X 3 minute intervals, using ascending gearing, until I was in the hardest one, which is 52/11. One minute rest interval in between.
    Of course, I ignored the directions to keep the cadence at +100 (yeah, right), but due to the past 2 weeks of doing some other types of trainer stuff, I could keep a steady cadence of 50 until I hit the hardest gear, and then it slipped a bit.
    Two minute cool down, 80-90 rpm in an easy gear, get off of the bike and...
    Twelve minutes of power yoga, holding poses for at least 30 seconds to a minute.

    One thing I noticed today is that I had the natural urge to stand on the trainer and stretch, and when I did this, my cadence actually went up for the first time, ever. I hope this transfers to outside, so when I see DH do his acceleration, I can try to stay behind him. Being that I am always behind him, I can always know when he is going to do this and it looks so easy, until I try to do it.
    2015 Trek Silque SSL
    Specialized Oura

    2011 Guru Praemio
    Specialized Oura

  2. #17
    Join Date
    Feb 2005
    Location
    Concord, MA
    Posts
    13,129
    Workout this morning:
    Warm up set:
    5 minute warm up, easy spin
    3 sets of 30 seconds sitting, 30 seconds standing at an easier intensity (this was hard, as I have trouble standing in easier gears), zone 2-3, with 1 minute easy spin in between
    6 minutes of one legged drills with 80% effort on one leg/20% on the other, zone 2-3
    Main set #1:
    4X3 minute intervals, consisting of 70 rpm, each interval at increasingly harder gears, zone 3-4
    2 minute easy spin
    Main set #2
    4X3 minute intervals, where the first 2 minutes are seated and the last one is standing, using harder gears than above set, zone 4-5

    7 minute cool down
    2015 Trek Silque SSL
    Specialized Oura

    2011 Guru Praemio
    Specialized Oura

  3. #18
    Join Date
    Jan 2013
    Location
    Pacific Northwest
    Posts
    19
    I go do 40-60 minutes on my spin bike 3-4 times a week. I turn on a pandora workout station and keep pace with the songs, raising and lowering resistance to keep my heart rate and breath where I want it....resistance and speed always keeping my legs burning just a little. Most of my time sitting, some standing. A little 5 min warm up and cool down, followed by a 30 min power yoga dvd. This usually gets the job done, I'm happy and covered in sweat by the end.
    ______________________________________________

    Ride & Smile

    2013 Trek Lexa SLX

  4. #19
    Join Date
    Oct 2011
    Location
    Indianapolis IN
    Posts
    328
    I have been attending 3 times a week Tuesdays, Thursdays and Saturdays to Performance bike in Greenwood for Free indoor group rides. And on Mondays, Wednesdays, Fridays and sometimes Sundays I do easy indoor rides by myself. I am really enjoying these sesions and the best part: they are free!... I just gotta take my bike, the trainer , a towel and my water.

    1hr indoor - These sessions are the reason I stay motivated. Otherwise at home I will be just looking from the distance at my trainer everyday.

    Tuesdays : Hills Intervals. ( lots of climbing )
    Thursdays: High Tempo with little simulated climbing
    Saturdays: Combination of the first two

    All these with general tips about clipping and unclipping, going down hill /climbing, braking, shifting etc etc. I really enjoy it and also appreciate the fact he is doing this for free just because he loves cycling and wants to share his knowledge.

    The rest of the days I do easy 30-40 minutes indoor at home with maybe 2 hard 1minute duration climbs and a couple of fast spinnings for 2 minutes each or so and then the rest just at a fast but comfortable pace and resistance.

    I will continue doing this until the weather gets warmer enough to start riding outside and commuting.

    Love Never Fails
    2012 Giant Revel 1 -MTB
    2013 Giant Defy 5 - RB(Commute/Easy Rides) "Trooper"
    2012 Diamondback Response XE MTB (my son's)

    13' FUJI SUPREME 1.3C (Selle Italia Diva/Easton EC70 SL) "My Girl"

  5. #20
    Join Date
    Dec 2010
    Location
    Boise Idaho
    Posts
    1,192
    We don't have a trainer but do have Rollers. I can be balance challenged on the rollers so the DH bought me the fork stand and I have zero excuse for not riding indoors. In the process of setting it all up the other day, I manged to smack my knee on the top of the fork stand - talk about pain. I did manage to hobble onto my bike and had a productive 35 minute workout w/intervals but the next day I was certainly limping. Will climb back on today as it is still only 1 degrees outside Spring can't arrive soon enough
    Sky King
    ____________________
    Gilles Berthoud "Bernard"
    Surly ECR "Eazi"
    Empowering the Bicycle Traveler
    biketouringnews.com

  6. #21
    Join Date
    Dec 2011
    Location
    Bulgaria
    Posts
    271
    This week I ride mostly outside, so only one short trainer session on Thursday: 20 intervals, 30 sec each with 30 sec rest.

  7. #22
    Join Date
    Nov 2012
    Posts
    14
    I've been doing the Sufferfest videos for a while here. Pair Sufferfest with TrainerRoad and you have virtual power with a prescribed workout! The Tour of Sufferlandria starts on 26 January. Anyone else participating?

  8. #23
    Join Date
    Sep 2010
    Location
    Whitmore Lake, Michigan
    Posts
    930
    France has the right of it, if this video is anything to go by! I wonder how I can get a set-up like that at home...

    Swan,

    Now THAT'S what you call motivation!
    Last edited by Bike Writer; 01-22-2013 at 11:24 AM.
    Bike Writer

    http://pedaltohealth.blogspot.com/

    Schwinn Gateway unknown year
    Specalized Expedition Sport Low-Entry 2011

  9. #24
    Join Date
    Feb 2005
    Location
    Concord, MA
    Posts
    13,129
    Today I did the first drill I wrote about in this thread, except I did only 5 of the 7 climbing intervals, as I was pressed for time. 35 minutes of work, it was enough!
    2015 Trek Silque SSL
    Specialized Oura

    2011 Guru Praemio
    Specialized Oura

  10. #25
    Join Date
    Dec 2010
    Location
    Boise Idaho
    Posts
    1,192
    Crankin, I sorta followed your work out last night too, thanks! I was dripping when I got off the rollers. My fork stand tends to "walk" a bit during intervals so I have to figure out a way to anchor it better.

    As I was taking everything apart and putting my bike away I look down and see this huge smear of blood on the floor (concrete) and then see other drops of blood WTH get to checking myself over and see I have sliced my finger somehow. Indoor training is hazardous
    Sky King
    ____________________
    Gilles Berthoud "Bernard"
    Surly ECR "Eazi"
    Empowering the Bicycle Traveler
    biketouringnews.com

  11. #26
    Join Date
    Feb 2005
    Location
    Concord, MA
    Posts
    13,129
    Oy, getting injured from indoor cycling is not good!
    I am glad my Kuota stays on the trainer from January to March 1 or so. If I do ride outside, I ride my Guru. No worry this year, as every warm day I was either working, the roads were full of melting snow/salt, or there were 25 mph winds.
    2015 Trek Silque SSL
    Specialized Oura

    2011 Guru Praemio
    Specialized Oura

  12. #27
    Join Date
    Nov 2012
    Location
    U.S.
    Posts
    13
    Quote Originally Posted by MMEZ View Post
    I've been doing the Sufferfest videos for a while here. Pair Sufferfest with TrainerRoad and you have virtual power with a prescribed workout! The Tour of Sufferlandria starts on 26 January. Anyone else participating?
    I'm also trying to survive the Tour of Sufferlandria. Just completed Stage 4 about an hour ago.

  13. #28
    Join Date
    Mar 2008
    Posts
    2,738
    I don't own all of the Sufferfest workouts yet, so no ToS here (maybe next year!). I did The Hunted last night, and my legs are well and thoroughly trashed!

  14. #29
    Join Date
    Dec 2011
    Location
    Bulgaria
    Posts
    271
    This week is not a good week for training. I don't know what's happening but I feel heavy, bloated, powerless, and desperate. Today it rained all day long so the trainer was at hand for me in the evening. I tried to do 3 times 5-minute intervals but I couldn't raise my HR enough with the first interval it was the highest, then on the second it dropped to 160-161 and the third one I could barely reach 160 This is only zone 4, I couldn't make it up to 5...And what is more, my HR dropped easily so I had to keep easy periods very short and my muscles hurt...
    I'd better stop complaining and hope that next week I'll have better days

  15. #30
    Join Date
    Jul 2006
    Location
    Flagstaff AZ
    Posts
    2,521
    Sounds like your either coming down with an illness or you need a break desperately!

 

 

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