Getting
Disciplined: Training on a Spin Bike
By
James Herrera, MS from roadcycling.com
Often
times, multi-discipline athletes have difficulty
locating the time to get it all in. There isn’t
enough daylight to swim, ride, run, paddle, climb,
and trek in a given week. Keeping our fitness
at an optimal level and focusing on essential
disciplines while dealing with the shorter evenings
and colder winter weather dictates taking our
training indoors. A stationary indoor spin bike
is a great way of maintaining and improving hard
earned fitness.
While
outdoor buffs find it difficult to train indoors,
the great features of a spinner shouldn’t be overlooked.
The adjustability of indoor spinners allows you
to mimic the position of your outdoor rig. While
most health clubs have a wide variety of electronic-resistance
based machines, positioning and comfort are often
drastically different than what a cycling enthusiast
is used to. Saddles are customarily extra wide
and handlebars at awkward angles. These bikes
are designed to let you dial your position to
your outdoor measurements. Brands may vary, but
adjustability and positioning is similar. Saddle
and bar positions are closer to the real deal.
Resistance
on a spin bike is self-adjusted, just like shifting
your bike.
Different workouts will dictate varying
levels of heart rate, resistance, cadence, and
perceived exertion. The self-adjusting nature
of a spin bike is quite conducive to targeting
those goals (whether self- or coach-prescribed)
and staying within workout ranges. The lack of
the ability to freewheel/back pedal on many spin
bikes creates the benefit of fixed gear riding
which can improve an imbalanced pedal stroke.
Indoor
cycling group classes are popular in many health
clubs around the country. Suffering with goal-oriented
friends provides incentives to tough it through
a training session. Just like a weekend group
ride, there’s strength in numbers. The camaraderie
of the group, upbeat music, and a motivating instructor
makes time fly. Seek out a quality instructor
that trains or races a bike outdoors. True cyclists
doubling as indoor cycling instructors will always
include more realistic cycling-specific work in
their classes. Non-cycling instructors often include
drills that are successful in raising the heart
rate, but have no cycling practicality.
While
group classes typically offer a high intensity
workout in a short period of time, longer intervals
performed close to your lactic threshold are much
more beneficial for aerobic system development.
Enjoy a group hammer session on occasion, but
remember that longer lactic threshold based intervals
are your keys to laying a strong aerobic foundation.
Perform 2-4 intervals of 10-20 minutes at 75-80%
aerobic effort. To make workouts more exciting
or event-specific, include over-under efforts
in your session. For an over-under effort, you
begin the interval at a pace below your lactic
threshold. Spend 8-12 minutes riding at 75-80%
aerobic pace. As you end this block of time, ramp
your exertion up to a maximum 1-2 minute effort.
Transition back to an 8-12 minute block at 75-80%
pace. This completes one cycle. Perform 1-3 cycles
based on your current fitness level and past experience.
Modify resistance to simulate climbing or flat
ground riding, offering additional variety in
your workout.
While
outdoor junkies might rather be bombing twisty
single-track or doing a city limit sign sprint
on the weekend group ride, a spin bike can be
a valuable training tool when a lack of daylight
or weather forces us indoors. Follow these tips
to maximize your progress indoors.
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Transfer
measurements from your personal bike
to a spin bike. Measure your effective
top tube length (center of seat tube
to center of handlebar), saddle height
(center of crankbolt to top of the saddle,
along the seat tube), and handlebar
to saddle height difference. An experienced
cyclist can ballpark these measurements
just by jumping on the bike. Less experienced
riders should carry their measurements
and a small measuring tape in their
gym bag. Matching measurements of your
outdoor bike will minimize the risk
of a poor bike fit, which can result
in injury.
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Variety
is the spice of life. Use new workouts,
invite friends for suffer fests, expand
your video or music library, and ride
into spring with your best fitness ever.
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