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Spinning Bike Training Program


Leonard
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Hi Guys

 

Just bought myself a spinning bike to get back into shape.

Time is limited for training so thought this might me a good way to start again.

Problem is I need a structured program, intervals, base training etc.

Anyone of you guys have some programs you are willing to share with a fellow hubber.

 

Thanks

 

P.S. You can mail me at leonardmyburgh@mtnloaded.co.za

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Good luck with doing "base training" on a spinning bike.

 

I wil give you a nice 60min one:

5 min warmup (5min)

10 x 30sec sprints (30sec rest inbetween sets) (15min)

5 x Twenty one thirties:

2min sprint, 1min rest

1min sprint, 30sec rest

30sec sprint, 2min rest

repeat 5 times (increase resistance as time goes down) (50min)

5min recovery (55min)

5 x 30sec pukies: 30 sec max resistance, max cadance, 30sec rest/recovery (60min)

 

This is one of my own...it works for me.

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Good luck with doing "base training" on a spinning bike.

 

I wil give you a nice 60min one:

5 min warmup (5min)

10 x 30sec sprints (30sec rest inbetween sets) (15min)

5 x Twenty one thirties:

2min sprint, 1min rest

1min sprint, 30sec rest

30sec sprint, 2min rest

repeat 5 times (increase resistance as time goes down) (50min)

5min recovery (55min)

5 x 30sec pukies: 30 sec max resistance, max cadance, 30sec rest/recovery (60min)

 

This is one of my own...it works for me.

 

 

Thats a lot of sprinting going on there for someone just startin out again...

5 x 30 second pukies? Does that mean you have to vomit 5 x ?

No wonder there's no cool down ;)

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Thats a lot of sprinting going on there for someone just startin out again...

5 x 30 second pukies? Does that mean you have to vomit 5 x ?

No wonder there's no cool down ;)

Cooldown is BS. Do you do "cooldown" after a race? Then why do it during training? Cooldown does nothing and means nothing.

 

Forgot to mention you can take the sprinting out and make it climbing if you don't like sprinting.

 

Oh and sprinting should not be avoided by beginners. They can sprint slower (read within their abillities.)

 

As far as I am concerned there are only 2 ways to train. Low volume/hig entensity and high volume/low intensity.

 

You can't hold back on low volume stuff. But that is just my opinion.

Edited by MJ the mountainbiker
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Did I mention I gave this away for free? Use it, don't use it.

 

You. are. welcome! :lol:

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Did I mention I gave this away for free? Use it, don't use it.

 

You. are. welcome! :lol:

 

Usefull, thanks MJ.

 

This winter and traffic, spinning is a feasible alternative.

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Cooldown is BS. Do you do "cooldown" after a race? Then why do it during training? Cooldown does nothing and means nothing.

 

Forgot to mention you can take the sprinting out and make it climbing if you don't like sprinting.

 

Oh and sprinting should not be avoided by beginners. They can sprint slower (read within their abillities.)

 

As far as I am concerned there are only 2 ways to train. Low volume/hig entensity and high volume/low intensity.

 

You can't hold back on low volume stuff. But that is just my opinion.

 

Ah ok so a slower sprint for beginers, that makes more sense.

 

I'm a bit worried about the pukies part....

Wouldn't want to cool down either especialy with all that puke around.

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Ah ok so a slower sprint for beginers, that makes more sense.

 

I'm a bit worried about the pukies part....

Wouldn't want to cool down either especialy with all that puke around.

It's easy to sprint slower. You stay seated and increase the resistance. Booooooom.

 

Pukies is a new thing that I do and there is a theory behind it.

 

It simulates you being in the wrong gear when a breakaway happens...Plus, your legs will be tired so it will teach your body what to do with the lactic acid that will be sitting in your quads...

 

In the past it used to freak me out that I could not respond to breakaways near the end of the race...This works for me.

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Cooldown is BS. Do you do "cooldown" after a race? Then why do it during training? Cooldown does nothing and means nothing.

 

 

Out of interest what is the basis for this statement? I am a big beleiver in a cooldown and it seems it is widely held to be a good idea. I think you'll find that most people planning on training or racing again the next day will incorporate some sort of cooldown (warmdown) into their routine. Even the pros on the TDF will sit on an excercise bike for a bit and spin the legs.

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Hi Guys

 

Just bought myself a spinning bike to get back into shape.

Time is limited for training so thought this might me a good way to start again.

Problem is I need a structured program, intervals, base training etc.

Anyone of you guys have some programs you are willing to share with a fellow hubber.

 

Thanks

 

P.S. You can mail me at leonardmyburgh@mtnloaded.co.za

 

Hi

 

Try Graeme Cronje's spinning classes. I know people who only does his spinning classes without training on the road at all, and still do races like the 94.7 under three hours.

 

I do them myself and I can recommend them - for serious cyclists as well as for people who just wants over all fitness.

 

Have a look at www.indoorcycle.org

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