Spinning help needed

[Active Monkey]

Due to my work hours i miss the spinning class in the morning and afternoon if rather ride or run.

 

My gym has a few spinning bikes outside the spinning class... So how do i go about spinning? Want to try it on my own.

 

My buddy keeps raving about the benefits to his endurance and fitness.

[Ysterman]

I do Tabatas ... also couple of mates that does it with really good results

 

The worst part of it is the motivation to ultimately do a couple of Tabatas per hour (keep on going through the torture for an hour ) ... if suffering on your own is not your thing

 

Very simple concept, Tabata Pro is a really nice iPhone app (sure there are more and for other smartphones (not that you need one))

 

And there's plenty of articles on Google:

 

http://www.sparkpeop...at_really_works

"Tabata is a specific style of interval training that has you alternating between:

• 20 seconds of the highest intensity you can handle (all-out effort)
  
• 10 seconds of total rest (no movement)
  

You repeat the 20-second "hard" intervals and 10-second "recovery" intervals for a total of eight rounds, which equals just four minutes."

 

http://www.spinning....tabata-training

"The goal of Tabata training is to improve VO2max capacity by exercising at a very high anaerobic level. Dr. Izumi Tabata is the founder of the protocol that is essentially a 5 minute warm-up followed by 8 high intensity/all-out efforts lasting just 20 seconds. The rest or recovery periods in between the 20 second intervals are just 10 seconds. The session ends with a 2-5 minute cool down."

[Sportsworld.co.za]

I agree with using Tabata's. If you're doing it right, 4 mins will have you on your knees.

 

You can also get dvd's or download the likes of sufferfest movies for your laptop etc, which will do almost the same as a spinning class.

 

HIT is very good for giving your training that extra boost.

[Vlamrouge]

What I do is, I make a playlist with a high/quick beat music and then something bit more chill to that, but still "power" music. Then depending on the song, I will do sprinting,high resistance or spin(low resistance) for the duration of the song.

This playlist can be upto an hour, just put it on shuffle and you could go for hours.

[rouxtjie]

Structured interval training...get a program. Works well.

[Eldron]

Read this: https://community.bikehub.co.za/topic/129011-intervals-or-long-rides/

 

Now do it :-)

 

For hills increase resistance.

For wind increase resistance slightly and lower cadence.

For flats just smash it.

[funjunkie]

Found this useful

 

http://www.bicycling.com/training-nutrition/training-fitness/how-ride-inside-indoor-trainer-workouts-cyclists