Help with spinning

[Baksteen]

Please help I have been spinning at my house for about a month now is there any advise that anyone can give me , at the moment iam doing 6m spin and 1m rest in between for 6 sets total and 10m warming up

[Slipstream Sean]

6min spin - Most refer to spinning as high cadence, low intensity work. If you were doing that, then 1 min rest(not sure whether you mean stop cycling, but dont do that, rather spin at an easy intensity) you would not be achieving much.

 

You want to build a base for strength/power. To do this you need to do lots...and lots of low intensity work(+-65% Heart Rate). If you dont have a HR monitor...get one.

 

Give yourself another 6weeks for base training:

Keep your intensity constant i.e. dont do intervals with rest.

Try and build the time you can spend on the bike at this intensity.

You want to build distance for a few weeks, then drop your distance down a bit for a rest week.

So consider the 6 week base training period as 2 x 3 week periods, consisting of 2 building weeks and 1 slightly easier.

 

Here's an example: Lets say you train 3 days a week.

Week 1: 60min/session

Week 2: 90min/session

Week 3: 75min/session

Week 4: 105min/session

Week 5: 135min/session

Week 6: 120min/session

 

So you would do 3 sessions of these durations per week.

Remember you are building slowly, listen to your body...if you really can handle a certain duration, dont kill yourself, and if you're doing it easily go a bit longer...this was just an example, so try something like that...and let me know how you're doing a long the way, and in 6 weeks we'll really get you sweating it out with the next phase of training

 

[Baksteen]

Thanks for the advise and I will try it out as from tomorrow night .