Comments on: How to Achieve Better Results with Spinning http://www.training4cyclists.com/how-to-achieve-better-results-with-spinning/ Cycling Training Tips Mon, 06 Feb 2012 21:16:19 +0000 hourly 1 http://wordpress.org/?v=3.3.1 By: Steve http://www.training4cyclists.com/how-to-achieve-better-results-with-spinning/comment-page-1/#comment-105874 Steve Fri, 20 Jan 2012 00:42:24 +0000 http://www.training4cyclists.com/how-to-achieve-better-results-with-spinning/#comment-105874 You should NEVER push yourself if you can not stand up so be it. Only do this if you are more than capable . Your instructor SHOULD of told you this, if you push the limits and you are not ready you WILL injure yourself. Do what you can and get an instructor that has the ego but knows who to push and who not to push. ( Trainers love to push further than they should with no medical experience ) (Hard to find a trainer that knows all the necessary stuff to avoid hurting people ) OR buy a bike yourself a spinner and get yourself up to it before you go to a class that makes you look a genital. hope this helps a bit ! You should NEVER push yourself if you can not stand up so be it.
Only do this if you are more than capable .
Your instructor SHOULD of told you this, if you push the limits and you are not ready you WILL injure yourself.

Do what you can and get an instructor that has the ego but knows who to push and who not to push. ( Trainers love to push further than they should with no medical experience )
(Hard to find a trainer that knows all the necessary stuff to avoid hurting people )

OR buy a bike yourself a spinner and get yourself up to it before you go to a class that makes you look a genital.

hope this helps a bit !

]]> By: Lynn Stine http://www.training4cyclists.com/how-to-achieve-better-results-with-spinning/comment-page-1/#comment-102720 Lynn Stine Thu, 15 Dec 2011 14:00:40 +0000 http://www.training4cyclists.com/how-to-achieve-better-results-with-spinning/#comment-102720 I did my first spinning class in years. I really enjoyed the workout. I had talked with the instructor and advised that I had not done spinning in a long time and that I am in physical therapy for a partial tear in ACL and a torn menacutis (spelling) from a head on crash about 3 months ago. She advised me do what I could. The standing hurt the knee some, but at the end I stood up with the class. I will try to get a couple classes in a week. I hope to lose weight and help strengthen my bad knee. I did my first spinning class in years. I really enjoyed the workout. I had talked with the instructor and advised that I had not done spinning in a long time and that I am in physical therapy for a partial tear in ACL and a torn menacutis (spelling) from a head on crash about 3 months ago. She advised me do what I could. The standing hurt the knee some, but at the end I stood up with the class. I will try to get a couple classes in a week. I hope to lose weight and help strengthen my bad knee.

]]> By: Ross Edgley http://www.training4cyclists.com/how-to-achieve-better-results-with-spinning/comment-page-1/#comment-99574 Ross Edgley Mon, 14 Nov 2011 15:19:09 +0000 http://www.training4cyclists.com/how-to-achieve-better-results-with-spinning/#comment-99574 Hi Hope this email finds you well. I think training4cyclists.com is a great site and was just wondering if you'd be interested in some articles on current research and studies regarding sports nutrition that could benefit cyclists? I work for Myprotein.com and could supply the content for free for a small mention of the site or relevant products Do let me know if i can be of help many thanks Ross Edgley PR and Communications Manager Direct Line: 0161 947 2777 Mobile: 07841 749 167 Landline: Fax: 0845 094 9889 0161 945 6668 Email: ross.edgley@myprotein.co.uk Web: http://www.myprotein.co.uk Hi

Hope this email finds you well.

I think training4cyclists.com is a great site and was just wondering if you’d be interested in some articles on current research and studies regarding sports nutrition that could benefit cyclists?

I work for Myprotein.com and could supply the content for free for a small mention of the site or relevant products

Do let me know if i can be of help

many thanks

Ross Edgley
PR and Communications Manager

Direct Line: 0161 947 2777
Mobile: 07841 749 167
Landline:
Fax: 0845 094 9889
0161 945 6668
Email: ross.edgley@myprotein.co.uk

Web: http://www.myprotein.co.uk

]]> By: Rachel B http://www.training4cyclists.com/how-to-achieve-better-results-with-spinning/comment-page-1/#comment-99069 Rachel B Wed, 09 Nov 2011 21:03:08 +0000 http://www.training4cyclists.com/how-to-achieve-better-results-with-spinning/#comment-99069 Hello! I'm a 21 year old college student who works full time and basically has no time for a gym! Normal workouts really bore me. I really love mountain biking but I live in Kansas so as it gets colder that's not really an option for exercising. I was thinking of getting into cycling and was wondering if anyone had any advice on cycling at home? I have a mountain bike and would like to know if putting it on a trainer and cycling at home would work. Is there a specific kind of a bike, not including a stationary spin bike, that would work best? I'm kind of a newb so I'll take all the help I can get! Hello! I’m a 21 year old college student who works full time and basically has no time for a gym! Normal workouts really bore me. I really love mountain biking but I live in Kansas so as it gets colder that’s not really an option for exercising. I was thinking of getting into cycling and was wondering if anyone had any advice on cycling at home? I have a mountain bike and would like to know if putting it on a trainer and cycling at home would work. Is there a specific kind of a bike, not including a stationary spin bike, that would work best? I’m kind of a newb so I’ll take all the help I can get!

]]> By: Ron http://www.training4cyclists.com/how-to-achieve-better-results-with-spinning/comment-page-1/#comment-98213 Ron Mon, 31 Oct 2011 16:39:12 +0000 http://www.training4cyclists.com/how-to-achieve-better-results-with-spinning/#comment-98213 @gerry becareful and listen to your body. 105 minutes is a really long time. That's an whole hour and 40 minutes! I'd be concerned about your recovery time. I'm 29, hitting 45 minutes a day. I burn 350Kcal + a day. I control my diet, exercise 4 hours before bedtime to maximise my recovery period. I really listen to my body and take at least 1 to 3 rest day's whenever I want. Which to be honest is not that often now that my body has adapted. Over a period of six months I have lost a roughly a stone in weight. I weigh exactly 10 stones now. It all depends on what you do on the bike. If most of it is in the saddle and at an easy pace with little resistance and you feel good, then do what feels good and motivates you. But if your thrashing it the whole time then I'd have serious concerns. By thrashing, I mean working really hard at the deep end of your zone. 220-58-10 = 152BPM estimated maximum. That means your feel good factor would be around 110-120BPM. The value of 10 is a default I put in because so many different ways of calculating Maximum heart rates exist. To hit 120BPM you would be burning fat at healthy rate, trust me. Beleive it or not I never let my heart rate go over 160 BPM even though my maximum for my age is apparently a 191 Bpm. At 150 BPM I feel like I've hit my threshold: a bar I deliberately set low and I will explain why: If I'm on the bike and suddenly the door bell rings or I get called to an emergency, my heart needs room to react. I workout only to the degree that I can hold a conversation, no stiff jaws or numbness. Having said all this my workout is visually fairly intense. I stand for alot of it, and I keep the resistance so high that you can actually hear the friction from the brake pads. I am a natural sprinter but it's something that I have to control. When I first started out I would literally sprint flat out for 5-10 minutes at a time. No joke... My heart rate would hit 185BPM. Sometime ago, around when I was 18, I'd see my HRM often hit 210BPM. This is something you usually see when someone has a heart attack. After years of over training about a year ago I actually almost died. It took several cold hard instances to realise the error of my ways even after ending up in an ambulance. I'd say pretty much over the course of a year, I have forcibly cancelled out my ego, because all those skipped beats do not equal a long life. Now I have a resting pulse rate of 34BPM. My zone is kept in the 120-160BPM which some people think is over-sensible but they don't realise why I need this barrier. My attitude has changed dramatically, over the past year. Things just seem so much more reasonable and sane now. Spinning is my only form of exercise and I have given up weights also because to add excessive muscle tissue is counter productive to achieving proper natural form whilst cycling. My upper body gets a good workout by alternating my routine, e.g. in-the-saddle, standing, one handed (close to the stem) anything to keep the blood circulating. On food, I take no Vitamin Supplements whatsoever, I use to cocktail on this and that. Vitamin B complexes caused me real toxicity at one point. I don't even drink energy drinks anymore. Just water, bananas, before exercise and a good diet of natural proteins afterwards. I stay away from greasy foods as often as I can and do not use Ionised Salt. I only use Sea Salt. I also use a variety of monitors, but not compulsively as to create anxiety. You need to also calculate how many calories you burn a day while not working out, simply to make sure you are not starving yourself of something. Take care and make sure you consult a physio whenever possible. @gerry becareful and listen to your body. 105 minutes is a really long time. That’s an whole hour and 40 minutes!

I’d be concerned about your recovery time.

I’m 29, hitting 45 minutes a day. I burn 350Kcal + a day. I control my diet, exercise 4 hours before bedtime to maximise my recovery period.

I really listen to my body and take at least 1 to 3 rest day’s whenever I want. Which to be honest is not that often now that my body has adapted.

Over a period of six months I have lost a roughly a stone in weight. I weigh exactly 10 stones now.

It all depends on what you do on the bike. If most of it is in the saddle and at an easy pace with little resistance and you feel good, then do what feels good and motivates you.

But if your thrashing it the whole time then I’d have serious concerns. By thrashing, I mean working really hard at the deep end of your zone. 220-58-10 = 152BPM estimated maximum. That means your feel good factor would be around 110-120BPM. The value of 10 is a default I put in because so many different ways of calculating Maximum heart rates exist. To hit 120BPM you would be burning fat at healthy rate, trust me.

Beleive it or not I never let my heart rate go over 160 BPM even though my maximum for my age is apparently a 191 Bpm. At 150 BPM I feel like I’ve hit my threshold: a bar I deliberately set low and I will explain why: If I’m on the bike and suddenly the door bell rings or I get called to an emergency, my heart needs room to react. I workout only to the degree that I can hold a conversation, no stiff jaws or numbness.

Having said all this my workout is visually fairly intense. I stand for alot of it, and I keep the resistance so high that you can actually hear the friction from the brake pads. I am a natural sprinter but it’s something that I have to control. When I first started out I would literally sprint flat out for 5-10 minutes at a time. No joke… My heart rate would hit 185BPM. Sometime ago, around when I was 18, I’d see my HRM often hit 210BPM. This is something you usually see when someone has a heart attack. After years of over training about a year ago I actually almost died. It took several cold hard instances to realise the error of my ways even after ending up in an ambulance. I’d say pretty much over the course of a year, I have forcibly cancelled out my ego, because all those skipped beats do not equal a long life. Now I have a resting pulse rate of 34BPM. My zone is kept in the 120-160BPM which some people think is over-sensible but they don’t realise why I need this barrier. My attitude has changed dramatically, over the past year. Things just seem so much more reasonable and sane now.

Spinning is my only form of exercise and I have given up weights also because to add excessive muscle tissue is counter productive to achieving proper natural form whilst cycling. My upper body gets a good workout by alternating my routine, e.g. in-the-saddle, standing, one handed (close to the stem) anything to keep the blood circulating.

On food, I take no Vitamin Supplements whatsoever, I use to cocktail on this and that. Vitamin B complexes caused me real toxicity at one point. I don’t even drink energy drinks anymore. Just water, bananas, before exercise and a good diet of natural proteins afterwards. I stay away from greasy foods as often as I can and do not use Ionised Salt. I only use Sea Salt. I also use a variety of monitors, but not compulsively as to create anxiety. You need to also calculate how many calories you burn a day while not working out, simply to make sure you are not starving yourself of something.

Take care and make sure you consult a physio whenever possible.

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