newbie seeking some good advice

[dannyb]

Hi all.
New to this site and have spent the last couple of days reading many of the threads. obviously lots of talent and knowledge out there so hoping you can give me some advice on how to make good use of the time available to me.

Just to put you all in the picture. Spent the last 5 years indoor rowing. Broke 7 minutes for 2K and 18.30 minutes for 5K. Both near death experiences and just gave up after that. Felt that no matter how hard I worked I'd never improve on that. Was rowing 50-70k a week and no longer have the time. Now training to become a Headteacher so time is limited. Decided to buy a spinning bike and invested in a star trac elite with a computer. I spin 3/4 times a week and box twice a week. More often than not spin just the 3 times.

So this is where I need you experts. If I'm spinning 3 times per week what should I being doing to make the most of each session. Invested in a book called 'the complete guide to indoor cycling' and I've been doing some of the seeions in that. At the mo I do a do one hill climb session (50 minutes), a turbo session from the book (60-70 minutes) and just a steady ride for an hour. All sessions are HR based.

Is this ok or cold I get more benefits from a better plan?
Does anybody have a structured plan I can follow?
I record all that I do but do find it difficult to measure progress on a spin bike as opposed to the indoor rower where progress is easy to measure. Any advice on this one?

Any advice much appreciated as I realise time is precious for all.

In anticipation
Danny

[like2bike]

Hi Danny and a great big WELCOME to the forum! From what you're telling us here, it sounds like you are doing a Strength Session, and Internal Session, and an Endurance Session.

I'm not in a position to advise you on this, but there are plenty of people here who are. I'm certain some of them will weigh in with advice and thoughts. Stay tuned for feedback....

[lizardbiker]

I would have to ask before trying to put in my 2 cents -
Are you training for a specific event that you'd like to peak for (and what type of event is it) or are you just going for maintenance of your current fitness level? Depending on your goals, there's all kinds of experts that can chime in with some great advice.

Oh yeah - and a big welcome to the forum!!!!

[dannyb]

Thanks for taking the time to reply it's much appreciated..
Really I just enjoy training and I like to work hard at whatever I do. when I was hooked on rowing I would cover anywhere up to 70K a week. Don't seem to have the time these days but I've invested in quite an expensive spinning bike so I just want to make the most of it now and not waste my time.
I know the principles are the same whatever you do but what I suppose I'm really after is somekind of programme that I can follow that will really challenge me on a spinning bike. Perhaps 3 tmes a week isn't really enough but I enjoy the boxing so want to keep that up.
It's not that I'm unhappy with what I'm doing but after reading stuff on this site it sounds like there are some serious spinners out there who know exactly what they are on about. I don't where spinning is concerned. Indoor rowing yes, but spinning no. I need educating!!!!
So if one of you guys or gals can point me in the direction of or prescribe a programme then I would be eternally grateful. I'm in it for the long haul so working in cycles isn't a problem. My problem is I need a structure to follow or I lose interest. If I have a program for the weeks/months ahead I will follow it to the letter, if not I just play at it really and at 42 years of age father time is not on my side so need all the help I can get.;). I dont have a goal or target but maybe someone could give ideas about targets/goals in spinning. As I said in my original post it appears rather hard to measure progress on a spinning bike as opposed to the rower. I'm sure that's not the case but more that I'm inexperienced at spinning.
I shall wait nervously for any replies.

Many thanks
Danny

[midnight rider]

Hey Danny,

Just curious about what type of bike you have.

[like2bike]

Hey Danny,

Just curious about what type of bike you have.


Hey Mat,
Danny says in his first post above that he has a Star Trac Elite (with a computer).

[midnight rider]

Doh! I just noticed it now. Thanks for the wake up call my dear. The Star Trac Elite happens to be a very fine piece of equipment and having the computer can only add to the experience.

I'll go out on a limb here and go by the way that Danny spells certain words that he must hail from somewhere other than the USA.

[dannyb]

sussed me out then!!

yes i'm from the uk. sos!!

anyway what about some ideas. i'm a teacher and have another 4 weeks off so i'm keen to get started with a strutured programe.

shall do the turbo session today which works on increments in heart rate every 5 miutes for the first 30 minutes. 5 easy spin and then a 5 minute, 5 minute, 15 minute and 5 minute period of the same thing but only upto 80% mhr. the first sesh rises to 85% mhr. ilike this session because it's tough and makes me blow a bit.

and as for the spelling. i thought it was you guys form the usa that spelt words funny:grin:

waiting in fearful anticipation
danny

[monical1]

Danny, here's one of my favorite profiles. It moves quickly and takes you to VO2 max if you want to go there, if not you can adjust it accordingly. It's a time ladder (if I have my lingo right).

Here are the five basic movements:

Seated flat road, Seated flat road (add a bit of resistance and pick up the pace a bit, keeping a cadence of 90 - 100), Standing flat (add enough resistance to warrant standing, keep your cadence the same), Seated climb (feel the hill, it's challenging, your cadence will automatically drop), Standing climb (start adding resistance before you stand, add enough to where you have to stand and take it out to third position. If you want to go to 92% MHR, use the last 15 - 20 seconds to pick up your pace a bit, slide into the saddle and keep your pace accelerated for 10 - 15 seconds.

Okay, there's the movements; here's where the time comes in: perform each movement for 30 seconds. After you get through the first round, use the first flat road for a recovery, recover for one minute and then perform each movement for one minute, use the first flat road for a recovery, recover for two minutes and then perform each movement for two minutes. This takes you to the top of the ladder. Use your flat road to recover for four minutes and then go back down the ladder. Start with your two minutes, take your four minute recovery, back to one minutes with a two minute recovery and then finally back to the thirty seconds with a one minute recovery. You can take yourself to VO2 max six times on this ride. It's super challenging and it goes by quickly.
Let me know if I can answer any questions for you.

Monica

[dannyb]

many many thanks monica.
this sound the kind of stuff i need, challenging and hopefuly enjoyable. shall type it up so i can follow it until i know the session inside out.

got anymore:grin:?

shall try this one early next week and let you know how it goes monica.

thanks again. getting excited. how sad is that!!

danny

[monical1]

I have one that I appropriately call "gear up". It's mostly seated (which I like). It's all flat roads but you continuoulsy add gears. It's five changes, each lasting two minutes. That's ten minutes and you repeat it four times, giving you a solid forty minutes of work. The thing I like about this one is your cadence never drops below 80 and you get to take it as high as 110 - short surges at the end of each loop. Make sure you warm up for 7 - 10 minutes and make the cool down the same. Here's how it goes:
Two minute seated flat with easy resistance, a resisance and pace you could keep for hours, add a gear (feel the difference but keep your consistant cadence) stay here for two minutes, add another gear and stand for two minutes, again with a consistant cadence, slide back into the saddle but don't touch that dial! It's a bit tougher because you're seated, your cadence should drop to about 90, stay here for two minutes. Finally, add one more gear, your cadence should drop to about 80 and it's a challenge to keep it there. If you want to take it to V02 max just add a pedal acceleration for the last 15 seconds, if you're not 'sucking air' or you can take your cadence above 110, chances are, next time you need to add a heavier gear. That's okay, you're going to repeat what you just did three more times. That's plenty of time to get it right! You can hit V02 Max four times on this one and it's challenging as well. Part of the challenge for a lot of people is so much time in the saddle. Again, if you have any questions, feel free to ask. I have to go teach a class now, I'll post a strength ride for you later.

Monica

[monical1]

Something I forgot to add on the last profile. When you perform the short surges at the end of each loop, your cadence starts at about 80, push yourself out of the saddle using your legs, take your hands out to third position and 'break away'. This is where you can build your cadence up to between 100 and 110, then slide back into the saddle and keep that cadence, pushing for 10 to 15 seconds. It should be very difficult to keep it there.

[monical1]

Another looping profile. I'm so predictable, aren't I? They're easy to follow and it gives you some repetition to work on form. When you're first starting out, I think it's important to get the form right. So here goes:

2 minute seated climb, moderate resistance, not a flat road but not a steep hill. Cadence should be around 80, comfortably. HR 75% MHR
2 minute seated climb, your hill just got a little steeper. Feel the difference, you're having to work harder to keep the same cadence. HR 75 - 80% MHR
2 minute standing climb, you need to add more resistance to compensate for being stronger when you stand, push and pull through the dead spots at the top and bottom of your pedal stroke. Focus on your breathing to maintain a HR of 80% MHR.
2 minute jumps on a hill. You should be going from seated with your hands in second position to standing with your hands in third position. Find a rhythm, not too fast, the only number you should be worried about is your HR. Work on slowly bringing your HR up to 85% MHR. If you go above this number, lengthen the time between jumps.
2 minute standing climb, third position. Work on maintaining your HR @ 85% MHR.
2 minute seated climb, if you can't keep your cadence above 60 using the standing climb resistance or your HR goes above 85%, back off the resistance just a bit.
3 minute recovery hill, the hill you started on. Work on bringing your HR back down to 75% MHR. You'll actually have 5 minutes to do this because when you start the second loop, you start with the 2 minute moderate hill. During that time if your HR starts to drop below the desired 75%, just pick up your cadence a bit.

Repeat the 15 minute loop two more times for a total of 45 minutes of solid work between 75% and 85% MHR.

Enjoy!

Monica

[like2bike]

Another looping profile. I'm so predictable, aren't I? They're easy to follow and it gives you some repetition to work on form. When you're first starting out, I think it's important to get the form right. So here goes:

2 minute seated climb, moderate resistance, not a flat road but not a steep hill. Cadence should be around 80, comfortably. HR 75% MHR
2 minute seated climb, your hill just got a little steeper. Feel the difference, you're having to work harder to keep the same cadence. HR 75 - 80% MHR
2 minute standing climb, you need to add more resistance to compensate for being stronger when you stand, push and pull through the dead spots at the top and bottom of your pedal stroke. Focus on your breathing to maintain a HR of 80% MHR.
2 minute jumps on a hill. You should be going from seated with your hands in second position to standing with your hands in third position. Find a rhythm, not too fast, the only number you should be worried about is your HR. Work on slowly bringing your HR up to 85% MHR. If you go above this number, lengthen the time between jumps.
2 minute standing climb, third position. Work on maintaining your HR @ 85% MHR.
2 minute seated climb, if you can't keep your cadence above 60 using the standing climb resistance or your HR goes above 85%, back off the resistance just a bit.
3 minute recovery hill, the hill you started on. Work on bringing your HR back down to 75% MHR. You'll actually have 5 minutes to do this because when you start the second loop, you start with the 2 minute moderate hill. During that time if your HR starts to drop below the desired 75%, just pick up your cadence a bit.

Repeat the 15 minute loop two more times for a total of 45 minutes of solid work between 75% and 85% MHR.

Enjoy!

Monica

This is a beautiful SEZ Loop. Thanks Monica. I love this.

[monical1]

This is a beautiful SEZ Loop. Thanks Monica. I love this.

You know I owe it all to you guys. It sure feels good to be able to give back something. I've been a bit hesitant to post any of my profiles, but when Danny said he's new and needed some good advice I thought, "well heck, I know enough to help out someone new." I didn't expect to get a compliment on it from a seasoned Instructor like yourself. Thank you, L2B, that means a lot :).

[like2bike]

You know I owe it all to you guys. It sure feels good to be able to give back something. I've been a bit hesitant to post any of my profiles, but when Danny said he's new and needed some good advice I thought, "well heck, I know enough to help out someone new." I didn't expect to get a compliment on it from a seasoned Instructor like yourself. Thank you, L2B, that means a lot :).


Monica I am no more seasoned than you. From what I've read in your posts, you are one helluvan instructor and I know there are plenty folks here who echo the same sentiments. It's really fun to see everyone grow in their skills on the forum. As I've stated before, I really look forward to meeting you someday. :)

[like2bike]

Oh, and by the way, I'm working on Wednesday's profile and we're doing JOH. I'm stealing your line of, "..Find a rhythm, not too fast, the only number you should be worried about is your HR," that is, if it's OK with you.;)

[monical1]

I would be honored! Steal away my friend!!!! :grin::grin:

[monical1]

Monica I am no more seasoned than you. From what I've read in your posts, you are one helluvan instructor and I know there are plenty folks here who echo the same sentiments. It's really fun to see everyone grow in their skills on the forum. As I've stated before, I really look forward to meeting you someday. :)

:redface: You make me blush. Thank you, I have grown so much on the forum and I give you all credit when I my students compliment me. I feel so blessed to have such a valuable learning tool at my finger tips, and for free!!! I tell other Instructors about it and I think it's just crazy when they don't use it, crazy! I have a couple of students in my class, a married couple, who have become completely obsessed and passionate about Spinning. She asked me about the forum. Maybe we'll find them lurking around here!

[amybatt]

Another looping profile. I'm so predictable, aren't I? They're easy to follow and it gives you some repetition to work on form.

Monica, where've you been hiding this one? I'm in the mood for a good hill loop, and this fits the bill. Thank you for sharing with all of us!!!

[monical1]

Monica, where've you been hiding this one? I'm in the mood for a good hill loop, and this fits the bill. Thank you for sharing with all of us!!!

Gosh, your welcome. I didn't realize I had the "power". Wow! Okay, I promise not to let one good profile go to my head, but it will take true grit! :D By the way, Amybatt, I love your Blog! I laughed my a$$ off. You're one of them, ha! Welcome!

[SpinBob]

Danny,

I posted this on the "other" forum, but there are some instructional DVDs you can buy at the Spinning.com website, that give the non-instructor and little more insight into the program.

[monical1]

Danny,

I posted this on the "other" forum, but there are some instructional DVDs you can buy at the Spinning.com website, that give the non-instructor and little more insight into the program.

SpinBob! You're back, Dude, I missed you! Welcome 'home'. :)

[SpinBob]

Glad to be back, hope I didn't miss anything good while I was gone. However the past is passed, let's go forward.

[dannyb]

you are a star monica. and i mean that!!!!

got some seshions to get my teeth into now. can't thank you enough and sounds to me like your class are lucky to have you.

shall start with your ideas next week and will post to let you know how it goes.

when i was 'rowing mad' concept 2 had a site with a forum like this. they had a 'what training have you done today thread'. very very popular and everyone would post to say what they had done. is there something similar on this site?

thanks again and if you come up with any more routines then don't forget your latest student - danny b:grin:

take care and happy spinning

danny

[monical1]

you are a star monica. and i mean that!!!!

got some seshions to get my teeth into now. can't thank you enough and sounds to me like your class are lucky to have you.

shall start with your ideas next week and will post to let you know how it goes.

when i was 'rowing mad' concept 2 had a site with a forum like this. they had a 'what training have you done today thread'. very very popular and everyone would post to say what they had done. is there something similar on this site?

thanks again and if you come up with any more routines then don't forget your latest student - danny b:grin:

take care and happy spinning

danny

You're very sweet, Dannyb. I'm glad I could help and I hope you enjoy Spinning. I can't imaine my life without it. We don't have a thread like this that you mentioned but often that sort of thing comes up under "profiles". Sometimes people even post the music they played which is a nice bonus. If you just take a bit of time and go through the forum, soaking it up slowly, you can get some great information. It's a shame that you aren't Spinning with an Instructor there to cue good form and HR parameters. Is there a Spinning class available at your gym?

[dannyb]

hi monica.
i have been to classes. my friends wife is a very high profile instructor in leicester where i live. she has given me music to spin too and i've learnt a lot from going to her classes. its the profiles i need. it's just all about time available at the moment because i'm training to become a headteacher and i won't give up the twice weekly boxing sessions. by the time i leave work and go to the gym and then get home, my little princess, lucy, is in bed and hopefully having sweet dreems. so it's just easier to get home, spend an hour spinning in the garage with my new mates; the spiders; who watch in amazement!! trouble is monica i've started asking them for an evaulation of my performance at the end of the sesh. not looking good really is it?

anyway just typed up your sessions so i can pin them up and follow them until i get the hang of them. i will let you now how it goes on this thread so look out for my posts.

out of curiosity where do you live monica? asking because my lad in is the states at the mo coaching football or as you lot call it soccer. he's in philli and is coming home in 2 weeks. then he's going back for a 3 month trial for a permanent job in new york. he loves the states and reckons he could never live in the uk after spending so much time over there. he loves it. makes me sick bcause he's 'living the dream' as he calls it and muggins here is paying for it all.:(
anyway enough of the family history.
you take care and keep caring for us novices.
danny

[monical1]

Dannyb, I live in Florida, about an hour south of Tampa. Our lovely Lady, Pink, of the forum lives in Philidelphia! My husband came here from Europe when he was 18 to learn English and have an "American Experience". He's been here ever since, he's now 41. It's great that you have the spiders to keep you company while you're exercising. I'm sure they make a great audience. :grin: I understand about the time thing. I'm glad you had a great Instructor to teach you proper form and such. I'll be happy to pass along more profiles but honestly, there are several posted under "profiles" by people who are way more experience than I am. I have a fairly decent following at my gym, not because of my fabulous profiles, but because of my fabulous personality! :D Take care and happy Spinning!

Monica

[like2bike]

That's hilarious Dannyb! About the spiders!

Say, by the way, have you checked out any other profiles in this section? There are plenty of them listed. Some of the profiles have the spinning symbols listed and you may or may not know what the symbols mean. But there are other profiles that are simply posted in words. Lots of good stuff here to sift through. Hope you find more great profiles like the ones Monica has posted here!

[Pink]

Danny, I'm in Philly! Where's your son?

And Monica -- maybe you'd like to cut and paste these profiles into the Profiles section so they will be easily accessible to others looking for ideas in the future. And Monica, maybe you have enough to do and I should not be a boss-hog. http://www.3fatchicks.com/forum/images/smiles/tapedshut.gif

hi monica.
i have been to classes. my friends wife is a very high profile instructor in leicester where i live. she has given me music to spin too and i've learnt a lot from going to her classes. its the profiles i need. it's just all about time available at the moment because i'm training to become a headteacher and i won't give up the twice weekly boxing sessions. by the time i leave work and go to the gym and then get home, my little princess, lucy, is in bed and hopefully having sweet dreems. so it's just easier to get home, spend an hour spinning in the garage with my new mates; the spiders; who watch in amazement!! trouble is monica i've started asking them for an evaulation of my performance at the end of the sesh. not looking good really is it?

anyway just typed up your sessions so i can pin them up and follow them until i get the hang of them. i will let you now how it goes on this thread so look out for my posts.

out of curiosity where do you live monica? asking because my lad in is the states at the mo coaching football or as you lot call it soccer. he's in philli and is coming home in 2 weeks. then he's going back for a 3 month trial for a permanent job in new york. he loves the states and reckons he could never live in the uk after spending so much time over there. he loves it. makes me sick bcause he's 'living the dream' as he calls it and muggins here is paying for it all.:(
anyway enough of the family history.
you take care and keep caring for us novices.
danny

[monical1]

Danny, I'm in Philly! Where's your son?

And Monica -- maybe you'd like to cut and paste these profiles into the Profiles section so they will be easily accessible to others looking for ideas in the future. And Monica, maybe you have enough to do and I should not be a boss-hog. http://www.3fatchicks.com/forum/images/smiles/tapedshut.gif

You are so cute!!!!!!!!!! Of course I'll cut and paste them. I honestly didn't think any of you seasoned peeps would want them :redface:. I was just tryin' to help out Dannyb with some stuff that's easy to follow. I'm humbled by the compliments I've received... so unexpected. It was a great boost to my confidence, :) and like I said before, I'll try not to let it go to my head :D.

[dannyb]

hi pink.
not sure where my lad is. just know he loves it out there. just texted him to find out his exact location.
hope he goes out there to live so we can visit him. always fancied a trip to the states.
booked in for a workout with the spiders at about 6.00pm. see what they make of the hill loop.;)

take care all

spiderman!!

[dannyb]

shane is stopping in a place called york. 2 hours from philli apparently.

danny

[Pink]

shane is stopping in a place called york. 2 hours from philli apparently.

danny

Well, he'll be somewhere I've never been! Hey, you stick around the forum and you'll make friends with lots of Americans -- and have lots of reasons to visit. Ask Rick316...

[SpinBob]

Pink, you've never been to York, Pa.? It's a nice little town, stop there the next time you go to Gettysburg.