Beginner’s Guide to Spinervals DVD programs 1/2/12
Special Happy New Year greetings to the Spinervals community. Great job well done for 32 Day Challengers and friendly hi to Super 6’ers! Because I just got done with the challenge, today, I am taking the Coach Troy’s suggestion to rest from him and putting off starting Super 6.
Well, I am no way near expert on fitness (see my confession blog entry) but I accumulated fair amount of Troy DVD’s and ahem, I am a challenge finisher! So I thought about putting together some thoughts around how I use Spinervals programs as a reminder and post it just in case some people can benefit from reading as well.
1: My set-up
The video served as a friendly hi to 32 Day Challengers. You may also want to refer yesterday’s live coverage of Day 32 entry for what I did before the workout for preparation. Later added to this set-up was the following picture.
Since Coach Troy has been doing this for a long time, the bicycle components have gone through some update and cog numbers he refers and your bike could well be different. I recall that Coach assigned you as homework in some disc, but I didn’t find out for a long time. If you are not sure, maybe you can read this Gearing 101 Tutorial article (very detailed)
2. Establishing Power and heart rate zones
On 1/5 of Super 6, we are supposed to establish heart rate and power training zone with 27.0 - Threshold Test & Suffer Fest. I still don’t have power meter, but make sure you at least have heart rate monitor, especially if you are not on road/tri bike. As Coach says in the daily reminder, use his chart. (My related blog post)
3. Bike fit
In newer DVD’s, Coach Troy has features explaining how to set up Spinner bike. This is a very valuable video segment in my opinion. I wish they had one available in every cycling studio in health clubs! Some of us are using our own bike, in which case, we know our bike fit. But we did a lot of riding in the challenge and Super 6 also includes long programs such as ultimate 26.0 - The Hardcore 100, 13.0 - Tough Love, and 30.0 - Muscular Endurance PLUS (new to me). If you had any glitches with bike fit, you are starting to find out from pain and injuries from these workouts, if not from daily riding. Although the it made Rick Sobona even more heroic by surviving incredible knee trouble throughout the Challenge, but ideally, that kind of trouble should be avoided. Please take cautions. I consider cycling to be fairly low-impact, but since the movement is repetitive in nature, the problem, if it exists, will accumulate. Take care of your existing body as nobody is getting younger here!
4. Clipless pedals
I understand there are people with different levels of madness to cycling in the community that have different level of budget to the bike we use. I was reading Rick trying to get his lovely wife Susan to get clipless pedals. If your bike is on a trainer, you may not have it, but as my early spin instructor said, I would highly recommend it. My comments to Susan were that clipless pedals will not only ensure more effective power transfer, they will help you PULL the pedals. I am sure there are people who can elaborate, but I feel this is an important part of proper technique that I got to learn with Coach Troy, not on the road. So, please consider.
5. Warm up/cool down and Preview
I assume longer the DVD is more expensive to produce, sometimes Coach asks us to warm up longer if we need it implying that warm up on the disc may not be long enough. I make a habit of watching Coach’s Note, Meet Athletes or some other feature before starting the actual workout. For that and other reasons, I think it is a good idea to preview the program if your time permits. As Toks Fashola found out, ignorance is golden sometimes and it may not be all bad, but there could be some off-bike exercises that may require some equipment. Or get yourself familiarize with alternatives in such occasions. I also keep spinning in lower gear through the credits, making sure I see enough Gambos and don’t get off the bike until my heart rate goes down and out of, ideally, zone 1. I try to do this with outside ride, too.
6. Heat management and hydration
Coach frequently reminds us to hydrate. In indoor riding, you will need to consume a lot more liquid than outside. If you are not familiar with electrolytes/recovery products that contain protein, I would recommend experimenting and ask around what your friends like. Also depending on your location of workout, you may need to play with temperature control by adjusting air-conditioning, adding a fan or even more. Think about very hot summer races! Also if my blog about heat management and cardio drift help, I would be very happy.
Well, I am no way near expert on fitness (see my confession blog entry) but I accumulated fair amount of Troy DVD’s and ahem, I am a challenge finisher! So I thought about putting together some thoughts around how I use Spinervals programs as a reminder and post it just in case some people can benefit from reading as well.
1: My set-up
The video served as a friendly hi to 32 Day Challengers. You may also want to refer yesterday’s live coverage of Day 32 entry for what I did before the workout for preparation. Later added to this set-up was the following picture.
Since Coach Troy has been doing this for a long time, the bicycle components have gone through some update and cog numbers he refers and your bike could well be different. I recall that Coach assigned you as homework in some disc, but I didn’t find out for a long time. If you are not sure, maybe you can read this Gearing 101 Tutorial article (very detailed)2. Establishing Power and heart rate zones
On 1/5 of Super 6, we are supposed to establish heart rate and power training zone with 27.0 - Threshold Test & Suffer Fest. I still don’t have power meter, but make sure you at least have heart rate monitor, especially if you are not on road/tri bike. As Coach says in the daily reminder, use his chart. (My related blog post)
3. Bike fit
In newer DVD’s, Coach Troy has features explaining how to set up Spinner bike. This is a very valuable video segment in my opinion. I wish they had one available in every cycling studio in health clubs! Some of us are using our own bike, in which case, we know our bike fit. But we did a lot of riding in the challenge and Super 6 also includes long programs such as ultimate 26.0 - The Hardcore 100, 13.0 - Tough Love, and 30.0 - Muscular Endurance PLUS (new to me). If you had any glitches with bike fit, you are starting to find out from pain and injuries from these workouts, if not from daily riding. Although the it made Rick Sobona even more heroic by surviving incredible knee trouble throughout the Challenge, but ideally, that kind of trouble should be avoided. Please take cautions. I consider cycling to be fairly low-impact, but since the movement is repetitive in nature, the problem, if it exists, will accumulate. Take care of your existing body as nobody is getting younger here!
4. Clipless pedals
I understand there are people with different levels of madness to cycling in the community that have different level of budget to the bike we use. I was reading Rick trying to get his lovely wife Susan to get clipless pedals. If your bike is on a trainer, you may not have it, but as my early spin instructor said, I would highly recommend it. My comments to Susan were that clipless pedals will not only ensure more effective power transfer, they will help you PULL the pedals. I am sure there are people who can elaborate, but I feel this is an important part of proper technique that I got to learn with Coach Troy, not on the road. So, please consider.
5. Warm up/cool down and Preview
I assume longer the DVD is more expensive to produce, sometimes Coach asks us to warm up longer if we need it implying that warm up on the disc may not be long enough. I make a habit of watching Coach’s Note, Meet Athletes or some other feature before starting the actual workout. For that and other reasons, I think it is a good idea to preview the program if your time permits. As Toks Fashola found out, ignorance is golden sometimes and it may not be all bad, but there could be some off-bike exercises that may require some equipment. Or get yourself familiarize with alternatives in such occasions. I also keep spinning in lower gear through the credits, making sure I see enough Gambos and don’t get off the bike until my heart rate goes down and out of, ideally, zone 1. I try to do this with outside ride, too.
6. Heat management and hydration
Coach frequently reminds us to hydrate. In indoor riding, you will need to consume a lot more liquid than outside. If you are not familiar with electrolytes/recovery products that contain protein, I would recommend experimenting and ask around what your friends like. Also depending on your location of workout, you may need to play with temperature control by adjusting air-conditioning, adding a fan or even more. Think about very hot summer races! Also if my blog about heat management and cardio drift help, I would be very happy.
1 Comments:
Very nice Keiko - I enjoyed all your posts and encouragement throughout the 32 days and like Coach Troy said - Irongirl is next for you!!
Mary D
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