Winter Training: Indoor Riding & Weight-Lifting
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For those looking into a spin bike, I bought a spin bike through a spin instructor from Mad Dog Athetics. I would avoid them at all costs. Customer service was very poor and shipping time was nearly a month. I got the Elite model and it is awesome built bike and have had no problems with it. The Johnny G Spinner bikes are built by Star Trak. They have have the same line of bikes available at various outlets and internet sites. I have tried out the RevMaster and it is an excellent bike. Locally the Revmaster was a bit highter in price than most places so I went with the Star Trak Elite/Johnny G Elite Spinner. I really liked the RevMaster's computer option. I am installing a computer on the Elite to provide me with info while training. I am a novice rider. Originally I bought the spin bike to just loose some weight and stay fit. Since I've had it I have started to train hard rather use it just to loose weight and stay fit. GD
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Those folks at MDA are bull*bleep*! I wouldn't trust anything brought from them. They are like Walmart... get as much money off a poorly made product and provide no customer service. Star Trak is alright as long as you don't get the Johnny G model.
Koffee
Koffee
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Originally Posted by koffee brown
Still no real internet yet, but when I do, I'll be offering up a few workouts based on power for the indoor trainer, depending on what type of training you're working towards. It was an awesome weekend of workshops given by Hunter Allen, featuring Joe Friel and Hunter Allen talking about training with power. I learned a ton, and I'm putting my notes together to put up something more comprehensive.
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Great Thread!
I have added it as a link to the web page for the Bicycle Trainer Support Group. (We are up to 58 members now)
I have combined weight lifting and aerobics training for many years now.
Incidentally, the web site for "Supertraining" has some most interesting threads on endurance training (including for bicycling) through weight training, and some current discussion showing it may be more effective than aerobic training. Very controversial in the group.
See the thread on Endurance Paradox.
I don't know! Read it and figure it out for yourself. This is a huge, very "intellectual" group started by Dr. Mel Siff, a guru in fitness (recently deceased).
I have added it as a link to the web page for the Bicycle Trainer Support Group. (We are up to 58 members now)
I have combined weight lifting and aerobics training for many years now.
Incidentally, the web site for "Supertraining" has some most interesting threads on endurance training (including for bicycling) through weight training, and some current discussion showing it may be more effective than aerobic training. Very controversial in the group.
See the thread on Endurance Paradox.
I don't know! Read it and figure it out for yourself. This is a huge, very "intellectual" group started by Dr. Mel Siff, a guru in fitness (recently deceased).
Last edited by DnvrFox; 11-18-05 at 06:44 AM.
#32
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Originally Posted by koffee brown
Keep on waiting... I've just moved and everything is still packed away. But I do hope to take this weekend to get everything unpacked and get myself squared away. Keep reminding me.
Koffee
Koffee
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I should clarify- I'm not going to put up specific workouts with power for people to follow- that is tedious and takes time to put together, and quite frankly, is something I would do as someone's coach, not just throwing up on the forums. But I can talk about how to put together a training program in general and how to ensure that you are able to increase your power overall.
If you do want to train for power, you should definitely get some type of power meter. There is one out there that is very inexpensive, but you cannot use it on a trainer, and there are certain conditions under which it gives wacked out readouts. But otherwise... yes. You should get some kind of power meter.
Koffee
If you do want to train for power, you should definitely get some type of power meter. There is one out there that is very inexpensive, but you cannot use it on a trainer, and there are certain conditions under which it gives wacked out readouts. But otherwise... yes. You should get some kind of power meter.
Koffee
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Originally Posted by koffee brown
I should clarify- I'm not going to put up specific workouts with power for people to follow- that is tedious and takes time to put together, and quite frankly, is something I would do as someone's coach, not just throwing up on the forums. But I can talk about how to put together a training program in general and how to ensure that you are able to increase your power overall.
If you do want to train for power, you should definitely get some type of power meter. There is one out there that is very inexpensive, but you cannot use it on a trainer, and there are certain conditions under which it gives wacked out readouts. But otherwise... yes. You should get some kind of power meter.
Koffee
If you do want to train for power, you should definitely get some type of power meter. There is one out there that is very inexpensive, but you cannot use it on a trainer, and there are certain conditions under which it gives wacked out readouts. But otherwise... yes. You should get some kind of power meter.
Koffee
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There is some great stuff in this thread! Trying to figure out what to do on your trainer is always a challenge (and I don't have the coin to purchase an iMagic). I found this new software that look promising called SpinWare (www.spinware.50megs.com). I don't think it is finished yet but the workouts posted are useful.
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Originally Posted by koffee brown
Sorry. Somehow I didn't see this.
A strong core is definitely necessary- you have to be able to hold yourself upright, and a strong core will also help prevent against back pain. Core training will do every person some good. A pilates class a few times a week would definitely work your core, but if you can't do pilates, try doing some ab exercises and some back exercises instead.
Koffee
A strong core is definitely necessary- you have to be able to hold yourself upright, and a strong core will also help prevent against back pain. Core training will do every person some good. A pilates class a few times a week would definitely work your core, but if you can't do pilates, try doing some ab exercises and some back exercises instead.
Koffee
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Originally Posted by DannoXYZ
...Machines are preferred for safety...
Machines are not preferred by athletes. Free weights are preferred. Functional movements are preferred by the better trainers, not machines. Safety comes from proper instruction, another thing health club owners do not want to pay for. Proper instruction means people learn how to use their bodies correctly and safely, so that free weights are used safely. Further, training muscles in isolation is a bad idea, and doing so dumbs down the nervous system, making people more vulnerable to injury. On the contrary, training movement patterns, not individual muscles, will make you a better athlete. Machines, for the most part, cannot accomplish that.
Mike Boyle, Juan Carlos Santana, etc., and the functional training seminars they offer shouldn't be missed by any athlete anywhere.
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Originally Posted by CapeRoadie
The problem with Pilates is that it's done lying down, right? I agree it's good stuff, but it doesn't work functionally for people who are upright and hurt their backs because they haven't trained themselves how to squat, dead-lift or balance or perform activities that must be done standing or sitting while using the lumbar spine. Pilates is good, don't get me wrong, but it's just a start. More functional core programs are better IMHO.
Koffee
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okay, cape. let's talk lifting from both a general health and a cycling viewpoint, and see what you think. i'm looking at an article that says you want to do multi-joint exercises (whatever that is). it goes on to say that if you lift, there are four multi-joint exercises you need to do above all others; pull-ups, squats, bench presses, and deadlifts. do you buy all that? i've also been toying with the idea of buying a home machine to do my lifting and get rid of the club membership. if you agree with the above stuff, it seems to me i wouldn't even have to buy a large home machine. all i would need would be a bench, a tall rack for bench presses and squats (maybe with pull-up handles on it), a bar or two, and some weights. does this sound reasonable?
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Originally Posted by koffee brown
Then give examples and describe some good functional core programs. Thanks.
Koffee
Koffee
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Originally Posted by smoke
okay, cape. let's talk lifting from both a general health and a cycling viewpoint, and see what you think. i'm looking at an article that says you want to do multi-joint exercises (whatever that is). it goes on to say that if you lift, there are four multi-joint exercises you need to do above all others; pull-ups, squats, bench presses, and deadlifts. do you buy all that? i've also been toying with the idea of buying a home machine to do my lifting and get rid of the club membership. if you agree with the above stuff, it seems to me i wouldn't even have to buy a large home machine. all i would need would be a bench, a tall rack for bench presses and squats (maybe with pull-up handles on it), a bar or two, and some weights. does this sound reasonable?
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So what if a person is stuck to machines for leg muscle training, should i just not do them and cross train more such as jogging? (no trainer option).
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yo. cape. i tried your romanian dead lifts today. i looked 'em up and made sure i knew the right way to do 'em before i went to the gym. been fighting pain in my lower back all day. gettin' old is hell
#45
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Good stuff, cape.
Is this the same as the abdominal bracing you mentioned in a previous post? It sounds kind of like the abdominal thing some yoga movements recommend (pull your navel (sp?) up and back. Could you elaborate or post a link?
Originally Posted by CapeRoadie
Most people don't do an abdominal hollow (or draw-in) correctly.
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Maybe someone can help me out here. I'm trying to make the most productive use of my RevMaster. Some of my Spinerval DVD's are blue zone, while others (most) put you into the red zone.
Now, if I'm trying to build my base, will it set me backwards if I mix some red zone training with blue zone stuff? Blue zone training is pretty mundane and red zone is more demanding, but my goal is to improve my cycling when March rolls around. Can I mix them up?
Now, if I'm trying to build my base, will it set me backwards if I mix some red zone training with blue zone stuff? Blue zone training is pretty mundane and red zone is more demanding, but my goal is to improve my cycling when March rolls around. Can I mix them up?
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Originally Posted by koffee brown
What's blue zone and red zone?
So, what I'm after is if it is self defeating to even do anaerobic work when I'm trying to establish an aerobic base.
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Originally Posted by KeithA
You know, I'm not absolutely sure. With the blue zone, he stresses keeping your heart rate at about 60-80% of maximum and with his red zone stuff, he wants you to push much harder, sometimes at spurts of 90-100%. I think the blue zone training is designed to establish your aerobic base and the red zone training is designed to develop your anaerobic system.
So, what I'm after is if it is self defeating to even do anaerobic work when I'm trying to establish an aerobic base.
So, what I'm after is if it is self defeating to even do anaerobic work when I'm trying to establish an aerobic base.
Koffee