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Spinning question that wasn't covered the other day(9 posts)

Spinning question that wasn't covered the other dayIAM
Feb 20, 2002 11:24 PM
I checked Kristens post from the other day and there wasn't an answer to this question.

When you are doing ILT training (peddaling with one foot), what RPM should you start this training at?

I've been riding a spin bike and can maintain 90 RPM with no problems, but when I get up to 95 or so it starts to get bouncy. This sounds like a good way to learn to pedal in circles and become more efficient.

Thanks for the help.
Ted
There's probably a technical answer,scottfree
Feb 21, 2002 5:11 AM
but as a practical matter, I'd say it depends. Start out at the highest RPM you can maintain smoothly, without jerking your leg over the top. Be right at the edge of being out of control. As you become more adept, as your muscles 'learn' to spin a circle, that number will climb. You may start out kind of awkward & jerky at 60 rpm. In short order, you'll be spinning 90 or 100 or whatever smoothly.

You'll probably want to experiment with resistance too. I've had great success building the musculature specific to spinning by doing low RPM ILT at very heavy resistance. Talk about burn. Then shift to a real easy gear and whip it around awhile.

There's probably a systematic way to do it, but I've found that just experimenting will lead you to the promised land (and help avoid trainer boredom). Any way you do ILT is beneficial.
re: Spinning question that wasn't covered the other dayCherry1
Feb 21, 2002 5:34 AM
who cares as long as you have a place to put your beer on the spinning bike
re: Spinning question that wasn't covered the other dayjswhern
Feb 21, 2002 5:50 AM
When you speak of a spin bike are you referring to a Johnny G or similiar trainer? If so, it is difficult to perform ILT efficiently since this kind of trainer is like riding a fixed gear bike. Riding this kind of a trainer is excellent for your spin in relation to turn over. Because of the momentum factor in a fixed gear bike, ILT will not be as effective for the momentum will hide the dead spots in your spin. So, if you are bouncing it could be that your seat height is off or that you are mashing instead of pushing/pulling to create opposite forces which will help keep your butt down. It is not that simple but you really need to do your ILT workouts on rearwheel trainer or rollers and you will see and feel the difference versus any spinning bike which replicates riding a fixed gear bike. ILT has allowed me to become a much more efficient rider thus improving comfort and most of all performance. Stick with it and forget about the beer.
ILT's on a "spinn" biketheBreeze
Feb 21, 2002 7:21 AM
When I am doing ILT's in my classes (we have the Johnny G's) I have the participants start at a low resistance setting to get a good single leg cadence going, then gradually increase the resistance (and reduce cadence)to the point where they can just still keep the crank moving around smoothly, then back off a hair. If the instructor is paying attention, s/he can tell if someone is hitting a dead spot in the stroke. I have them doing at least two minutes on each leg. Then we get both feet clipped in again and crank the cadence up for a minute or so. It's amazing how sometimes you will almost see the "light bulb" come on over their heads when they finally get how a good stroke should feel.
There are two components to a good spinn, form and speed. You can't get a comfortable high cadence without a good smooth stroke. Doing part of an ILT at higher resistance will help teach form because you won't be able to rely on the other foot mashing or the momentum of the flywheel to finish the stroke.
BTW; bouncing is most often the result of a high cadence with too light a resistance.
ILT's on a "spinn" bikejswhern
Feb 21, 2002 12:24 PM
I teach spinning too and your wrong. Of course you can spin with one leg on a spin bike. We have other instructors(I call them facilitators, for the rider is in control not the person in front)that attempt them and I am sorry to say there is no comparision to doing them on your regular ride--none what so ever. BTW bouncing is a result of poor technique and neuromuscular application. The muscle fibers have to be trained to move that fast.
sort of quick to judge aren't we?theBreeze
Feb 21, 2002 2:53 PM
Of course riding a "spinn" bike doesn't feel like a real bike. I don't try to tell my participants otherwise. We do drills to help form where we can and to give an aerobic workout. And we'll just have to disagree. Yes, the "ideal" place to do ILT's is on a real bike on a trainer or on the road, but most of my guys don't have access to that set up, and some people will never be riding a bike outdoors. Should I not try to INSTRUCT them in good form? Sorry for the non-PC word, but I and my team have worked hard and long to be fitness professionals; some have 20 years in the business. We teach, instruct, and facilitate. Granted, each person is in charge of their own workout, but the general population is often not tuned into what they are capable or not capable of physically. Thus as fitness instructors we try to teach good form, heart rate monitoring, percieved exertion, and try to motivate them to do their best. From my view there is nothing in the word "instructor" that suggsts any type of control.
re: What I dodzrider
Feb 21, 2002 6:34 AM
I shift into my easiest gear and get my cadence up as high as I can spin comfortably. I pop one foot out, hang it on the back of the stand and spin the other one until I can't keep it moving without a lot of clunking. Then I put the foot back in, get the cadence back up and my breathing back down and take the other one out. 3 or 4 repeats feels like enough for me.

Another game for the stand is to put the back of my hands on the small of back, lean forward as far as I can without sliding forward on the saddle and pedal in that position as long as possible. For some reason, my cadence seems to go up when I do this and, after a few seconds, it gets really hard.
re: ILT at higer resistance.guido
Feb 21, 2002 11:56 AM
That's what Hinault talked about in his book, "Road Racing." One exercise he did relating to DZRider's "hands on back" spinouts, is climbing a hill with hands off the handlebars. There's no way you can do that unless your pedal strokes are "round."

Hinault also confirms Breeze's and Scottfree's posts about doing ILT at higher resistance, not only to find out where all the legs muscles are which aren't used in mashing down, but also to give definition and power to these previously under-trained muscles, which makes it possible later in the season to power big gears, as in a sprint, breakaway, or chase.

So there are really two distinct disciplines in "spinning." One, to get the leg speed up. That trains the muscles to fire rapidly, but with less defined muscular contractions, because they're taking advantage of momentum. Two, to train all the muscles in the legs to share the workload, which increases power and speed.