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Sprinting in spinning class(10 posts)

Sprinting in spinning classAndy
Nov 13, 2002 3:12 PM
I can't sprint worth a $4!t and I was wondering if all the sprinting we are doing in our spinning class would count as legit sprint training. I know sprinting on a spinning bike is not like sprinting in real-life. For instance, wind resistance increases as speed increases which is not the case when sprinting on a spinning bike.
Form Sprints only: Work on leg speed around 140 RPM..Spunout
Nov 13, 2002 4:32 PM
I hit 158 today! (15-30 seconds MAX) use the off-season to work on your speed. Don't worry about resistance, there will be plenty time for that in the spring during your build phase.
re: Sprinting in spinning classbugleboy
Nov 13, 2002 5:38 PM
I would worry about hitting 90%+ of your hearate for the amount of time that you would do for a sprint. The whole point is to your reach your lactate threshold and VO2 maxes if your doing intervals in class.
Theres 2 ways you can look at thisPODIUMBOUNDdotCA
Nov 13, 2002 10:14 PM
Theres 2 ways you can do this:
1) Treat it as a sprint to get your hr up to 90% of max like Bugleboy said which is good.
or
2) Treat it as a max cadence, max power sprint. For max cadence keep some tension on and just hit as high a cadence as possible WHILE KEEPING SMOOTH! You bounce either the instructor will kick your ass, you'll look like an ass and/or you aren't doing yourself good. The only problem with this is even if your really good at it your instructor may get annoyed with you and it also may disrupt the energy of the class. So thats where a max speed sprint is good. Take the tension up to where it feels like a moderate hill (just enough to begin to slow your legs down to about 90 rpm) and just blast it being really explosive. You should only be able to hit like 140 rpm. This is what I do with my classes but due to cadence limitations they tend to keep their cadences down. In my personal experience unless your a track rider stick to the max power stuff.

Cheers.
Nick
PodiumBound.ca
Didn't your Spinning into tell you not to say "tension"?ColnagoFE
Nov 14, 2002 11:43 AM
There's no way most people can pedal 140 RPM and not do damage or bounce. Sure most experienced road riders and trackies can get there but this isn't "most people" as far as a average class goes. I'd recommend more around 100-120 with some resistance to get the HR up.
Ya ya ya its resistancePODIUMBOUNDdotCA
Nov 14, 2002 1:12 PM
When I'm working as well the word tension slips out. Less sylables = easier to say.

But I agree with what you said. In my classes sprints rarely get that fast however if I see someone who can bring the cadence up higher than everyone else I'm not gonna shoot them. Then for a cyclist being able to get up to 140 rpm smoothly as a cyclist is something you should be able to do. 140 with tension on is even better.

Out of curiosity what damage can the average person do at higher cadences like 140 if they are smooth?

Nick
PodiumBound.ca
CadenceAndy
Nov 14, 2002 3:08 PM
I normally race the crits at a cadence of 100 - 120. Does this mean I should be sprinting above that? I'm used to the higher cadence because of the tight turns in the crit course. A lower grar allows you to accellerate out of the turns easier. I'll try to keep it above 120.

It would sure be nice to have a removable cadence unit I could strap on to the spinning bike. We use the Schwinn Spinners... I don't see how I could rig anything up.
I see 2 things you need to possibly work onPODIUMBOUNDdotCA
Nov 14, 2002 3:44 PM
Theres 2 ways you can look at this.

1) Train at 100-120 rpm and keep this high cadence that you have in your races. Then for sprints add resistance and try to raise to about 140.

or

2) I'm not sure if you do already but if you don't the weight room is a very good idea. Spinning at that cadence in a bigger gear will make you fly.

As for the removable cadence unit theres no way you could get it to work. Well there is... but if you went with a wired unit like the Cateye Astrale or wireless unit like the Polar cadence unit you'd have to tape both the sensor and magnet everytime you went in. It'd be nice but the hassle would suck. Just the anaerobic nature of spin classes doesn't make them the best way to get in shape for crits. You want to do a fair ammount of work on rollers or a trainer outside of them at a lower intensity.

Nick
PodiumBound.ca
Counting cadenceAndy
Nov 14, 2002 7:09 AM
Do you guys count your cadence in your head or do you have spinning bikes with a cadence readout? I can't imagine watching my heart rate, watching the clock and also counting cadence all at the same time. What's your secret?
Digital Readout. Or, count for 6 seconds X 10 (nm)Spunout
Nov 14, 2002 10:20 AM