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How do I maximize spin class?(6 posts)

How do I maximize spin class?Psychler
Nov 15, 2002 12:07 PM
So, I am a mtbker, road rider...spin classes are offered in the local gym...I have a heart rate monitor...the class is 45 min....How do I maximize that time to benefit my endurance and strength needs? Alan
re: How do I maximize spin class?No_sprint
Nov 15, 2002 12:17 PM
Well, if you're a serious rider on either or both sides, you probably have some sort of training plan developed, some sort of goals, a good deal of knowledge about physiology, nutrition, the burning of fuels, metabolism, heart rate training and zones, etc.

Simply bring that stuff into the Spin room.

If you don't have any of that stuff, you've got some learning to do. My first recommendation is that you keep your cardiovascular training time underneath or right around your aerobic threshold approximately 70% of the time. November and December is almost universally considered to be base training time. That means maximize your cardiovascular training time underneath AT all the time.
I try to minimize it.Alex-in-Evanston
Nov 15, 2002 12:20 PM
Spin class at the YMCA is a max effort workout, something I do not want in the winter. I try to tone it down and keep the resistance on my bike low so I can just spin the legs out for an hour.

Once a week I'll do the full intensity workout.

Good job.No_sprint
Nov 15, 2002 12:38 PM
I'd say once a week doing the full intensity, if it gets you to 90% of your max HR is definitely too much.
Alex has the right ideaPODIUMBOUNDdotCA
Nov 16, 2002 2:39 PM
I teach spin classes and I find the hardest thing is to slow people down. A lot of the time people come in just for a very very hard workout to burn calories. But when your a cyclist I recommend keeping your hr at least below anaerobic threshhold so below about 80% is a good marker. This will allow you to build a base while not spending hours endlessly on the rollers/trainer. Another option is to go all out in the classes then spend some time getting acquianted with the tv's and excercise bikes which is good for base training but boring.

Other optionPODIUMBOUNDdotCA
Nov 16, 2002 2:48 PM
I recommend looking for a really knowledgable spin class instructor. Just go to a bunch of instructors classes at different gyms and ask smart questions like, do you race? do you periodize your workouts at all? Some cyclists who race a lot really periodize their workouts and really know what needs to be trained so they may be more beneficial but you just have to settle in with an instructor who really knows their stuff. Also let the instructor your doing an easier ride.