11-14-08, 04:34 PM | ||
Join Date: Nov 2001
Location: Colorado
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Quote:
The 12-26 is your smallest to largest cog on the back. My guess is that you've got the following cogs: 26-24-22-20-18-16-14-12, although I can't be 100% sure of that. It's no biggie -- you do know that Troy's gear ratios are just guidelines, right? Much more important to try to match the suggested cadences and HR targets/perceived exertion levels. Many of his suggested gear ratios are targeted to very VERY advanced cyclists (and even a lot of those folks often think he's crazy when he gives those targets!) The tension on the back wheel does make a lot of difference. I'd check the instructions that came with your trainer -- they often specify a recommended number of turns of the dial (after the wheel and the canister of the trainer touch) that will give the most realistic ride. (This assumes that you have a fluid trainer, though -- in some of the older Spinervals, you hear Troy talk about having your trainer tension set on medium, but it's my understanding that that's for the older style trainers that had light, medium, and high tension settings.)
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11-17-08, 10:44 PM | ||
VF Supporter
Join Date: Nov 2001
Location: Milky Way Galaxy
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Quote:
I actually like doing one long interval, varying the cadence only sightly, as long as I have great music. If all is going right, I can manage to get into that zen-y state like you can riding outdoors. But the music must be good. I'm constantly on the lookout for songs in that 85 to 100 BPM range.
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Cheers, Karen QUIT SLOUCHING!!! |
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02-13-09, 11:54 AM | |
Join Date: May 2004
Location: SoCal
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i realized i never did a breakdown for myself for the newer "101-the starting line" dvd... so here it is:
Workout A All levels Cycling skill & aerobic fitness development Total run time: 32:57 1) One leg drills 3 minutes (30 sec per leg) (SR/15) 2) Cadence: 3 X 30 sec @ 30 sec rest. (SR/15) Start at 90 RPM and Bump cadence up every 10 sec. 3) Standing: 3 X 1 min @ 1 min rest (10 sec seated/10 sec standing at race pace) (BR/15) 4) Build Gearing: 3 X 30 sec @ 30 sec rest (BR/15, BR/13, BR/12 shift every 10 sec) Workout B All levels Threshold & speed development. Total run time: 41:21 1) Tempo: 3 X 40 sec @ 20 sec rest (SR/15 cadence 120+, BR/11 or 12, SR/15 cadence 120) 2) Power: 3 X 15 sec @ 45 sec rest (build 5 sec, 100% 10 sec) 3) Steady State Tempo: 3 min Race Pace (BR/any) 4) Build Sets: 3 X 1 min @ 30 sec rest (change gear every 20 sec BR/15, BR/13, BR/12) his evilness seems really funny in this one (or is it because i was only watching it and not doing it????) this one will make a nice recovery day workout!
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----- evil enabler! ----- it is NOT against the rules to say DIET on this forum! ----- "VFers have a right to post negative opinions about an instructor, and there is not a limit on the number of times they do so". - WWWendy ----- "...no matter how unpopular you perceive your opinion to be, we guarantee you are not the only one here who holds that opinion, and you should feel free to express it." - WWWendy via forum guidelines |
02-14-09, 07:25 AM | |
Join Date: May 2004
Location: SoCal
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i never did breakdowns for the couple that i have cuz they are so different from the actual spinervals... there's no sets, reps, etc.... so i was never sure how to write them up???? (plus i never really clicked with them so i've done them once or twice and never pick them anymore and never bothered buying anymore)
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----- evil enabler! ----- it is NOT against the rules to say DIET on this forum! ----- "VFers have a right to post negative opinions about an instructor, and there is not a limit on the number of times they do so". - WWWendy ----- "...no matter how unpopular you perceive your opinion to be, we guarantee you are not the only one here who holds that opinion, and you should feel free to express it." - WWWendy via forum guidelines |
02-14-09, 07:39 AM | ||
VF Supporter
Join Date: Nov 2001
Location: Milky Way Galaxy
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Quote:
Thanks for the breakdown.
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Cheers, Karen QUIT SLOUCHING!!! |
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02-14-09, 08:03 AM | |
Join Date: May 2004
Location: SoCal
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uhmmmmmm compared to the intensity and length of the rest of the spinervals... and having actually watched the video...... yep..... sure do......
__________________
----- evil enabler! ----- it is NOT against the rules to say DIET on this forum! ----- "VFers have a right to post negative opinions about an instructor, and there is not a limit on the number of times they do so". - WWWendy ----- "...no matter how unpopular you perceive your opinion to be, we guarantee you are not the only one here who holds that opinion, and you should feel free to express it." - WWWendy via forum guidelines |
Tags |
coach troy, faq, spinervals |
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