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When I arrived home from work on Thursday night, the first thing I did was change into my cycling gear. This week was unbearably long and I needed to de-stress my body.
Although it was hovering around 104* outside, I could still ride!
Although I love to ride outside, it’s just way too hot here in the evenings. When the temperature is above 100*, I turn on the A/C and settle for an indoor workout.
Confession: I’ve been running on the treadmill most mornings to avoid the heat. Don’t hate me!
Back to riding…
This is my favorite cycling (spinning) workout to do indoors. It’s only an hour long and it seriously kicks my ass every time I do it.
Isn’t it sad that I want to do it a few times a week?
Oh the pain feels so good…
60 Minute Spin Workout
(Minutes: What to do)
- 0-10: Warm up
- 10-13: Seated hill; increase resistance
- 13-15: Standing hill; increase resistance slightly
- 15-17: Seated flat, lower resistance, increase cadence
- 17-20: Hill: Alternate 30 seconds seated, 30 seconds standing; increase resistance a little each time
- 20-22: Seated flat; increase cadence and increase resistance
- 22-24: Seated flat; keep cadence, but lower resistance
- 24-26: Seated flat; increase cadence and increase resistance
- 26-28: Slow cadence; seated hill
- 28-30: Standing hill; increase resistance
- 30-32: Seated hill; decrease resistance
- 32-35:30: Standing hill; increase resistance
- 35:30-36: Standing hill; sprint all out
- 36-38: Seated flat; lower resistance, increase cadence
- 38-42: Seated flat; keep cadence, but increase resistance
- 42-45: Hill: alternate 30 seconds seat and 30 seconds standing; increase resistance each time
- 45-50: Sprint 30 seconds with resistance; recover for 30 seconds at a slower cadence/slower resistance
- 50-52: Seated flat; increase cadence and resistance
- 52-53: Seated hill (increase resistance)
- 53-54: Standing hill (increase resistance)
- 54-54:30: Standing hill; accelerate to an all-out sprint (you should be completely beat by this point)
- 54:30-60: Cool down
This workout was pretty tough to do after a long day, but I’ve never regretted a workout.
Actually, I felt “oh so good’” when I was done!
I’ve had several people ask me the differences between riding on a trainer and riding on a spin bike.
A “spin bike” consists of a metal frame with adjustable handle bars and seat and operates by adding or removing resistance to a heavy flywheel located on the front or rear of the bike.
A “bike trainer” consists of a frame, a clamp to hold the bicycle securely, a roller that presses up against the rear wheel, and a mechanism that provides resistance when the pedals are turned. They also make fluid trainers that provide resistance (which I recommend).
- Utilizing your personal road bike on a trainer will allow you to train in your normal riding position.
- Road bikes utilize a free wheel hub, which allows you to stop pedaling when riding, while spin bikes don’t. Basically, this means that you have to slow down the fly wheel in order to stop pedaling on a spin bike.
- The bike trainer takes up very little space when not in use. When the bike is removed the stand folds in half for easy storage, making it easier to store and more portable.
- A good bike trainer starts at around $250 to $300, where as a spin bike starts at around $1,000.
I hope this helps!
Spin bike or trainer? What’s your preference?
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{ 18 comments… read them below or add one }
Not going blame you for wanting to stay out of that heat… that’s intense! And that indoor workout sounds awesome anyways.
I actually had no idea what the difference was between a spin bike and trainer before this. I have to admit that I stick with my mountain bike haha.
Enjoy your day off today!
The heat has been brutal!! I agree with Heather, I had no idea of the difference between the two-I just have my mountain bike as well
I’ve been running on the treadmill pretty frequently when I’m by myself. I just don’t always feel comfortable hitting the roads alone!
I am addicted to spin! Don’t have my own spin bike, but I go to classes at the gym every week. Such a fantastic workout
Never tried spinning, but I want to.
I never spin on my own at the gym because I don’t know what to do…now I have a plan!
I LOVE spinning! That’s really cool that you can set up your regular bike inside! Awesome workout
I’d be sticking to indoor workouts in that kind of weather too. I enjoy spinning, but I’ve never ridden on an indoor trainer. I’ve been thinking about getting one for a while now, but they’re so pricey and I just can’t figure out if it’s worth it or not…
Ha — how could anyone hate you for not wanting heatstroke?!
ugh that heat sounds terrible… good you still got in a workout though
Did you see any of the Tour de France bike trainer commercials? Hilarious lol
-TheHungeredOne@MovingandMunching
http://www.movingandmunching.blogspot.com
Does/would a spin bike still offer the same workout intensity and benefits of using a trainer? i.e. for someone who doesn’t even have a road bike?? Or would the trainer produce a more effective workout??
The heat is pretty bad. No shame in working out inside
woww that is INSANELY HOT!
great workouttt
I’ve been running on the treadmill a lot more this summer too, with the heat being as harsh as it is right now outside runs kill me. I try to get out there twice a week but the rest of my runs thus far have been inside. Here’s hoping for cooler weather!
treadmill?! ahhh you are disowned. jk jk
it is way too friggen hot outside.
based on the prices of the 2, id probably go with the bike trainer. Pretty cool that you can break it down to store it in a small space too.
I’ve been wimping out on outdoor workouts because of the heat! It’s just too much!! I’ve never tried a bike trainer but it sounds great, not been to a spinning class in years though! I think I remember going green after a 60 minute class…. good times!
I’ve actually been really lucky here though as an army friend had an exercise bike from the camp gym that wasn’t needed anymore. Could I find a use for it? Erm hell yeah!! Didn’t have to ask me twice! 
Yikes- that heat sounds astonishingly hot! I hope you stay cool
Too bad you don’t have an ocean nearby…..
Never knew the difference between trainer and spin bike, so it was good to know and very useful info! My favorite bike is definitely my outdoor mountain one
Hey hey now- don’t be hating on the treadmill. lol
Thats all I am able to do, sadly.
I also love go kick my butt in workouts! haha. Whats the point of a workout if I’m not going to put everything I have into it?? Have a great day!
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