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?