Posted: 08/12/2013 at 09:56
Spin classes are ok but riding outside or on a turbo os better. However if its a spin class or nothing then a spin class wins
Im currenlty doing a couple a week (for variation) . Most instructors dont have a clue about biking so ignore the jumps and super slow riding or super fast 'sprints'with no resistance.. If you dont do it on a bike outside dont do it in a spin class.
Keep the resistance high and use it as a fun hard tempo session. Most classes get you riding at 60-70rpm (too slow) as thats the beat of most music so ypu end up climbing a lot. Also feel free to stay seated as most spinnera get bored if they sit more than 2 minutes.
Use a hr and ride at an effort level you want..... ie i use 1class as a tempo keeping hr at about 150ish and hammer the second As an interval session. I normally also do 1 hard turbo session a week as well.
I ususally tack on before/after as indoor riders are unable to ride more than 45 minutes
Re heart rate - google friel heart rate functional tests to set your hr zones 1-5. You need to do 30 min max effort tests in both running and cycling to give you a hr you can sustain for 30 mins (160 is for me) then plug into some tables /% calulations to get z1, z2, z3 etc.
I ended up with a biking z1- 129
Z3 140ish to 155
I did long rides at 130 average. Easy for an hour, tough after 4. Once you can ride long add in z2 sections for an hour at a time.
Remember you are training to exercise for 12 hours plus and you cant do that at a hr of 160.