Moderate spin guide
There are different ways to determine levels (different resistances on gym bikes, different gears on cycles, and different manual assessments on spin bikes). For the purpose of these sessions, a simple rating system will be used for the level of resistance or gearing. Level 1 (easy), level 2 (easy-moderate), level 3 (moderate). level 4 (moderate - hard), level 5 (hard). The cadence will be standard. The samples provided however are only a guide, and all trainers should stay withing an exceptable range for there level of ability. Read 'Spinning Guide'
For the advanced riders, I have listed the format with no core training information in the sample session. Below the session format will be a number of core training options you can simply insert into your session format. This way you can personalise your session to suit your specific session needs - relating to intensity or duration.
|
EFFORT |
GEAR |
CADENCE |
Warm Up |
5 mins easy then building |
Level 1 - 3 |
80-90 rpm |
Build Up |
1 min mod |
Level 3 |
90-100 rpm |
Recovery |
30 secs easy |
Level 2 |
80 rpm |
| |
1 min mod / up cad |
Level 3 |
100-110 rpm |
Recovery |
30 secs easy |
Level 2 |
80 rpm |
| |
1 min mod-hard/ hold cad |
Level 4 |
100-110 rpm |
Recovery |
30 secs easy |
Level 2 |
80 rpm |
| |
1 min mod-hard / up cad |
Level 4 |
120+ rpm |
Recovery |
30 secs easy |
Level 2 |
80 rpm |
| |
1 min hard / hold cad |
Level 5 |
120+ rpm |
Recovery |
30 secs easy |
Level 2 |
80 rpm |
| |
1 min hard / up cad |
Level 5 |
130+ rpm |
Recovery |
2 minutes easy |
Level 1 |
by feel |
Drill |
30 sec left leg / 30 sec right |
Level 2 |
by feel |
| |
1 min together (hold form) |
Level 2 |
90+ rpm |
| |
30 sec left leg / 30 sec right |
Level 3 |
by feel |
| |
1 min together (hold form) |
Level 3 |
90+ rpm |
| |
30 sec left leg / 30 sec right |
Level 4 |
by feel |
| |
1 min together (hold form) |
Level 4 |
90+ rpm |
Recovery |
2 minutes easy |
Level 1 |
by feel |
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YOUR CORE TRAINING OPTIONS GO HERE
-
DO ONE, OR MORE DEPENDING ON SESSION REQUIREMENTS. SEPERATE EACH CORE VARIABLE WITH SOME LIGHT SPINNING RECOVERY.
|
Cool down |
5 mins easy |
Level 1 |
by feel |
Stretching |
5+ minutes |
Passive |
Easy |
Core variables
Note: All the high cadence variables listed are only for advanced riders who can maintain appropriate form. If you lose form as your cadence increases, adjust the cadence markers to a level that ensures you maintain approapriate form.
TIME TRIAL: Pick a time trial distance, or time (one that you will repeat in later sessions). For the athlete, you should mimic the gear and intensity you would in a road or track session for that distance. EG: 20 minute Time Trial in Level 4 at 100 rpm.
STANDARD INTERVALS: Pick an interval time, and an interval recovery. The gearing and intensity should be appropriate to the effort (short effort = higher level and higher cadence). This is like a standard track session. EG: 5 sets of 2 minute intervals at Level 5 / 100+ cadence, with a 1 minute moderate recovery at Level 3 / 90+ cadence.
HIGH CADENCE INTERVALS: Where the standard interval has a set level of resistance repeated, the high cadence set could be done in a similar fashion without the emphasis on resistance, but on high cadence. Eg: 3 x 2 min intervals at Level 3 / 110+ rpm. 2 x 2 min intervals at Level 3 / 120+ rpm. 1 x 2 min effort at Level 3 / 130 rpm.
VARYING INTERVALS: Where the above interval is standard, you can vary this around for varying purposes. Eg: Hills to big gear wind-up used in moderate session (30sec out of seat, 30 sec out of seat up cad, 30 sec in seat level 5 / 100 cad building to 120 cad, 30 sec sprint at level 5 / in very high cad. Eg: This 2 min variable could be repeated 5 times with a 2 min moderate recovery at Level 3 / 90+ cad.
DECLINING SETS: This is where the set begins with a longer effort then decreases in duration to finish with a shorter effort. This will generally include an increase in resistance and cadence approaching the final effort. EG: 5 min Level 3 / 90+ cad (1 min recov) 4 min Level 4 / 90+ rpm (1 min recov), 3 min Level 5 / 90+ rpm (1 min recov), 2 min Level 5 / 120 rpm+ (1 min recov), 1 min level 5 / 130 rpm.
PYRAMID SETS: This is where you start out shorter, increase, then decreas again. EG: 1 min Level 5 / 90+ rpm (1 min recov), 2 min Level 4 / 100+ rpm (1 min recov), 3 min Level 3 / 110+ rpm (1 min recov), 2 min Level 4 / 120 rpm+ (1 min recov), 1 min Level 5 / 130 rpm.
DECLINING RECOVERY: Try doing one of the interval sets listed above with declining recovery. You are going to hate me for this one. EG: 5 min Level 3 / 90+ cad (60 sec recov) 4 min Level 4 / 90+ rpm (45 sec recov), 3 min Level 5 / 90+ rpm (30 sec recov), 2 min Level 5 / 120+ rpm (15 sec recov), 1 min level 5 / 130 rpm.
COMPILATIONS: Try doing a compilation of the above. EG: THE BIG PYRAMID - 1 min Level 5 / 90+ rpm (1 min recov), 2 min 'Hill to big gear wind up' (1 min recov), 3 min high cad Level 3 / 120+ cad (1 min recov), 4 min Time Trial (1 min recov), 3 min high cad Level 3 / 120+ cad (1 min recov), 2 min 'Hill to big gear wind up' (1 min recov), 1 min Level 5 130 rpm.
