Outdoor Spinning the Sunday Coffee Ride to Cayucos

October 7th, 2011

Every Sunday the SLO bike club offers a Baywood/Los Osos Ride.  Starts 8:30am at  Nazarene Church (BP). Corner of Santa Ysabel and South Bay Blvd in Los Osos. From 101, take Los Osos Valley Rd exit. Travel west for 9 miles to South Bay Blvd. Travel right about 1 mile to light, church is on your right.

View 2011-10-02 08:30 Sunday Coffee Ride in a larger map

The camera icons are photos.

Pyrimid Ride

September 27th, 2011
Increasing levels of effort

Heart Rate and Cadence for a Pyramid Spin Exercise

There are lots of variations of this exercise.  The primary goal is to increase your heart rate load in steps.  In this version, five exercises are repeated, each time, the duration of each exercise is reduced but at a higher level.  The graph above was recorded using a Garmin 305 Forerunner with a heart rate monitor and a cadence unit.  Click graph to display full screen.

Here we start with a seated heavy hill climb, followed by a standing run, a seated fast flat,  8 count jumps and then a standing hill  climb, the  first time through each exercise lasts 2 minutes, then a minute or two break/rest.  That goal at each level is to perform the specific exercise a the same level of effort.  By monitor your heart rate you can make adjustments.  In the next round each exercise is done for a minute and a half, but at a higher level of effort. Then a round where each exercise last one minute.  Then 30 seconds 15 seconds, at higher and higher level of effort.  The 15 second round should be at maximum effort lasting only a minute and 15 second.

Done correctly one gains a better feeling for level of effort for different spinning positions.  In addition to conditioning your heart for increasing levels of load.

GPS Spinning Tracks on Google Earth

October 25th, 2010
Google Earth view of where I spin

GPS Spinning Tracks - Click for full size image

This is about 18 months of GPS tracks recorded on a Garmin Forerunner 305 being used in a spin class to record heart rate and cadence. The GPS signal is obviously effected by being indoors.

Why I Spin Hagg Lake Loop

May 16th, 2010



Repair tag for Spin Bikes

April 29th, 2010
Repair Tag on Bike

Repair Tag on Spin bike

Regular spinners at a gym know that the bikes there get a good work-out every day.  This takes a toll on the bikes, some of the problems are just wear-and-tear, others due to poor adjustments.   Keeping the bikes in working order is difficult if nobody (Club/Gym Management) knows that there is a problem.   To solve this problem I have created a repair tag that can be “filled-out”  highlight the issues with the bike.   One the front of the tag is an illustration of  a spin bike, with instructions, there is also a place to check is the bike is unsafe to ride, for example a petal is about to fall off.  On the back of the tag is a place for the date, a comment, and a list of common aliments that bikes suffer.

Front of Repair Tag

Rapair Tag

Back of Repair Tab

I have included two pdf files that can be used to print these tags. I have printed them on a “card stock” matte photo paper 45lbs (Canon Matte Photo Paper Letter-size) front and back. Note when printing using Acrobat, no scaling and check centered/rotated. How printer/paper margins are handled my vary between printers. Last cut the page in half vertically and cut slice just above the bike handle bars halfway to allow the hanging of the tag like the “Do Not Disturb” tags in hotels.

Front page of repair tag
Back page of repair tag

Jumping Exercise with Swinging Arms

April 8th, 2010

A variation on a 4 count jump exercise. Starts, sitting up on the bike, arms by your side. Then count one, swing arms back, count two, swing arms forward, Count three arms swing back and then count four, swing arms forward while standing up reaching for the handle bars positions two. Then 4 counts standing run/climb, release handle bar, return to seat swing arms back. Repeat. The key feature of this exercise is the step up without using then handle bars.

Extender for Spin Bike Handles

January 26th, 2010
Handle to extend Spin bike adjustment level/handle.

Handle to extend Spin bike adjustment level/handle.

Were the gorillas  in the last spin class, tightening the spin bike adjustments to the extremes.  Here is a simple solution that gives you a little leverage to LOOSEN a frozen adjustment handle.

The material are very simple a 10 inch length of 3/4 inch PVC pipe, and to make it fancy a paper wrapper with graphics, that provide basic guidance on the proper use of the tool.  The paper is simply taped to the PVC pipe.


The graphic was created with Adobe Illustrator, an has been saved as an layered PDF.

Three Variations of the Triple Jump

January 21st, 2010

“jumping” on a spin bike is a sure way to boost the heart rate was well as work coordination skills.  The normal jump up/down gets a little boring, here are three variation of a three position jump.

The first, a four count, three position jump starting with standing run hand positions two, then climb with hand position three, and then hover, hand position one and repeat until the end of the tune.  This is fast paced with the primary focus to increase the heart rate.  Tension/load should be heavy enough to stand.  Timing for this exercise should be early in the class to help warm things up,  The hand position changing adds a coordination and focus component to the exercise.

The second variation is an eight count version of the first, changing the third position to a seated climb, hand position one or two.  This exercise is a little slower pace, more for strength, the tension/load should be more than enough to stand on.  Timing for this exercise after everybody is warmed up.

The third variation uses visualization to keep things interesting.  The jest of the visualization is that you have been taking a break and realize that you have fall to the back of the peloton and now need to catchup.  The basic sequence is hard run “climb” hand position three, passing, then standing, hand position two looking around to see who you have passed and look for for your next goal. Then slip into a drafting position, seated, low profile to build your energy, adjust to level 6 right 1 or 2 clicks.  Then turn repeat, turning it up (2 or more clicks) to level 8 hard run “climb” position hands in position three. This is basically an attack, jumping up and pedaling hard.  Repeat until you are at the head of the peloton.

Cycle Oregon Weekend

July 18th, 2009

18 July, Monmouth Oregon, got an early start, one the long loop, the first challenge was 8 miles of cool flat was a steep almost 1000 ft climb. At the start of the decent almost missed a poorly marked turn.

Here is a link to the whole profile/course http://www.trimbleoutdoors.com/ViewTrip.aspx?tripId=469102

On the road before lunch.

THistles and Riders

THistles and Riders

At lunch the shade was at a premium, it was getting very hot.

Hiding in the shade while the band played on.

Hiding in the shade while the band played on.

The return loop had some nice long hill climbs.

Getting Cadence Data While Spinning

July 15th, 2009

UPDATE: Checkout the results of 18 months of spinning on Google Earth HERE

Do you use a GARMIN Forerunner 305 to monitor your heart rate while spinning? Are you interested in cadence training? The following details how you can use your GARMIN Forerunner and other devices that use a wireless connection to collect cadence data, without modifying your spin bike at the gym/sports center.
First you need the “GARMIN Speed/Cadence Sensor (GSC 10)” which connects wirelessly to the Forerunner 305. Normally this is connected permanently to your road bike. In this project the goal is to be able to use it in a spin class on a spin-bike shared with others.

Bill of materials:

  • Garmin Forerunner 305
  • Garmin GSC-10 Monitor and magnet
  • 2″x4″ metal bracket
  • 2- 4″ cable ties
  • medium binder clip
  • thin no-skid carpet pad
  • Aluminum seam binder or doorway strip 36″
  • 12″ Elastic shock cord(not shown)
  • rubber cement (not shown)

the bracket

Drill a hole or two depending on the size of the bracket that are close to the bottom edge to mount the cadence monitor as shown below using the cable ties.


You may need to adjust the positioning of the “Speed Sensor” the arm that sticks out to match the positioning shown. The “speed sensor” is not needed.


Cut a strip of the no-skid carpet pad to the width of the aluminum binder/strip. The the photo above the strip had been bent to the shape of the chain guard of the spin bike and the padding has been glued using rubber cement. The padding is aligned with the portion that is in contact with the bike.


Use the binder clip to attach the cadence monitor to the strip.


Now the assembly can be mounted on the spin bike using the shock cord. The overall length of the bar/strip may need to be shorten depending on the spinbike.


In this photo you can see the magnet on the pedal and cadence monitor below the bar. The trick is to align the magnet with the sensor. The magnet is strong enough to hold on to the pedal, a twist tie can be used if necessary.


Mounting the Forerunner on the handle bar is easy, using a short section of pipe winterizing foam.

Follow the directions, that came with the cadence unit, for setting up the Forerunner to sync with the cadence monitor. Give the pedal a spin and then check to see if the unit is syncing with the watch, you may need to make some adjustment to get the right alignment.

When running on a stationary bike it is important that the mode of recording is changed from “Smart Recording” to “Every second”, as “Smart Recording” using distance travels to determine when data is actually recorded. (Settings -> General -> Data Recording(scroll to bottom).


This setup allows for some flexability in how the part are connect. Once familar with the setup and alignment a more permenent connection between the backet with the Cadence unit and the bar strip is recommended. Lastly after a good workout it is easy to forget the magnet that is on the pedal, I added a label to the bar “Remember the Magnet”, (note: on Amazon I found a source that sells a kit with replacement magnets.)