January 26th, 2010
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.
Tags: Spinbike
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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.
Tags: jumps, Spinning, visualization
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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
At lunch the shade was at a premium, it was getting very hot.
Hiding in the shade while the band played on.
The return loop had some nice long hill climbs.
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July 15th, 2009
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)
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.)
Tags: Cadence, gps, Spinning
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June 20th, 2009
Today, took a training ride for the Oregon MS150 August 1 and 2. http://tinyurl.com/lt9n5t
The 45 mile ride today had some good hill to start and then rollers, the return trip was mostly flat.
http://tinyurl.com/kw2f8d.
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January 19th, 2008
Spinning does a great job on the lower body, but does little for the upper body, primarily the arms. Adding on “push-ups” in the middle of a spinning is a great way to keep the heart rate up while resting the legs. Between exercises when the legs are taking a break incorporate “push-ups” on a spinning bike, there are two basic styles, elbows in and out. Reps of 10 switching elbows in (close to the body) and out(left and right away from the shoulders) for a minute or two, done to a snappy beat this exercise keeps the heart rate going.
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January 16th, 2008
The setup is simple, get working on a steep to very steep hill climb. It is important that steepness of the hill requires pedaling to move the fly wheel. For visualization one starts a Fisherman’s Wharf in San Francisco and goes up Lombard St. (18% grade) and/or Filbert St. (31 % Grade!). The variation is there are Street Light and one must stop pedaling when the signal is RED. Call Red Light and wait 5 – 10 seconds and then call Green Light. The trick is to stop you pedals in the 3 and 9 o’clock positions. Repeat “Red light” intersections 5 -8 times. A real strength builder.
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January 13th, 2008
Besides the great exercise and healthy feeling we get from spinning, it presents some great opportunities to other things. One such opportunity is the confidence to participate in cycling events such as the organized MS-Bike ride. This year the rides start in Sweet Oregon July 19 & 20, 2008. They are offering four routes on Saturday and three options on Sunday. Checkout www.bikeMSoregon.com.
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January 11th, 2008
After the cool down and before getting off the bike. Un-clip the left foot from the pedal and stretch the leg and foot forward above the pedal. Then flex the tip of the toe up and down flexing at the ankle. (5 or 6 reps). Then pointing with the toe draw a circle counter clock wise, flexing at the ankle. (4 or 5 reps) (not easy to does after a good workout. Then repeat this time drawing a circle clock ( 4 or 5 reps). This repeat the process with the right foot.
Tags: cool down, Spinning, stretching
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