Spinning

Why I Spin Hagg Lake Loop

dmcoxblog — Sun, 16 May 2010 23:24:56 +0000

Repair tag for Spin Bikes

dmcoxblog — Fri, 30 Apr 2010 00:00:07 +0000

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

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

dmcoxblog — Fri, 09 Apr 2010 01:21:55 +0000

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

dmcoxblog — Tue, 26 Jan 2010 21:04:57 +0000

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

dmcoxblog — Thu, 21 Jan 2010 22:17:18 +0000

“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

dmcoxblog — Sun, 19 Jul 2009 04:09:16 +0000

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.

Getting Cadence Data While Spinning

dmcoxblog — Thu, 16 Jul 2009 00:01:34 +0000

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.)

Training Ride for Oregon MS150

David — Sat, 20 Jun 2009 23:07:26 +0000

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.

Upper Body Workout on a Spinning Bike

David — Sun, 20 Jan 2008 00:35:33 +0000

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.

Hill Climb Variation Red-Light Green-Light

David — Wed, 16 Jan 2008 05:12:13 +0000

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.