Milaminute and Sparco's Group - Closed (Page 12)

I would say that on a LeMonds or a Spinner, you might be able to do this effectively (Cash, what kind of bikes do they have at your gym?).  However, I do feel the need to reiterate, as a certified spinning instructor, that leaning on the handlebars is contraindicated.  My attorney thanks you all for noting that I have said this.  Twice. 

Tough to tell without seeing a picture but I am wondering if your seat is too close to your handlebars or if your bars are too low for your bike geometry... I think you need to check your fit.

I try to set up my bike to tri geometry and ride in aero position about 60% when I spin...cuz I like to train how I race.  I usually pull out of aero position when we do hill work in class.  The main reasons to ride in aero/tri position are:

1.  To cut wind resistance (outside of course...although in some spin classes there are a few windbags...NOT referring to the instructor in most cases, Mila ).
2.  To use different muscle groups than when riding a bike with 'traditional' road bike geometry so that T2 (transition 2) will be easier and you are using muscle groups that will benefit you during the run.

I'll have my attorney call yours...

Happy Christmas Eve everyone!!! 

For those of you celebrating today...

Merry Christmas!

Yay Sal!  Best.advice.ever.  Nothing new on race day.  Train like you race (but I will point out that you don't race on a spin bike, however, I understand your point.  Wait.  Can we race on a spin bike?  Cause seriously, I could probably KQ that way if we could also do the run on the elliptical machine ).

LOL, yes there are some windbags... and sometimes it is the instructor.  I used to take a spin class from a woman that sang into the microphone and, ummmm... she really shouldn't be singing in public.  She also used to watch her legs while she rode and say "lookin' good".  I was never quite sure if she meant the participants or her legs...

X2.  It takes some time to get used to aero but once you're used to it you will love it!

I'll have my attorney call yours...

I appreciate that .

milaminute - 2007-12-25 9:45 AM

sparco - 2007-12-24 10:44 AM

I like to train how I race.  

Yay Sal!  Best.advice.ever.  Nothing new on race day.  Train like you race (but I will point out that you don't race on a spin bike, however, I understand your point.  Wait.  Can we race on a spin bike?  Cause seriously, I could probably KQ that way if we could also do the run on the elliptical machine ).

The main reasons to ride in aero/tri position are:

1.  To cut wind resistance (outside of course...although in some spin classes there are a few windbags...NOT referring to the instructor in most cases, Mila ).

LOL, yes there are some windbags... and sometimes it is the instructor.  I used to take a spin class from a woman that sang into the microphone and, ummmm... she really shouldn't be singing in public.  She also used to watch her legs while she rode and say "lookin' good".  I was never quite sure if she meant the participants or her legs...

2.  To use different muscle groups than when riding a bike with 'traditional' road bike geometry so that T2 (transition 2) will be easier and you are using muscle groups that will benefit you during the run.

X2.  It takes some time to get used to aero but once you're used to it you will love it!

I'll have my attorney call yours...

I appreciate that .

Merry Christmas Mila!!!

Merry Christmas and Happy Holidays 'mentees!!!!'  Gifts are open...food is on the table.  Homemade waffles with strawberry syrup...and this afternoon Filipino food...pansit, lumpia, leche flan...

Rise and shine!  Get up, get training!!!!

What's on tap today?  I am going to do some hill repeats on my pretty bicycle and try to go for a run.

I was pretty inspired by this story today.  Karen Gaffney is a young woman with Down Syndrome who is an avid swimmer.  She only kicks with one leg. She has done Escape from Alcatraz and swum the English Channel as relays and is now training to swim Lake Tahoe.

http://www.karengaffneyfoundation.com/tahoe.shtml

I think i going to visit the pool after i get off shift this morning and then do some core work.

I most always play it safe (huh lazy; who am I kidding) and don't push it.  I had a pulled muscle once that occured when I "pushed" too hard when I wasn't feeling it.  It took weeks to recover. Not worth it.

Great question, Pilot.  For me, if I can pinpoint something physically that's gnawing at me, I listen to it and will bail on a workout or ease off the intensity even if it's not a significant pain.  I am with Crouse... better safe than sorry.  Pulling out of one training session is far better than pushing it and sustaining an injury that could really knock you off course. 

However, it there's nothing specific physically but I'm just not feeling it, I will usually try to push through.  If I'm swimming, I will try to change it up, maybe start alternating freestyle/drills every 25 to 50 meters.  If I'm running, I try to either get lost in the scenery (no, not the guys in the gym, though I suppose that's an option on the tready ) or put on some music that inspires me.  In fact, when I used to run longer distances, I had a song that I deemed "the 6.5 mile song" because, invariably, when I got to 6 miles I wanted to stop... but if I could get to 6.5, I could go further and the song "I Run for Life" was my "no excuses" way to get through that.  I have no advice for you on the bike 'cause I just can't imagine not wanting to ride .

So did anyone get any new tri stuff as holiday gifts???

Yay for bento boxes!  But, ummm... is yours pink? Mine is .

Great job, Cash, and good advice on the muscle soreness versus joint/bone/worsening pain.

As for me... in terms of tri-related gifts, I got some Accel Gel as well as 4, count 'em, 4 boxes of mint chocolate Gu (it's a seasonal flavor so not readily available after this time of year... REI still has some you can order online and pick up at your local REI so you don't have to pay shipping).  I got a couple pairs of running socks and I recently got new running shoes that was part of my Christmas loot.  Oh, and just for Sal... I got a cheapie water resistant watch with a lap counter to use in the pool.  Happy now??? 

However, the most thoughtful and special gift I received was a picture of Michellie Jones and me along with my finisher's medal from Iron Girl mounted, matted, framed and another frame in which to put my autographed bib number (boy toy couldn't find it and didn't want to give away the surprise by asking for it).

Oh... Sal has changed his avatar .  Does that super hero suit mean you're gearing up for some OWS practice?!

LOL... that's a good point!

It's contraindicated because it can mess up your body . 

Many people who lean on the handlebars do so in a way that doesn't necessarily simulate aero, simply shifting their weight forward thinking it will make it easier and, in doing so, they sometimes have really bad form that can result in injuries over time for people who spin a lot.  It doesn't keep the kinetic chain in alignment.  I'm not saying it can't be done effectively... just saying to be careful to do it safely.  The truth is that it's just not what spin bikes were built for so you need to be conscious of this fact in your "aero" set up.  It's kinda like just throwing a pair of aerobars on your road bike without a proper fitting isn't a good idea, ya know? 

Also, not that this is how you would be simulating aero, but if you are doing a standing climb and leaning on the bars there is a chance the bike could fall forward .  That would be bad.  Make sure anytime you are out of the saddle on a spin bike your weight is over the seat (you should feel it underneath you) and you have just a slight hinge at your hips, loose grip on the handlebars.

With all of that said, it's important to remember that spin classes really aren't meant to take the place of riding, even in classes like mine where I try to simulate the terrain of a road ride, so I'm not convinced that it's really so important to have a "tri" set up on a spin bike.  It's a fabulous way to build up your aerobic base and there is no doubt that you can develop some serious hill climbing legs by spinning.  You will notice in my logs that I often don't count spin classes as bike rides but instead as "other sport".  It just depends on the type of class I teach and the type of training my plan calls for.  I spend a lot of time riding outside and on my trainer and it's during those times that I get in my aero practice.

Just my $.02.

You don't miss a thing, do you?  Are you stalking me?

Well, not directly.  I got my wife a HRM.  Cindy got me a new iPod Nano.  I guess I could use that working out, but mostly will use it to listen to novels on my commute.

O.K. Mila...I concede...for general pop, I agree with you wholeheartedly...I'm not normal...are you gonna git angry at me next time I come to your spin class?

I'm so proud I could pop . 

Yeah, I have issues with the non-cleaner-uppers.  That's just nasty!