Training & Nutrition - Gym-based cycling proxy?

I'm a budding triathlete with a decent amount of Cat-4 racing experience. I love riding and running outdoors -- I hate running on treadmills and riding on stationary bikes. I'll ride and run in the cold to some extent, but I tend to work out indoors a lot more in the colder months. Given the impending doom of another NY winter, I wonder: What is better in the offseason for a triathlete/club racer -- using elliptical trainers or Stairmaster machines? I actually really enjoy working out on both types of machines, but I don't really know what's more complementary (or less detrimental) to my goals as a triathlete/racer. Any thoughts? TIA!

--DvB

if possible - do squats once or twice a week. and then do cardio work on the machines.

Have you tried a spin class? Much different experience than a standard stationary bike. First the bike equipment is much more similar to a real set up, and all-in all its a tad more exciting and a lot more challenging.

Yes, I second sillygirl's suggestion. I go to spin class 2-3 times a day and have improved in my riding skill amazingly. I overdo it more then most folks because I enjoy it and have to get that energy out. But its great to do an hour every other day or whatever if you want.

Good music to listen to, friends to make, variety, motivation, goals to set. Its all there. You just show up and challenge yourself. Every skill level of athlete gets challenged.

Good suggestion. I always forget about the classes at my gym. Just found the list of spin classes and will try one this weekend. Thanks!

My secret to cold weather training is similar to Sillygirl's. I wake up at go to the gym at 6 AM, a ful hour before the actual spinning class starts. Full riding gear, I clip into the pedals and put on my special "Ride!" mix on the iPod. After that, the spinning cycle is as close to real riding as it gets indoors. I always get a great workout. Highly recommended! :-D

if possible - do squats once or twice a week. and then do cardio work on the machines.

How do squats help in terms of cycling?

I currently do spinning tuesday and thursday and try to lift weights Monday wednesday but would really appreciate a prescribed workout in terms of weightlifting (currently I just run thru all the machines at a light load bu 15-20 reps thinking that will help me from bulking up)

What exactly is spinning, and how is it different from just using a stationary bike?

What exactly is spinning, and how is it different from just using a stationary bike?

Spinning bikes due to it's geometry puts you in more actual bike-like position. Spinning (classes) are like aerobics classes with an instructor and several "spinners" going thru various excercises on the bike. Usually very high intesity and depending on the type of class/instructor, not all of the excercises may be cycling related.

Highy recommeded though for those with limited time to ride but defnitely no replacement for actually being out there.

Oh yes, they're right. Spinning is good. I just got my LeMond RevMaster today and put on the Spinerval DVD I received a couple of days ago. Wasn't going to do it today, but, after finishing up with my weights and squats, I thought I'd give it a go. Wow!!! You guys are in better shape than I, cause I got plumb worn out.

As for Tekhna's question, they are similar, yet different, at least for what I do. We have a standard stationary bike, a LifeCycle. That's computerized to simulate its version of intervals by increasing and decreasing the "hilly" terrain for blocks of time of up to a total of 24 minutes.

The LeMond is much closer to my actual position when riding a bike. The Spinerval DVD I have focuses not only on resistance, but a lot more on cadence, even up to 150 rpms. I think I went twice my usual 24 minute time on the LeMond, about 45-48 minutes. You do various patterns with two minutes casual spinning between the different rotations.

On the LifeCycle, I usually set it at 8 or 9 difficulty level out of 12. I was MUCH more worn after the spinning. Also, in a way, more energized. Also, it's nice to be watching the Spinerval DVD instead of regular TV, at least for me. And, there are a ton of different Spinerval DVD's at different levels, focusing on different aspects of fitness and cycling. I already have two more being shipped. One lasts two hours!!! Won't open that for a while.

Of course, this is my home, not a gym. However, spinning is reportedly pretty popular at health spas and I don't think you'll have too much trouble finding a class. The biggest difference is that you'll have a live instructor, as opposed to my DVD's.

In my opinion, the difference was a more cycle-like experience and a more exhausting workout.

Give it a try.

And I thought I was getting fit. Yeah, right. Oh well, a year ago, I wouldn't have lasted a minute.

Am I the only one who almost died during my first spinning workout??? :D :D :D

Yeah. I used to die from a spinning class. Now I go to two or three in a row hehe. Endurance builds up after awhile. :)

Spinning is great, espeically if you're a fairly serious cyclist. If you're a racer, you'll love it. I too hate riding or running indoors (I feel like a hamster on a wheel), but spin classes are surprisingly fun. I liked that I could maintain my intensity for the duration of the workout; my instructor would always be cheering me on as I did some final sprints over the PA system, and used my pedal stroke and posture as an example for the class. Combine that with some 20+ rep squats and you'll maintain your arobic and anarobic conditioning into the new year.

if possible - do squats once or twice a week. and then do cardio work on the machines.


and make sure the bar's in front, the weight is on your heels, and your ass touches your ankles when ya do 'em! otherwise you'll hurt your knees.

and make sure the bar's in front, the weight is on your heels, and your ass touches your ankles when ya do 'em! otherwise you'll hurt your knees.

How so? Please elaborate.

Koffee