Fifty Plus (50+) - About those spinning classes-----

Did a spinning class last week and although it did not bother me- I joined the gym today.

Spinning classes are not the best cycling exercise for me as I get more effort on a real ride than this false one in a nice air conditioned room. I do not like spinning classes---FULL STOP.

But the class last week was just a tester to see if I enjoyed the thought of exercise--without doing any. I know it will take about 6 lessons to get into the swing of them so next one is tomorrow morning.

But the real reason for joining the gym was my experience since I retired. Weather has not been playing ball and any "Good" days that we had were spent on the house and garden chores. Sun came out a couple of times so do I go for a ride? or Get the house painted?- proof the shed?- build the new chicken Run? or any of the other important jobs that have to be done soon or the lack of maintenance will start to cost me money? Cycling got put on the back burner.

Problem is that now I am nowhere as fit as I should be. Looks as though the weather is going to be as bad for the first part of the year so one of the alternatives is join a Gym. Today I did my induction but everyone seems to have this attitude that if you cycle- you have to do the spinning classes. No I don't--I can get bike fit by riding a bike. What I need is a Cardio Vascular workout on a regular basis so that I can improve my cycling. My plan is to club ride on Sundays and Gym twice a week for the CV side. If there is any time and the weather is good- I will get out for a few bike rides. However if the weather is like last year- I will be able to exercise without being washed or blown away in the floods and storms we have been having but in the comfort of the Gym.

Just hope that the weather improves a lot so I can cut the gym and get back to some proper exercise on the Sussex roads on the bike. Then providing the fitness is there- I might enjoy the 100 milers I have got planned.

Did a spinning class last week and although it did not bother me- I joined the gym today.

Spinning classes are not the best cycling exercise for me as I get more effort on a real ride than this false one in a nice air conditioned room. I do not like spinning classes---FULL STOP.



Sounds like you need to take a more advanced class.

I've done three classes, over three winters. The first was great ... the instructor was a triathlete and he put us through our paces. We were dripping by the end of each class. The second wasn't very good ... she did a lot of odd and pointless stuff ... and I ended up choosing a bike in the back and doing my own thing. The third was somewhere in between ... she didn't do any of the odd and pointless stuff, but didn't really push us like the first guy did.

It's all a matter of how high you crank the resistance and how hard and fast you push the pedals - some classes are more "interval" oriented and some more "endurance" but I like to get completely out of breath at least three times during the course of a class. I cycle and spin for general fitness, not training to race, so I don't mind the "pushups" and other "odd and pointless stuff". I spend 15 minutes on the gym machines and do upper body stuff before the class so while spinning isn't the greatest fun (wish I could choose the music!) I'm probably fitter during the winter than in the spring/summer/fall when I just ride.

I find the spinning instructor to be immaterial. I adjust the resistance and choose the cadence to achieve the workout I'm looking for. I'll usually sit and stand along with the instructor just for a bit of conformity, but not if it doesn't suit me at the time.

I used to do spinning classes and, while I can't say that I enjoyed them, I've never worked as hard in 45 minutes on a real bike. At the end of each class I felt that I couldn't have gone on for another minute.

It does depend on the class leader, and also on the other riders, especially when you've got fit cyclists half your age alongside you using it as part of their training regime.

No substitute for real cycling, but a great workout.

'I was taking spinning classes and enjoyed them, but more recently I invested in a trainer and signed up for trainerroad.com and I find I get more of a workout through those rides than the spinning class. I will say that the "scenery" at the spinning classes was part of the enjoyment. If they ever came out with that video for trainerroad it would be the best of both worlds.

I belong to the rec center at a local university and it's a great place to work out, especially during the week. Great equipment, fairly empty in the mornings, plus it has a NCAA competition-level pool that is hardly used on weekdays. It tends to be "my" group of fit retirees (many tri-athletes) and of course the students (who never get any older from year to year!).

The spinning class is OK, but what really has gotten to me lately is the music that the instructor plays. I like classical, jazz, blues, rock, and other genres, but head-banging rap music with unintelligible "lyrics" is just not my thing apparently. Next time I attend I think that earplugs might be in order...

I've been doing Tabata on my trainer in the garage using 50/19. They've been beating the snot out of me.
If you're looking for effort...

One thing to know is that there are spinning instructors that have never ridden outside of the spinning room. Seriously. Our instructor is one of the founders of the cycling club in town. He tries to make spinning relevant to cycling on the road. And, he does a good job. It's not as good as actual road riding but it's very worthwhile for staying in shape when combined with a weightlifting regimen. I use both to maintain muscle tone and general health.

...
But the real reason for joining the gym was my experience since I retired. Weather has not been playing ball and any "Good" days that we had were spent on the house and garden chores. Sun came out a couple of times so do I go for a ride? or Get the house painted?- proof the shed?- build the new chicken Run? or any of the other important jobs that have to be done soon or the lack of maintenance will start to cost me money? Cycling got put on the back burner. ...
/
Yes, that's true... But also lack of maintenance on the body -- as in cycling and the gym -- can cost you a whole lot more money...
(Ooops, I forgot, you English blokes don't have to worry about the cost side of that equation -- but the idea still holds)

I tend to think of 'regular' exercise as a way to supplement what I get on the bike (such as weight training and such)...

But, I think the most important thing is that it is both enjoyable and NOT a pain. My rule is that the gym should always be within 15 minutes drive -- otherwise, if it's too much of a hassle I can always find a reason why I shouldn't go tonight... And if you don't find spinning enjoyable, then do something else. It's one of the advantages of belonging to a fully equipped gym: there are always alternatives.

Yes, that's true... But also lack of maintenance on the body -- as in cycling and the gym -- can cost you a whole lot more money...
(Ooops, I forgot, you English blokes don't have to worry about the cost side of that equation -- but the idea still holds)

I tend to think of 'regular' exercise as a way to supplement what I get on the bike (such as weight training and such)...

But, I think the most important thing is that it is both enjoyable and NOT a pain. My rule is that the gym should always be within 15 minutes drive -- otherwise, if it's too much of a hassle I can always find a reason why I shouldn't go tonight... And if you don't find spinning enjoyable, then do something else. It's one of the advantages of belonging to a fully equipped gym: there are always alternatives.

Uh wait a minute, driving to the gym to take a spin class,:roflmao::roflmao::roflmao:

I find the spinning instructor to be immaterial. I adjust the resistance and choose the cadence to achieve the workout I'm looking for. I'll usually sit and stand along with the instructor just for a bit of conformity, but not if it doesn't suit me at the time.

Instructors matter if they are into "jumps" and similar utter nonsense. You begin to wonder why you'd bother with a class if just about everything you do is going to be completely different from what the instructor is suggesting. You might as well just get on a spin bike in another part of the gym and do your own thing entirely.

But get a good instructor, and yes, you can adjust your resistance and cadence as you like ... and still follow the program that they're teaching.

Uh wait a minute, driving to the gym to take a spin class,:roflmao::roflmao::roflmao:

I presume you've heard of ice and snow??


It's better to drive to the gym to take a spinning class than to sit on the sofa and wait till the ice and snow melts to get back on your bicycle again.

Here is an article that might be helpful

http://www.active.com/cycling/Articles/How-Cyclists-Should-Approach-Indoor-Classes.htm

I presume you've heard of ice and snow??


It's better to drive to the gym to take a spinning class than to sit on the sofa and wait till the ice and snow melts to get back on your bicycle again.

Ice and snow, no problem, just need the right tires :D

I think Machka was one of the pioneers of doing ultra-cold centuries... ;)

Like others have said, your spin workout depends on you, how hard you set the resistance and your cadence.
It is very difficult to get as much of an aerobic workout on a real bike versus a spin class as the real world has stoplights etc where you aren't working every second of the hour, like you do in spin class.
Real bike is certainly more fun but spin class is great workout IMO.

fwiw - spinning got me back onto a bike, after far too many years of not riding. I was fortunate, and the class was based on the heartzones cardiovascular training, and several of the class regulars were in training for the yearly MS150 ride. I'm not sure if I would have stuck with it had it been the "bad music and jump until you feel sick" type of classes

Gym is 5 minutes ride from home or 15 minutes walk. NO car involved.

My problem right now is Cardio Vascular so it will be a gradual increase in weight- effort and time on the CV machines to improve that.

Spinning can be fun but not for me. You have a bike that cannot be set up perfectly for you and it does not offer the same challenges as a ride will give. You sit there and pedal and you put more resistance on and increase cadence for an hour of doing basically the same thing. I am not competitive so beating the bloke or bird on the bike next to me is of no importance.

Now a 30 mile ride out on the hills taking in about 3,000 ft of real hills- That is a different matter. When I was training for the big ride I used to do-It was down the gym from January to May and two one hour sessions a week of CV and two 30 mile rides in the evenings. Those evening rides were proper training rides and when we did the 30 miles at 12mph we were fit. This was mountain biking by the way so when the weather improved- it was 3 evening rides and one Gym session aswell as the 60 miler at weekends.

But spinning did nothing to improve my cycling. I was Bike fit but cycling does not improve body mobility- add to upper body strength or exercise the parts of the body that cycling does not do. Why do it? Far better to spend the time at the gym building up the things you lack in than just add to the things you are good at.

Current problem is the CV side and for a while then a spinning class will assist on that. But as soon as the weather improves- I will be spending my time out on a bike doing a proper ride and facing proper challenges.

Gym is 5 minutes ride from home or 15 minutes walk. NO car involved.

My problem right now is Cardio Vascular so it will be a gradual increase in weight- effort and time on the CV machines to improve that.

Spinning can be fun but not for me. You have a bike that cannot be set up perfectly for you and it does not offer the same challenges as a ride will give. You sit there and pedal and you put more resistance on and increase cadence for an hour of doing basically the same thing. I am not competitive so beating the bloke or bird on the bike next to me is of no importance.

Now a 30 mile ride out on the hills taking in about 3,000 ft of real hills- That is a different matter. When I was training for the big ride I used to do-It was down the gym from January to May and two one hour sessions a week of CV and two 30 mile rides in the evenings. Those evening rides were proper training rides and when we did the 30 miles at 12mph we were fit. This was mountain biking by the way so when the weather improved- it was 3 evening rides and one Gym session aswell as the 60 miler at weekends.

But spinning did nothing to improve my cycling. I was Bike fit but cycling does not improve body mobility- add to upper body strength or exercise the parts of the body that cycling does not do. Why do it? Far better to spend the time at the gym building up the things you lack in than just add to the things you are good at.

Current problem is the CV side and for a while then a spinning class will assist on that. But as soon as the weather improves- I will be spending my time out on a bike doing a proper ride and facing proper challenges.
As usual Stapfam, you have a goal and plan on how to get there -- and it all seems pretty well thought out... That's a pretty good recipe for success!

In the winter I have to take some care to not get overly sweated up. If I have a flat 8miles from home and I'm badly sweated it's going to be really hard to change a flat and continue in spite of having extra clothing with me. I ride if it's over -20F or so and really can't push myself hard on a regular basis outside when it's that cold so a spinning class allows me to really push hard in a controlled manner and when I'm done I'm usually soaked and exhausted. I can work that hard on summer rides but they are typically 50mi and I do the hard HIT stuff toward the end of the ride if I'm going to do it at all.
I loathe spinning on one level but doing it in a class is much better for me than trying to push myself alone at home. Our spinning classes do a good job of pushing me and I try to add to that by pushing myself a bit harder than required. indoor riding is not good for me in terms of building hours on the seat, but it is for doing HIT work and other basic training stuff.

I find the spinning instructor to be immaterial.
That is because you never saw the one I used to have. There was nothing immaterial about her. And she was a good spin leader too.


I adjust the resistance and choose the cadence to achieve the workout I'm looking for. I'll usually sit and stand along with the instructor just for a bit of conformity, but not if it doesn't suit me at the time.
I do pretty much the same thing, if I need more, I'll add more, or I'll stay standing longer.
Remember it's YOUR workout.

Down the Gym this morning for an hours Cardio. Not too fierce at the first attempt and it was mainly to get used to the new machines they have.One of them is a cross-trainer that you can alter the length of stride and also turn into a Stepper with just a different leg action. That took some sorting to get my technique right but it will come. but 10 minutes on a Recumbent to warm up- The stepper- rowing machine- Cross trainer- Upright cycle and then back to the stepper/cross to try and get technique better. Felt fine and down to the Sauna. Almost danced into it with the adrenalin but crawled out 30 minutes later absolutely shattered. Found every pull on every muscle that I had overworked and then had to cycle home.

Tomorrow will be a rest day and due to Snow expected Sunday- or if no snow it will be Rain and cold- I will be down for another Cardio session Saturday and a Spinning class Monday. Been home for 4 hours now and feeling a lot better but rest day may not come- I have the Grand Kids tomorrow.

One thing to know is that there are spinning instructors that have never ridden outside of the spinning room. Seriously. Our instructor is one of the founders of the cycling club in town. He tries to make spinning relevant to cycling on the road. And, he does a good job. It's not as good as actual road riding but it's very worthwhile for staying in shape when combined with a weightlifting regimen. I use both to maintain muscle tone and general health.

This!

I have yet to experience a spinning class that was not challenging to me. It is a different workout however. I love to tour, do 50-120 miles and the spinning class is far different from that. More of an aerobic workout. And it got this novice out of the saddle for extended periods, which helped me over mountain passes and the like. In winter, it's just part of a varied list of activities I do. Basketball, weights, flex, core, skiing. And yes some biking when the weather allows. In the warm months, biking is king and little else for exercise.

There's an anecdote in the book Body by Science that illustrates that our concept of "cardiovascular fitness" may be flawed. That is, it suggests that running may make you a better runner (or spinning may make you a better spinner), but it doesn't improve your CV fitness in a general sense. I know I've seen that running doesn't improve my cycling much and vice versa, which suggest they aren't improving my CV fitness in general.

Anyway, the anecdote is that a company has an annual fitness test involving riding a stationary bike. There's a group of runners in the company who run together every day. There's also an out-of-shape couch potato. The potato is worried about the test, and for the month preceding it, he essentially duplicates the test on the stationary bike.

The couch potato passes the test, and the runners fail it.

Have any of you found that a winter program of, perhaps running, swimming, rowing, and/or spinning can get you ready to jump on the bike in the spring and be near the top of your form?

TromboneAl has bought up a point that I can see sense in. Cycling does keep or make you fit--but only for cycling. Same as running will make you fit---For running. I have a knee problem that is not affected by cycling and is one of the reasons I took up the sport. I can and do get myself fit enough to do long hilly rides and it is done by cycling. Cycling requires fitness and technique and that has to be worked at. But how about the rest of the body?

For the last year I have had a niggling back problem. It has been getting worse over the last 6 months and was at the stage that I woke up with back pain that took a couple of hours to ease off. I have only done 4 Gym sessions over the past two weeks and today realised that I no longer have back pain. The bit of gentle exercise that has involved the back has eased it. The knee is still being eased through the Gym work but tonight and there is no pain that I normally feel after a longish ride.

So the gym is doing some good. The variety of exercise that the gym gives me is improving mobility- building strength back into the body where it was lacking and not detracting from the base fitness I need for cycling. Whether I will be saying that tomorrow when I find muscles I never knew I had will be another matter.

.... Been home for 4 hours now and feeling a lot better but rest day may not come- I have the Grand Kids tomorrow.

That pretty much guarantees a good cardio workout if they're anything like the little guy I take care of. Actually, he's one of the reasons I took up cycling -- I wanted to get in shape so I could hang with him...

One of our favorite games is: "On your march, Get Ready, Get Ssse... -- Hey you cheater! Get back here! Wait for me!"

A few of those games and I'm about done...
... But no matter what kind of shape I'm in, I suspect he will always win. (Besides: he cheats!) :)

There's an anecdote in the book Body by Science that illustrates that our concept of "cardiovascular fitness" may be flawed. That is, it suggests that running may make you a better runner (or spinning may make you a better spinner), but it doesn't improve your CV fitness in a general sense. ...

Something just doesn't sound right about that...

True, when you are cycling you are building the muscles you use when cycling and, when running you build the muscles you use while running -- and so on...

But all forms of aerobic exercise also strengthen the muscles of cardio - vascular - pulmonary systems...

Plus aerobic exercise also stimulates various chemicals such as BDNF, IGF and so on that have additional physiologic benefits.

... But there is also more to being "fit' than cardio-vascular-pulmonary fitness...
...... If ya ain't strong enough to lift the piece of pie to your mouth, what good is it I ask ya?

funny...several of our instructors do not ride. Period. In fact none of them are serious cyclists. For them it's totally a workout thing and they do vary in their approach. One does some very good HIT training that is super good and when I want to do something harder I just do it. I wear a hrm and follow their lead only insofar as I want and happily that's exactly what they recommend we do. No problem.

I used to do spinning classes and, while I can't say that I enjoyed them, I've never worked as hard in 45 minutes on a real bike. At the end of each class I felt that I couldn't have gone on for another minute.

It does depend on the class leader, and also on the other riders, especially when you've got fit cyclists half your age alongside you using it as part of their training regime. No substitute for real cycling, but a great workout.


+1 I've done a couple and the first one just about did me in. After all that standing pedaling I could hardly stand up afterwards. The second time was better, but I haven't been since. All those hard bodies around excited me too much!

Stapfam - far be it for me to tell you what to do in retirement, but it seems to me you have too many "chores" which limit your ability to enjoy it. Time to relax and smell the roses:)

Have to agree-but with a proviso. The weather. All of my chores are outside and that is Garden and house maintenance and of course the enjoyment of cycling. Can't do much of that when the it is raining . Rain would not be a problem but enough rain to flood the garden is. The number of days last year when I could do those chores far outweighed the number when I couldn't. So the idea of the Gym is that I CAN do something useful without 4 changes of clothing a day.

But spinning classes--They are hard work and I do know I have had a workout by the end. There is no way I would put that much effort into cycling for 30 minutes let alone an hour and If I wanted to work that hard- I would be doing the 25 mile TT's with the local club. Not my favourite form of masochism. Give me a Metric on the road in 4 hours and I would be happier.

Spin Heaven: Class taught by a triathlete, distance rider. Good interval training, climbing simulations, and back to back classes so you could spin for a few hours. Excellent training, and the instructor encouraged the class to do your own thing if you wanted to work on a specific challenge or chill some base miles. (Note: Class drew event riders, CAT racers, lots of discussion about ride tactics.)

Spin Hell: Class taught by a "spin instructor". Lots of yelling, stupid jumps and hovering, and complete lack of awareness about the cardio aspect of spinning..instructor had no clue about zones and recovery. Useless training, and if you deviated from his silly routine or wore earbuds he yelled at you. (Note: A few of ladies loved him.)


It's that human thing.

There's an anecdote in the book Body by Science that illustrates that our concept of "cardiovascular fitness" may be flawed. That is, it suggests that running may make you a better runner (or spinning may make you a better spinner), but it doesn't improve your CV fitness in a general sense. I know I've seen that running doesn't improve my cycling much and vice versa, which suggest they aren't improving my CV fitness in general...
...
Have any of you found that a winter program of, perhaps running, swimming, rowing, and/or spinning can get you ready to jump on the bike in the spring and be near the top of your form?

It seems to me (and I'm not an expert nor am in the medical field) that that book may be suggesting that cardio-vascular fitness is somehow related to performing well in any sport. That doesn't seem right to me. I ride nearly everyday and during parts of my ride, like climbing, I'm near my physical limit. Because of this, my blood pressure is low as is my resting heart rate and I'm on no medication. I also do well on medical stress tests. Probably most of us can say the same.

That, to me, indicates good CV fitness.

If you put me in a rowing contest, particularly on the water rather than a machine, I'd guess I would perform miserably because of the specific requirements of the sport.

That, to me, indicates a poor rower - not poor CV fitness.

Have any of you found that a winter program of, perhaps running, swimming, rowing, and/or spinning can get you ready to jump on the bike in the spring and be near the top of your form?

Absolutely. When I make a conscious effort to attend spin classes, and\or put time on the trainer in the basement during the winter months, I'm in much better overall condition when the spring riding season arrives. I can do longer rides more comfortably, and with a higher average speed than when I don't do indoor 'riding'. The spining maintains CV fitness.

.... There is no way I would put that much effort into cycling for 30 minutes let alone an hour and If I wanted to work that hard- I would be doing the 25 mile TT's with the local club. Not my favourite form of masochism. Give me a Metric on the road in 4 hours and I would be happier.

Not to start a debate -- partly because I don't believe anybody actually knows the answer, but:

If you had to choose, I wonder which is better for you: 30 minutes all out -- or the 4 hour metric?
... I tend to favor the 4 hour metric. But for me, that's just a gut feel...

But then, I guess the "correct" answer is "Both"...

Well, don't mind me... Just thinkin' out loud again...

Absolutely. When I make a conscious effort to attend spin classes, and\or put time on the trainer in the basement during the winter months, I'm in much better overall condition when the spring riding season arrives. I can do longer rides more comfortably, and with a higher average speed than when I don't do indoor 'riding'. The spining maintains CV fitness.

+!.

Up here in the Great White North it's hard for wimps like me to bike between about November and March, barring a day or so.

But regular spin classes keep my biking muscles alive over the winter, and it's easier to get back into the riding routine. That's especially true if I manage a winter break -- I am off to Arizona in February, and I know that the spin classes I'm doing (I aim at three a week) will make the riding more possible than would have been the case without it.

Any workout is better than no workout at all.

Not to start a debate -- partly because I don't believe anybody actually knows the answer, but:

If you had to choose, I wonder which is better for you: 30 minutes all out -- or the 4 hour metric?
... I tend to favor the 4 hour metric. But for me, that's just a gut feel...

But then, I guess the "correct" answer is "Both"...

Well, don't mind me... Just thinkin' out loud again...

We continue to learn and know a lot more than we did 10 years ago. We know that High Intensity Interval Training is really a key. Your body develops in response to stress which is why High Intensity Interval Training works so well. While it's true that a cyclist needs to break his butt in and you need seat time for that, in terms of racing and raising your anaerobic threshold and basic cardio improvement, it's all about stressing your system by pushing yourself to your limit. I would recommend "The First Twenty Minutes" as a great read that helps to explain how important it is to do high intensity work, as opposed to long slow distance work. Both have their place to be sure but it's the stress of HIIT work that really transforms a person. Cyclists typically get that when climbing hills even if they don't consciously work at it. As the book said, if you ride easy for twenty miles 5 times a week you'll get comfortable with it but it won't continue to get you better and better. Stressing your body for 30min several times a week can take less time but you'll continue to improve by doing that to a greater degree than when doing long slow rides.

We continue to learn and know a lot more than we did 10 years ago. We know that High Intensity Interval Training is really a key. Your body develops in response to stress which is why High Intensity Interval Training works so well. While it's true that a cyclist needs to break his butt in and you need seat time for that, in terms of racing and raising your anaerobic threshold and basic cardio improvement, it's all about stressing your system by pushing yourself to your limit. I would recommend "The First Twenty Minutes" as a great read that helps to explain how important it is to do high intensity work, as opposed to long slow distance work. Both have their place to be sure but it's the stress of HIIT work that really transforms a person. Cyclists typically get that when climbing hills even if they don't consciously work at it. As the book said, if you ride easy for twenty miles 5 times a week you'll get comfortable with it but it won't continue to get you better and better. Stressing your body for 30min several times a week can take less time but you'll continue to improve by doing that to a greater degree than when doing long slow rides.
It is always worth remembering that not everyone wants to race or increase their speed. And that anyone engaging in HIIT training from a low level of fitness should get a doctor's check before starting.

Have any of you found that a winter program of, perhaps running, swimming, rowing, and/or spinning can get you ready to jump on the bike in the spring and be near the top of your form?

In less than a month of gym work, my outdoor on-bike fitness has improved substantially.

It is always worth remembering that not everyone wants to race or increase their speed. And that anyone engaging in HIIT training from a low level of fitness should get a doctor's check before starting.

I'd say very few people DO want to engage in HIIT training. It can't be called fun unless you have a good masochistic streak somewhere. Just getting to the point where you can judge your maximum 5 minute effort is very difficult and doesn't happen over night. It's easy to know you pushed too hard if you die before 5min is up but judging the flip side, simply knowing when you've pushing yourself to the max that you can do in 5min (or whatever your set time is) is harder to judge and it's physically really hard. I typically have to rest as long as I push if I want to have any chance of doing several sets.
http://www.sciencedaily.com/releases/2010/03/100311123639.htm has a good article and it relates to me because I'm over 60.
I see HIIT routines of anything from 1 to 5 minutes. I'm not sure it matters. The underlying human physiology they both exploit in order to gain fitness is the need to stress the body and initiate it's response which is to strengthen your stressed muscles, including your heart. That's essentially the definition of improving ones health as well as cycling ability.
But out of all the cyclists in the world, not many are "cyclists" working at gaining that level of fitness. It's just important foundational information that "cyclists" should be aware of, at least conceptually, regardless of whether the choose to engage in HIIT.
Just as importantly, it should be recognized that you can, to some degree, choose your level of "hi". There's no magic number that I'm aware of but anyone looking to try to avail themselves of what we know now about gaining fitness, that your improvement in fitness for a given exercise correlates with the level of effort. Short hard bursts are better than long sustained efforts; gains in fitness are proportional (to some degree) to direct effort, not length of time in the saddle.
One might say that just about everything you do outside of the 20 or 30 most strenuous minutes of your ride , is pretty much just fun time for you. Put it in or don't put it in but you're strength and fitness are dictated by the level of stress you put your body under for those high effort minutes. Longer is fine...burns calories, is fun and one learns from simply having more time in the seat etc etc, but in terms of fitness, it's the max effort that's the golden goose.
I find that to be very interesting and very important - especially for the people that ride for fitness and that's not a small part of the over 60 crew.

One might say that just about everything you do outside of the 20 or 30 most strenuous minutes of your ride , is pretty much just fun time for you. Put it in or don't put it in but you're strength and fitness are dictated by the level of stress you put your body under for those high effort minutes. Longer is fine...burns calories, is fun and one learns from simply having more time in the seat etc etc, but in terms of fitness, it's the max effort that's the golden goose.
I find that to be very interesting and very important - especially for the people that ride for fitness and that's not a small part of the over 60 crew.

I go out for a couple of hours on most rides and I do those rides at a pace that means I can finish the rides. Speed and effort means nothing to me providing I can keep the effort in a "Working Zone" for most of the ride. That means HR at around 75 to 80% and rarely below that but with the occasional exertion up to a higher level. There is no way I can keep effort at 90% or higher for those two hours. I work hard on those rides but I also take time to enjoy the roses but also ensure that I put in some real effort at times.

But Time at the gym is where I work hard. Whether it be on the Cardio Vascular or spinning class. BUT only for an hour at a time. Start off gently at the 75% Heart rate and build on that. I know I will be fit when I hit that 100% mark 45 minutes into the 1 hour session. So far I have only hit 95% at the end of the hour once. Still plenty of fitness to find.

I go out for a couple of hours on most rides and I do those rides at a pace that means I can finish the rides. Speed and effort means nothing to me providing I can keep the effort in a "Working Zone" for most of the ride. That means HR at around 75 to 80% and rarely below that but with the occasional exertion up to a higher level. There is no way I can keep effort at 90% or higher for those two hours. I work hard on those rides but I also take time to enjoy the roses but also ensure that I put in some real effort at times.

But Time at the gym is where I work hard. Whether it be on the Cardio Vascular or spinning class. BUT only for an hour at a time. Start off gently at the 75% Heart rate and build on that. I know I will be fit when I hit that 100% mark 45 minutes into the 1 hour session. So far I have only hit 95% at the end of the hour once. Still plenty of fitness to find.

Glad to hear that the gym is working out for you -- and that you've integrated both cycling and gym work quite well...

Your shed may not get a new roof -- but I think you will be happy with your fitness level.