spinervals recovery and technique
teaches high cadence with no bouncing hips
teaches one legged riding...which smooths yer stroke
focuses on full-circle pedaling
so, i suggest start with this one.
also, aero-base builder IV teaches hand position and getting
low and aerodynamic and standing. for 1 hour straight. so
you also learn to move your ass around on the saddle to prevent
one factor which is important but not especially highlighted
(but it is mentioned by coach troy) is during all these workouts
you should keep your head and shoulders as stationary as possible
on the horizontal (do not move left and right. fix your head and keep
it there. only move up and down depending on hand position)
when you are grunting, sure it seems easy to move sideways
but for every unneeded sideways movement of the head and shoulders
you are losing energy. fixate on it, and you'll develop that skill.
and another thing is ...for best results...get a wheel for the abs
and work on that after a spinerval workout. if you are out of shape
your legs will cramp if you assume the pushup position and roll
the ab wheel out right after a spinerval. when you can do this and the legs are OK,
then work on the abs. this position...working the abs with a roll-out wheel,
closely resembles what your abs and back muscles do on the bike
when laying out over the top tube. strong abs and back are key to
gaining efficiency and endurance on the looooong rides, and without
doing ab and back work seperately, you simply have to ride looooong
all the time. better to do abs and back right after a spinerval or short ride.
finally, a super dooper workout for climbing, is doing upright rows on a
weight bar, or with 2 dumbells. upright rows will make you the king on
climbing because you'll be able to yank those bars hard, and with
strong abs and back, transfer the leverage to the pedal stroke, all
while keeping perfectly smooth in the horizonal with your body as
the bike slightly dances under you while climbing standing.
but, as you are just starting out, start with spinervals 8.0 recovery and technique
simply, just ride and not worry. a lot of this 'just happens' as you 'just ride'
Last edited by edzo; 02-22-06 at 08:56 AM.