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Thread: Training Video?

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    Training Video?

    can anybody suggest a good training video to use at home to get in shape for an April/ May 375 mile bike trip?

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    Bicycle Luge Racer khackney's Avatar
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    I received 3 of the Spinervals DVDs from St. Nick. I've run through Sweating Buckets several times and really like it. The series is also available on VHS.

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    Triathlete John W's Avatar
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    I'm using Spinervals as well. Big Gears and Have Mercy. Chris Charmichael of www.trainright.com also has them. I have the Time Trial which I use quite a bit.

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    Senior Member jazzy_cyclist's Avatar
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    Can someone detail the range of the Spinnervals DVD's? I bought my wife "No Slackers Allowed" and one on hill climbing (forgot the title), which were rated at 9 and 9.5. I did the first, and it was a good workout (although brief), but I'm wondering what others are like.

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    Bicycle Luge Racer khackney's Avatar
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    Sweating buckets isn't the toughest workout but it will get you sweating. 1.0 Ride with Team Clydesdale is the first in the series. It is pretty basic 45 minutes and Troy bills it as somewhat of a recovery ride for folks already in shape or a good beginning for riders just starting out. Uphill Grind is from the competition series and rated at 9.? Pretty tuff if you push it. I don't know if any of the titles are more than 45 minutes to an hour long.

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    Just ride. roadbuzz's Avatar
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    The closest to what you're looking for is probably Spinervals Tough Love (difficulty 9.9).

    3 Hr Interval Session
    Prepare for Centuries, Road Races, & Ironman Distance Triathlons
    Don't know if CTS has an equivalent. The Spinerval videos seem to be more specific about what gears to use for specific intervals, and the riders seem to do a better job of spinning at the recommended cadences (it bugs me because my trainer bike doesn't have cadence, so I either match the riders or count revs for 10 secs. and multipy by 6), at least in the DVDs I've used. The CTS videos take a little time up front to recommend doing the field test to establish work-out heart-rates, etc., for the upcoming work-out. Good background stuff. Also, it's kind of funny how CTS plugs Powerbars and PowerGels, and tells you to eat, when you've only been working out for, like, 1/2 hour, and there's only one more interval left on the video. Sigh.

    I think most of the Spinerval DVDs tend to be 45 minutes, and the CTS workouts are 60. The hardest one I've used is the Spinerval Zoot Challenge. Possibly the longest 45 minutes you'll spend on a bike!

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    Junior Member s.wells's Avatar
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    You might want to check out Cycling Fitness Results by Endurance Films. Each DVD has 3 workouts that differ in length & intensity. They are based on Friel's methodology. I second the recommendation for Tough Love.

    Susan

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    ONE DOWN, FIVE UP...
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    I use the Spinervals, Mental Toughness DVD. It is 90 minutes long and is a pretty good workout.

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    Industrial Strength BS hoodlum's Avatar
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    No Mercy (8.0?) is two hours long.

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    Disgruntled Planner bpohl's Avatar
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    I can second the Spinervals Tough Love recommendation. I just got this DVD for Xmas, and I just finished it for the first time. All I can say is that it's a killer! The 30-minute set about 1/3 of the way through is enough to kill you.
    Don't waste your breath to save your face when you have done your best.

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    Quote Originally Posted by bpohl
    I can second the Spinervals Tough Love recommendation. I just got this DVD for Xmas, and I just finished it for the first time. All I can say is that it's a killer! The 30-minute set about 1/3 of the way through is enough to kill you.
    ok, so I have question now that everyone here has scared the hell out of me with regards to the Spinerval DVDs.

    Considering the fact that I'm a rookie rider (had my bike for 3 months and only have maybe 200 miles on it), and that I'm a bit (or more) out of shape (211lbs, 5'9"), what Spinerval or Carmichael videos should I start with? I don't want to "kill" myself yet. I'm not apposed to a hardcore workout as I get into better shape though. Is there a video that won't kill me that will give me a pretty good cardio workout?

    Merci,
    Ron

  12. #12
    Bicycle Luge Racer khackney's Avatar
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    All Spinervals Cycling workouts can be incorporated into any training plan to maximize performance.

    Thousands of cyclists, triathletes and fitness enthusiasts use the Spinervals Cycling Series as a staple in their year-round training plan and you can too!

    The Spinervals Cycling Series developed by Troy Jacobson has evolved into being an all-around training program suitable for all levels of fitness and competition. Athletes who train according to the popular and effective methodology of 'periodization' and 'progression' can easily incorporate Spinervals into their program to create fast and lasting fitness gains. We recommend you consult with a qualified coach (link to the coaching page) or other fitness professional to learn how to best use the Spinervals series for best results.

    Below, we have grouped each Spinervals DVD workout title into categories describing the primary focus of that particular workout. Use this guide when designing your training program and choosing Spinervals workouts right for you. For more information or general advice, e-mail us.



    Index of Recommended Spinervals Workouts
    Aerobic Workouts
    Strength Workouts
    Endurance Building Workouts
    Explosive Power Building Workouts
    Anaerobic Variety Workouts


    --------------------------------------------------------------------------------


    Aerobic Workouts
    Spinervals 'Aerobic' or 'Blue Zone' focused workouts are ideal for 'base building' stages of your annual training plan and/or for recovery or other lower heart rate training efforts. They're also ideal for general cycling skill development. These workouts are also recommended for those just starting a serious training program and for those coming off an injury.

    Spinervals Fitness 1.0 Ride Strong with Team Clydesdale
    Spinervals Competition 8.0 Recovery and Technique
    Spinervals Competition 12.0 Recharge
    Spinervals Competition 13.0 Tough Love
    Spinervals Competition 16.0 Aero Base Builder I
    Spinervals Competition 17.0 Aero Base Builder II
    Spinervals Competition 18.0 Aero Base Builder III

    * It's recommended that some athletes lower the intensity prescribed in the 3-hour workout, Tough Love, for maximum aerobic benefit.

    Strength Workouts
    Spinervals 'strength' workouts are designed to improve your sustainable power output, increase leg strength and raise your anaerobic or lactate threshold. These workouts can be considered 'anaerobic' in many cases but that will depend on your effort throughout the sessions. It's recommended that one do these workouts during 'strength building' phases of a training cycle and to allow for adequate recovery after these very challenging workouts. These workouts are especially effective for cyclists who wish to improve their Time Trialing abilities.

    Spinervals Competition 2.0 Time Trial Special
    Spinervals Competition 5.0 Mental Toughness
    Spinervals Competition 7.0 The UpHill Grind
    Spinervals Competition 9.0 Have Mercy
    Spinervals Competition 11.0 Big Gear Strength w/ Team Excel
    Spinervals Competition 13.0 Tough Love
    Spinervals Competition 14.0 - Totally Time Trial
    Spinervals Competition 15.0 Have Mercy, The Sequel
    Spinervals Competition 19.0 Bending Crank Arms


    Endurance Building Workouts
    Spinervals Endurance building workouts are designed to increase an athlete's overall endurance and are primarily workouts that meet or exceed 90 minutes in duration. It's recommended that the athletes vary the intensity of these workouts depending on what their training plan calls for. Due to the duration of these workouts, it's important to focus on proper training hydration and nutrition.

    Spinervals Competition 5.0 Mental Toughness
    Spinervals Competition 9.0 Have Mercy
    Spinervals Competition 13.0 Tough Love
    Spinervals Competition 14.0 - Totally Time Trial
    Spinervals Competition 15.0 Have Mercy, The Sequel


    Explosive Power Building Workouts
    Spinervals 'power' building workouts are designed to improve an athlete's ability to produce short bursts of extreme power ideal for sprinting and overall cycling skill development.

    Spinervals Competition 1.0 No Slackers Allowed
    Spinervals Competition 3.0 Suffer O Rama
    Spinervals Audio 2.0 MegaWatts


    Anaerobic Variety Workouts
    Variety is a key component in planning and adhering to a successful endurance training program. Anaerobic or 'Red Zone' training sessions are proven to enhance an athletes fitness effectively and in less time. 'Quality' interval training is the basis of the Spinervals Series' success. Our motto is "You have to train fast in order to go fast".

    Spinervals workouts are set-up to be fun and ever-changing while still adhering to accepted scientific training principles. The following are primarily 'red zone' training sessions that will tap in many of the key energy systems necessary in order to get faster.

    Spinervals Fitness 3.0 Enter the Red Zone
    Spinervals Fitness 4.0 Lean and Mean
    Spinervals Competition 1.0 No Slackers Allowed
    Spinervals Competition 3.0 Suffer O Rama
    Spinervals Fitness 4.0 Lean and Mean
    Spinervals Competition 6.0 The Zoot Challenge
    Spinervals Competition 7.0 The UpHill Grind
    Spinervals Competition 10.0 Ride & Stride
    Spinervals Audio 1.0 Fast Legs! Fast Legs!
    Spinervals Audio 2.0 MegaWatts

  13. #13
    Cycling Rookie
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    Thanks Hackney, I appreciate it!

  14. #14
    Just ride. roadbuzz's Avatar
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    ron8o, if this is your first year cycling, you may want to skip the training DVDs altogether, or at least stick with the Spinerval aerobic series. Hard anaerobic intervals are a good way to make you want to take a long break from the bike!!! I'd suggest spending this year just building your base fitness. Focus on building the aerobic foundation for now, and ramp up intensity in the spring and summer.

    Just my $0.02.

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    Quote Originally Posted by roadbuzz
    ron8o, if this is your first year cycling, you may want to skip the training DVDs altogether, or at least stick with the Spinerval aerobic series. Hard anaerobic intervals are a good way to make you want to take a long break from the bike!!! I'd suggest spending this year just building your base fitness. Focus on building the aerobic foundation for now, and ramp up intensity in the spring and summer.

    Just my $0.02.
    Sounds like some pretty good advice.

    I'm really enjoying cycling thus far, and already feel like I want to upgrade my bike, but that's another story altogether. The last thing I want to do is scare myself away from cycling now.

    I got my CycleOps Fluid2 trainer last week and used it for the first time on Friday. Perfect time for me to order this and for it to arrive since the weather here in the Bay Area has been very rainy. Anyway, the CTS Time Trial DVD came with the Fluid2, so I gave it a shot on Friday. I must admit...I really enjoyed the workout. I don't think I pushed myself as hard as Chris was coaching, but I figured I should ramp up to that level before I go "balls out." Plus, I don't own a HRM or any sort of cadence device, so I'm basically limited to watching their cadence and either trying to keep up, or keep near the same cadence they have on the DVD.

    Anyone have any thoughts on a computer/watch that has HRM, Cadence, and all the other cycling necessities?

    Hope everyone is having a good weekend!

  16. #16
    Senior Member rich007's Avatar
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    Just marking it for reference...

    But to add my two cents to the discussion, I have a trainer and a couple of the training DVDs... The CTS Trainright series are awesome (Climbing, Time Trial, Criterium and Sprinting)... Very good video quality, informative and I like the way coaches talk through the training, let you know about tempo changes, remind you about keeping good riding posture and smooth spin, and keep you motivated, subtly...

    Mentioning the coaching, I really hated the coach who was leading the workout on the Spinerval demo DVD, I received with my Kurt Kinetic trainer for free... Never really explained what is the point of the exercise... His motivation was screaming... Seemed like it is for people who don't have enough inner stamina, self-motivation and don't use their own brain when exercising... Completely turned me off to even consider other DVDs from the Spinervals series... Are the coaches really so annoying in all of them???

    The other issue I have with the Spinerval DVD I saw, is that workouts are based on being in a certain gear, irrespective of riders levels of aerobic and muscular development, which is very individual and varies a lot... I prefer HRM & cadence-based training!!! Seems more effective... (and can be also hard, make no mistake...) There were people training on mtbikes, TTrial bikes, or regular road bikes and all were going in pretty much 'same' gear (small ring/15, or big ring/15) which can have quite different power requirements... As you can imagine, cadence varied wildly, so doing the same workout, some people may actually training aerobically, and some may be close to anaerobic... Esp. during the last sample workout some people were spinning at 110 and one lady there was barely turning cranks, her cadence: 30, at most... It looked pretty idiotic... Or am I missing something???

    It seemed to me that the CTS training DVDs made lot more sense ... Just my opinion...

  17. #17
    Senior Member iowarose's Avatar
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    I've got 3 of the Spinervals DVDs (No Slackers Allowed, Recovery and Technique, and Mental Toughness). Tough Love and the Aero Base Builder I are on the way. I'm pleased with the quality of the DVDs and I think they've improved my power and cadence overall. I did No Slackers Allowed today, put a hard workout in, and it was tough. It's the best option for me now - very icy roads, and I don't have studded tires. Just riding the trainer would make me craaaazy.

    I think it's worth getting a cyclocomputer that measures cadence to get the most out of the Spinervals DVDs. That way I don't have to worry about counting my own revs. I have the Sigma Sport 1600 with the cadence option - all told, fairly economical. Also, Jacobson does suggest you train with an HRM, and gives the zone you should be in for each interval.

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