RunninAD

Hi, so I'm a runner visiting the world of cycling until my ankle decides to withstand running again. I've always enjoyed biking, just doing 20-30 mile rides for a bit of fun. But I haven't been able to run for 4 months now, so I figure I should be a bit more serious about it. I've been doing most my biking inside on a spin bike because I'm not all that great of a handler in the winter although I do have a low end road bike. My problem is I don't know what a good workout is on the spin bike. I either end up pushing too hard and feeling light headed afterwards, or I never get into heavy breathing and don't get a good workout. The YMCA I bike at has the Keiser? model spin bike, my Vo2 max is around 60, could anyone suggest a few 45-60 minute workouts I could do? I'd just like to get my strength back aerobically.

late

You have choices.

You could get a book, there's a bunch, I have the Heart Rate Monitor Book for Outdoor and Indoor Cyclists
by Edwards and Reed. It has a bunch of different workouts.

You could use a structured program. These are coaches in your computer, and there are a few.

If you are competitive and willing to work, you could get Base Training for Cyclists.

You could get an internet coaching service; like CTS.

You could take group spinning classes.

If the city is big enough, you might even be able to find an exercise session
oriented towards cyclists. They are harder to find, might even be run by a bike shop
with a team.

clemsongirl 

Whenever I have an ankle or knee problem from running I do cardio workouts in swimming and power yoga with a good mat. Does your Y have elliptical machines? That may be something else to mix into your workouts. Maybe take a spin class with an knowledgeable instructor or talk to a physical therapist, either could help you figure out workouts to keep your aerobic strength and maybe a training schedule to help in recovering from your specific problem. When it gets warmer enjoy getting out on your bike more. Cycling has always been an excellent cross with running for me.
Four months is a long time I hope you heal quickly and can get back to running!!!

achoo

Kaiser M3? Does it have a power reading? If so, it's, errr, quite optimistic. Probably by about a factor of 30% or so.

As far as workouts, that depends on what you want to accomplish, how often you work out, what your fitness level is. Pretty much the same as running.

RunninAD

I wondered how I was comfortably putting out 350 watts lol I've been seeing PT for about two months, and I should be running soon, but I like biking in general. I'm just trying to get my aerobic base back up ^_^ Thanks all! Definitely checking out the books

vesteroid

I am going to throw some very general advice at you. If you have a spin bike that has any sort of power meter, accuracy is irrelevant. what does it matter if you are doing a specific amount of work and it reads 100 or 500, as long as its constant for that specific amount of work.

An easy starting point is to warm up for 15-20 minutes with some steady mid power work, with a few good max intervals thrown in to really warm up the legs. Also try and hit a few one minute high rpm intervals in there.

Then set you up a separate interval or session thats 20 minutes. If your bike records average watts for this session you have a point you can now use to train. Your goal is to do this session and try by the end of the 20 minutes to have nothing left. I usually go out at 85% or so for the first 5 minutes and start to build gradually till I am barely hanging on the last 5 minutes.

Take the average power of that session and multiply by .95 and use that as your assumed target for max effort over an hour (the power).

Then find one of the many training plans online that target a percentage of power for x interval. Many are going to talk about tempo, or sweet spot, or max intervals.

RunninAD

Wow, thank you so much!