How to Select Optimum Resistance on Indoor Spin Bikes
 

So, I have bought a brand new spin bike for indoor training.

I have a cadence device on the pedal crank only (but no speed sensor on the front wheel).

On this spin bike, I have a large turn knob that adjusts the resistance on the flywheel.

How do I select the optimum resistance of this bike with the knob if i want to maintain a minimum cadence level?

How do i quantify the resistance from ride to ride?


Perhaps heart rate measurement is the only way to go (given that any power meter on these things may be less accurate)??

Ago Velox.

Experiment.

Thanks Machka.

How do others experiment and find their optimal way of quantifying resistance?


Ago

Well first of all ... we don't have any idea what spin bike you're talking about. How about providing some specs and/or photos.

Secondly, most of us ride trainers or rollers. A few might have spin bikes at home or might use them at the gym, but again ... we've no idea what you've got.

Thasnk Machka.

I have bought new "Spirit CS800" brand spin bike - probably a no-name brand where you are located..
Spirit CS800 Commercial Spin Bike - SPT0029 | Exercise Equipment

Anyway - some photos attached FYI...

This bike has multiple/infinite adjustable body positions, clipless pedals and a dial that helps control the resistance, over a large range

Ago

Yep, that's a spin bike alright. Using heart rate is the best way to optimize your training on a spin bike. Holding some arbitrary cadence, say 90, the more you tighten the knob, the higher your HR goes. Then the question becomes not what to do with the knob, but rather what to do with your HR. There are many books written on that subject. You might start by googling "heart rate training." You could also search the books section on Amazon using that same phrase.

thanks for response.

do you have any preference for hrm (and whether it is placed on the wrist or chest)?


ago

I do "spin ups" during my warm up to assess the general range for that session. Ive learnt over time what the resistance feels like for a 10second or 4 minute interval. You can always knock it up 1/2 a turn if its to easy or hard. i try to keep my rpm above 95rpm on the longest of efforts and spin up towards 200rpm on my shorter sprints. I find its just like using gears, but slightly more awkward to change.

My HRM goes on both. The sensor is around the chest and the read-out is on the wrist.

Never used a wrist sensor, only chest. Suggest chest might work better with other equipment. If you will use a Garmin on your bike, get an HRM with ANT+ compatibility. If you will use gym equipment or if your spin bike has a HR receiver, which many do, they only work with Polar transmitters. Check the documentation for your spin bike. I have both. The cheapest Polar will be fine to start out with, or if your spin bike has a receiver, you may only want the transmitter and strap.

I do a fair portion of my cycling on a Lemond Revmaster spinner bike. I set resistance using both HRM measurements and RPE (how hard it feels). I would be nice to have power measurements, but that won't be happening soon.

dave

Thanks Guys.

What devices can measure power output on spin bikes accurately?

with the HRM stuff, do you work within a % of your maximum HRM base don your age, etc..?

Ago Velox.

The only power meter that would be easily adaptable to (some) spinner bikes is the Garmin Vector ( Garmin Vector In-Depth Review | DC Rainmaker ).

I would suggest that you use the Joe Friel methodology to find your heart rate zones ( Joe Friel's Blog: A Quick Guide to Setting Zones )

dave

Fantastic information Dave.

Appreciate it!

Ago

Machka - What brand HRM do you have/use of both chest and wrist (for read-out)?


Ago

If you're considering Vector pedals for power, you'll want a head unit for the bars where you can monitor and collect your ride data. This gets to what Carbonfiberboy was saying about chest straps integrating with other equipment. Look, for example, at units like the BONTRAGER NODE and GPS enabled Garmin 500, which is great for recording your real bike bike rides as well.

thanks - what about the Polar H7?

Ago.

I've got a Polar H7 chest strap, it works with my treadmill (using the older 5mhz signal?) and also works with my Polar M400 watch. The H7 strap also works with my android phone and the Runkeeper app, so as long as you don't need an Ant+ signal then the H7 should be fairly versatile for you. But if you're also going to connect with a Garmin device then check the dcrainmaker site for other options.

I also have been looking at the Scosche Rhythm+ HRM that goes on the upper arm if I ever get a Garmin for the bike:
Scosche RHYTHM+ Dual ANT+/Bluetooth Smart Optical HR Band In-Depth Review | DC Rainmaker

Thanks tree bound