America's #1 Balance Bike Destination

America's #1 Balance Bike Destination
America's #1 Balance Bike Destination

Thursday, January 15, 2009

S.tart P.edaling I.ndoors N.ow

Spin class after work was a hoot. Some of the things they make you do are just nuts- I skip what I don't like.. such as when the instructor has 100 pound women turning 5-6 watts/kilo at 45 RPM.. I'm not letting the watts go higher than I can comfortably do for 5 minutes at 70 rpm. Foolishness if you ask me. So yeah- S.P.I.N. could stand for a lot of things.. but some instructors want to rename it G.R.I.N.D. I think.. My vitals for last night, not as impressive as Monday: 87 RPM, 184 watts, 162 bpm, in 60 minutes of duration. I was on a different bike, who knows how accurate these things are, but I felt tired, no doubt about that. After the SPIN class, I hopped onto a treadmill for 15 minutes. 3 minutes walking 4 mph, 9 minutes jogging at 6 mph, then another 3 minutes walking at 4 mph. Trying to ease myself into better running form, which is extremely easy to do when you're starting from a baseline that equals "untrained". All I want to do in 2009 [for running] is to get used to how it feels, so that I'm not so blown away during cross season.
I'm taking it easy tonight. There's a "YOGA Flow" class at 6:30 which I may try to do.. Thanks for reading.


ecoccio said...

Where do you take spin. I am spinning 4 times a week since Spetember 2007. How do I know how many watts/kilo I am turning. I do that that alot of the spin teachers want maximun resistance 10/10, which for me means I can't turn the resistance knob anymore and I am spinning at about 30 RPM. IT'S REALLY HARD!!

Murat Altinbasak said...

I go to the Kent County YMCA- they have very nice Keiser M3 bikes there. They have computers on them which pick up the signal from your Polar heart rate monitor. At the end of the session after you stop pedalling, all the averages are displayed, including average watts. To answer your question, You won't know how many watts/kilo you're doing unless you have a powermeter on your spin bike. Let's say you weigh 60 kg and you averaged 120 watts for 60 minutes- then your average watts/kilo would be 3.0
Where do you spin? I only do it in the winter.
If you are conditioned and have been doing it a long time, then turning 30 rpm is probably not going to injure you, but I see newbies in there who are trying way too hard to turn the big resistance- risking serious injury.

team sam said...


I service spin bikes (all fitness equipment really) the low cadence, high resistance is hell on the machines. Your work out plan is impressive!

Murat Altinbasak said...

Duh! 120 watts for a 60 kg person equals 2w/kg. I should really proof-read before publishing!
Mike, thank you. I hope my racing results in 2009 are as impressive as my dead-of-winter preparations.