Tag Archives: spin bike

Active recovery is better than full rest

Amazon.com : RELIFE REBUILD YOUR LIFE Exercise Bike Indoor Cycling ...
A much fancier version of what I exercised on today, while reading

Today for me was a rest day, and by rest I day I mean I ran a tick below 3 miles and rode the spin bike for 45 minutes before 10am. How relaxing!

Honestly though, I mentioned yesterday how I was going to resume daily running. That almost-3 miler went well, as I kept it super easy and got out there very early.

For the sessions on the spin bike at the gym, here is how intense I tend to do these: I usually bring a book, and read that book while I’m riding. I set the spin bike around level 3 (among the lowest levels) and maintain around 85-90 rpm. Not exactly hard work, though it’s a steady easy effort.

Today I read through an old standby I’ve read a few times: 80/20 Running by Matt Fitzgerald. I didn’t pound through pages, and I usually don’t on these spin bike sessions. I very carefully read through about 20 pages towards the beginning of the book. I’d stop reading frequently to look up and around the gym. It was about as intensive a task as the spin ride itself.

Something like this is only a workout in title. This is mostly an exercise in active lower body circulation, getting the legs to move and flush waste products while cycling in fresh blood and nutrients.

There is a hint of upper body isometric work throughout. To stay upright, I won’t just sit upright in the seat: It’s impractical to read a book this way during this kind of effort. Maintaining upper body alignment, I will brace on the handles using my hands or forearms, depending on position.

This while not exactly tiring does require a subtle bit of arm strength, and is probably beneficial for my arm development and recovery (they do already get quite a bit of more serious work in my 20 minute strength workouts).

You don’t want to make a constant habit of isometric exercise, as you can stunt range of motion and possibly generate stress fractures over time. But a bit at a light intensity every now and again can be helpful.

I’ll do these recovery spin bike sessions now and again, probably 1-2 every couple weeks or so. They can be clumped together in a week and then not happen again for a week. They can happen once in a while. I play by ear when they happen, or build them in when I know there’s a lot of other exercise behind it.

As I’m looking to stay more consistently active, this for now is a very easy way to get some work in when also trying to rest and recover. As I type this (about an hour later) I really don’t feel tired at all, and certainly not sore. I was as expected a bit stiff in the legs, but as always I did some stretching afterward and now they feel alright.

If needing a day off, you are often better off doing some sort of activity on a recovery day than sitting and doing nothing. Most people often do plenty of nothing already.

Obviously there are caveats. If you are injured or very sick, you typically should rest and do nothing. Barring that, you should at least take a 20+ minute walk. And, even if you don’t want to read, an extended session on a stationary bike is also a decent way to sneak in some aerobic exercise and fat burning.

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How runners can effectively track cross training

person on elliptical trainer

Photo by Pixabay on Pexels.com

One thing clear to me this summer is that getting in a lot of miles is probably not going to happen. It’s one reason I went ahead and joined the gym near my home: I need to do more to fill in the blanks with cross training. I’ll hit my key workouts whether outdoors or indoors, and then have a variety of indoor options with which to fill in the blanks.

Filling in the blanks however requires some analysis. People cross train, but people don’t have a firm basis from which to equate their cross training to the needed aerobic development.

How much work on the bike or elliptical equals one mile of easy running? Most do an indeterminate amount of cross training, but beyond knowing that it helps some with training, they have no idea how many miles or how much progress it has helped make them.

(I will also note that, while some writers and coaches think it so, I don’t consider treadmill running cross training. I realize at a zero incline, with a consistent surface, and with no wind resistance… running on a treadmill could be easier than regular running. However, there are enough equalizing factors I’ll discuss another time that can and usually do make it as difficult, sometimes more difficult, than regular running. Plus, you still are bearing all of your weight at a higher speed and intensity, as you do with running. So, I consider miles run on the treadmill equal to regular running miles.)

What’s the best way to figure out how much value, how much volume, a cross training workout provided to your training? It’s a question I’ve dabbled with over time, and wrestled with more in recent memory, especially now that I’m cross training more frequently at the gym.

I think the best way to figure this out is:

Continue reading

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The Quadathlon Long Distance Gym Workout

Are you a member of a gym? Does that gym have treadmills and at least three other different kinds of readily available cardio machines, like ellipticals, spin bikes, rowing machines, ARC Trainers, stair climbers… maybe even a pool (assuming of course that you can swim, and own a waterproof watch)?

Are you training for a long distance event like a marathon, an ultra, a bike race, a triathlon, or jury duty?

Then boy do I have a long distance workout for you!

Creative minds can look at all the information I’ve provided and immediately see where I’m going with this (and by the way ignoring a jury duty notice may technically be a crime), but I’m going to spell it out either way.

The Quadathlon is a 2-4 hour workout where you spend 30-60 minutes working at a sustainable pace on each of four different cardio exercises.

This of course requires that each machine or avenue of cross training is readily available: You don’t want to go do the stair climber section and find out they’re all taken or broken. So, of course, make sure the machines you want to use are available.

Also, how long you spend on each machine may be a function of a gym’s policies. Many gyms set a 30 minute limit for using a single machine. So then at a gym like that you do this as a 2 hour workout, period.

This also is a purely cardio/aerobic exercise, because the continuous aerobic activity is integral to the workout. A circuit of weight machines doesn’t work because, along with the stops and starts, trying to speed through these without stopping can be dangerous. It’s also very hard to find 30-60 minutes of continuous weight exercises (and the needed open machines!) that won’t leave you injured. Plus you have to adjust the weight of every machine. It’s a pain; don’t do it.

I recommend starting if possible with the most difficult apparatus first, and then finishing with the easiest, for obvious reasons: Your body will be freshest for the toughest exercise, and will reach the 4th and final one when you’re most tired. If this were intended to be a contest, I’d say do the exercises in reverse. But your goal is not to beat anybody: It’s to get a good workout that won’t injure you.

For example, because cross training is generally done as a soft-impact substitute for running, it makes the most sense to make running on the treadmill the 1st exercise. Running is fundamentally tougher to do than most other cardio exercises because you are bearing your entire weight throughout the exercise.

However, if one particular set of machines tends to fill up often while the others are empty, I would then start with the busiest machines first. Usually in gyms this is the treadmill, and that’s typically a logical starting point anyway. But gyms with rowing machines tend not to stock a lot of those despite being popular. So maybe if you want to row and that’s open you should start with that.

One exception: Some people consider swimming nice and relaxing, and may want to do that last. But if you struggle to stay afloat when tired, maybe don’t do that one last. I don’t want you to drown at the end of a 4 hour workout! Maybe do that one 2nd.

If you use the pool as one exercise, get your triathlete on afterward by quickly changing into gym-appropriate gear for your next exercise (probably the most difficult one). And vice versa: If switching to the pool, change quickly into your pool gear. Of course, don’t run or walk fast on wet terrain. Be brisk but be careful. Do all your rushing while sitting down.

A good exercise to do last, if available, is the exercise bike, especially if you opt for the easier recumbent (sitting) bike. It’s easier to maintain a basic aerobic effort when exhausted on the bike. Plus, more importantly, many tend to feel real stiff when they get off the bike after a long workout. You don’t want to get on another machine for 30-60 more minutes in that condition.

If your gym has it, you’ve used it before for more than a few minutes, and you’re up for it… another good final exercise is the hand crank, a sort of arm bike. The advantage to finishing with this is all the other exercises require your legs, and this one uses your arms instead, which should be somewhat fresher and won’t ask anything of your tired legs.

A good example of a common Quadathlon Workout would be this:

Event 1: Treadmill, at tempo, 30 minutes.
Event 2: Elliptical, easy/moderate effort, 30 minutes.
Event 3: ARC Trainer, first 3/4 easy, last 1/4 moderate, 30 minutes.
Event 4: Spin bike, whatever you can muster, 30 minutes.

Or, if your gym has a really popular rowing machine and it’s available:

Event 1: Rowing machine, moderate effort, 30 minutes.
Event 2: Treadmill, first 3/4 easy, last 1/4 at tempo, 30 minutes.
Event 3: Elliptical, easy/moderate effort, 30 minutes.
Event 4: Spin bike, whatever you can muster, 30 minutes.

Or maybe you cannot or don’t want to run at all this weekend.

Event 1: Swimming in gym pool, 30 minutes. Change into gym gear.
Event 2: ARC Trainer, easy/moderate effort, 30 minutes.
Event 3: Elliptical, easy/moderate effort, 30 minutes.
Event 4: Spin bike, whatever you can muster, 30 minutes.

Or:

Event 1: Jury duty, wait 4 hours, get sent home instead.
Event 2: Get to gym, get on treadmill…

… okay, maybe not.

For the most part, the Quadathlon is a challenging 2 hour aerobic workout, requiring differing ranges of motion throughout, and you usually only need to run 3-4 miles total.

This is an excellent idea for weekend “long run” workouts where you might not have it in you to knock out 10-20 miles that day but you do want to get in a long effort.

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