My First Spin Class

My First Spin Class

Tonight I finally made it out to an indoor spinning session with Speed River Cycling Club. I was a little worried because I don’t have a stationary type bike trainer and I wasn’t sure how it would work out on rollers. I decided not to clip in… which turned out to be a good move since I did slip off the trainer 3 or 4 times. There were a couple of disadvantages to using rollers but I would consider them pretty minor. The first thing was the open space in the gym meant nowhere to grab on to help you get on your bike and get going… or, if you wiped out! Fortunately there were a bunch of steps and skids lying around and one of them made a perfect platform for mounting and dismounting. Another disadvantage was that standing is not as effective… I tried, but rode off the rollers pretty fast…. so in the end I just ramped up the resistance and stayed in the saddle for all the standing intervals. The last thing was getting my towel caught in the spokes and getting ejected. (Unlike the stationary trainers, your front wheel spins the same as your rear on rollers) Overall though, things went well and I got a killer workout!


Spinning session with Speed River Cycling Club

Our ‘instructor’ was a Sufferfest training video called Local Hero that included 85 minutes of various intervals set to footage from the UCI Road World Championships and various pro races. The structure of the intervals and the peer pressure from the other guys made this the best workout I’ve ever had on the bike trainer! Not a bad way to spend a snowy, -12 C  Canadian evening.


  • 5:00 warm-up
  • 3:00 of criterium racing
  • 3 x 6:00 pyramids– with 2:00 rest between each pyramid
    • 1:00 following Richie Porte at 7/10 effort
    • 1:00 following David Millar at 7.5/10
    • 2:00 following Fabian Cancellara at 8/10
    • 1:00 following David Millar at 7.5/10
    • 1:00 following Richie Porte at 7/10
  • 5 x 3:00 road race laps with 2:00 rest between each lap. Now each lap has its own personality, with some flatland  racing, climbing, jumps or breakaways. You’ll have your chance to chase with Cadel Evans, attack with Philippe Gilbert and Vincenzo Nibali and sprint for the win against Thor Hushovd.
  • 1 x 2:00 SPRINT! Building up over 2:00, you’re going to increase the speed as you come into the final straight in Geelong. After 75 minutes of racing, can you beat Hushovd? How does 10/10 sound to you?
  • More sprints! You might think you’re tough, but how would you have fared against Lemond, Bugno or Cipollini? Here’s your chance to go back in time and find out!
  • 5:00 warm down

I have to admit that the sprinting drills at the end were starting to get tough, but I think it will be helpful in the races to come if I should find myself in the bunch. The only downside after all this exertion was a severe case of the munchies and I was tempted to pick up a pizza on the way home : )


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