Exercise! - any cycling programs?




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hiddenstar
01-19-2013, 10:35 AM
Are there any good cycling programs? My dr says i need to use bike for my knees. I am either looking for something like c25k or walk away pounds. Or even a dvd to watch while using exercise bike. Either indoor or outdoor.


nelie
01-19-2013, 10:39 AM
Spinervals is the one I know of and have used in the past. I think it is really meant to keep cyclists in shape during their off season but it can be used by anyone.

Rana
01-19-2013, 02:23 PM
I don't if this helps.

I ride outdoor and I also do spinning.

I find that the classes are motivating and force me to do them for the full 60 minutes that they last. You may want to go some spinning classes and get the feel for a workout and do it yourself at home. Or, invest in the classes. My studio allows me "unlimited" spinning for $50/month. I can take a spinning class every day (twice a day!) if I wanted, except for Sundays, when they are closed.

I ride outside, as well, and motivation/program for me, was training for a ride. You pick a charity ride or a distance that you want to complete -- like a century (100 miles) and you plan a work out around it. If you can ride today 20 miles with no problems, then you ride three times a week 20 miles. The next week, you increase it to 25 miles. Then the following week you increase it to 30 miles if you are feeling good about the distances. You can then try to do it faster -- if it takes you 2 hours to do 30 miles (15 mph), you try to do an average of 16 mph the next week.

Eventually, you'll train up to the 100 miles and at a pace that you like -- 11, 15, 16, 20 mph, whatever you can do, depending on your physical state.

With outdoor cycling, the idea is to either get faster (more mph) or further (20, 30, 100 miles) or both (ride average of 15 mph and ride 100 miles).

For your knees specifically -- both in spinning and outdoor cycling -- remember to "spin" a lot, rather than just jam your legs down on the bike.


slimmingsi
01-19-2013, 03:04 PM
There is no reason you can't do C25k with a bike. if you on a indoor bike just select 2 speeds RPM to work at and do it slower for walk and faster for 'run'.

But there really is no substitute for actually getting outside on a bike.

zkharmaz
05-06-2013, 06:35 PM
Before opting for a rigorous cycling training plan and program, always try and practice cycling for a fixed time and distance, to try and build up your stamina in a slow and organized manner. It is impossible for you to gain a great speed on the first day of training itself, so try and practice a little on your own for some days before starting a dedicated cycling training plan and program.

Thedollylala
05-07-2013, 10:48 PM
I just dled an app for my phone called cycle coach and you can purchase different .99 cent classes that are around 40 minutes each, I did the free 10 minute one today and whew!

RaisingThemLeft
05-08-2013, 06:16 PM
My regular gym, which is $40 a month offers spin classes multiple time a day, every day. I generally go to 2 a week. They're great. Really, really good cardio and great for your legs and butt too, since they have you doing all kinds of different things on the bike (on and off the seat, speed intervals and hills, etc.).