I am a huge spin fan. I was a spin instructor for 9 years and I still get on my bike a time or two each week for a sweaty workout. I think that cycling in general is awesome for runners and I sure love the spin bike because I can do it all year long, day or night and I don’t have to worry about cars, stoplights or getting a flat tire.
I think that spin is perfect for runners for a few reasons:
-It teaches your legs to have a speedy turnover. You get your legs really moving on a spin bike and I think that helps to translate to a faster leg turnover/cadence when you are running.
-It is a very LOW-impact workout with huge cardiovascular benefits. It builds both your muscular strength and muscular endurance. Win-win. My body can only handle so many miles each week but I can supplement in as much spin as I want without getting injured if I am really wanting to increase my overall fitness and get stronger.
-Spin also helps with our brain game. I left my very first spin class after just 15 minutes. It is hard. It takes a lot of mental strength to keep going and after training my brain and body for a bit I was able to last for longer and longer. When race day comes and you want to quit you can not only think about the running workouts during your training cycle that you wanted to quit but also your spin workouts that you wanted to quit but FINISHED STRONG!!!!
How I rate the tension/hill—> 1-10. 1 being feeling like you are flying downhill, 5 being a flat road and 10 being your wheels actually stopping because the tension is so high (so, I never do a 10… a 9 is pretty much straight uphill). Basically I usually stay between a 5-9. I don’t know why I rate it the way I do but it has worked for me:)
Jumps—> Lightly lifting and lowering out of the saddle. The handle bars are for balance, not to pull yourself in and out of the saddle… Let your legs do the work. I usually alternate on counts of 4 but you can also do counts of 8. IE 4 beats standing and 4 beats sitting—> repeat.
Lock and Load—> I usually do these with a low tension. Raise about an inch or two above the saddle with your hips back and over the saddle. From the hips up there is no movement. No bounce or side to side. The legs do all of the moving and the core is tight. Keep a light grip on the handlebars.
Sprint—> If you are bouncing around in your saddle when you are doing this then you do not have enough tension on your wheel. I usually do sprints with the tension of a flat road. Go all out. Go nuts. You’re a cheetah when it comes to these sprints!
Run—> Out of the saddle, side to side run/jog. More of a recovery move in-between the really hard stuff. Feel free to recover also in the saddle.
You can find some of my spin playlists HERE and here is a killer workout to try! Also, take more breaks if you need to… this is a tough workout so if you need more recovery time/frequency then take it! Progress not perfection!
-At school Brooke learned all about washing her hands and they sent her home with some soap too… She wants to bring it with her everywhere now. Monk Jr.
-I always add a handful of spinach to my Trader Joe’s Minestrone soup. It’s a great decision if you want to try it out.
-Did you read about this amazing dog? He ran a half-marathon and placed seventh overall. I want him.
-She likes kissing my nose and covers my mouth to ensure this happening.
-Art projects are our current thing.
-Car chats are kind of the best—> thanks Lindsey for taking me on one.
-She still isn’t embarrassed by my outfits yet. Comfort and warmth come before fashion.
-Why were these even created?
Do you enjoy biking or spin? Ever taken spin classes?
Finish the sentence: When I can’t run because of injury I really hope that I can still _____________ (fill in with your favorite cross-training activity).
How often do you cross-train?
Dog people—> does your dog ever run with you?
Candy that you don’t understand why people eat?
-Circus peanuts, good & plenty, whoppers, black licorice.