Skip to main content

Bike Trainer Spin Workout

Working it Out
Yesterday I ended up going for a run after work. I wasn't feeling the best. Not sure how to explain it, almost nauseous but not quite, upper tummy area hurting. I was going to just play any workout by ear (or tummy as the case was).

My plan was just to see what I could do. I thought the fresh air might help make me feel better. And it actually did. It was a little chilly at the start, my thumbs were frozen, but the air felt great on my face. I did right at 3 miles. I was feeling so much better after the run, endorphins I'm sure, so I decided to take a little spin on my bike (on the trainer mind you).

I cranked up the music and got to it. I wasn't sure what my plan was going to be, just spin and play around with the gears or try out a trainer workout from Angela at Happy Fit Mama. I didn't write it down though, and ended up sort of making up my own workout. I think it was a pretty darn good one too and was happy to have her inspiration to make up my own workout.

This wasn't a long workout (36 minutes), but it was a good one - maximized my time with hills. My quads were talking to me and it most definitely got my heart rate up! If you wanted a longer workout, you could repeat the climb for a 3rd time. I will say that loud, upbeat music really helps too.

A few things to keep in mind:

  • You always want some tension on your wheel - never free spinning.
  • If you find yourself bouncing in the saddle, you're tension is probably too light.
  • For spin bikes, turn your knobs to achieve the tension you need - this might be a half turn or even a full turn. 
  • For bike trainers, use your own judgement with your gears (this was good practice for me learning gears). 
  • Everyone has their own level to work from, but make sure you're not taking the easy way, it's short, so work hard ;-)
  • Find some upbeat music and crank it up.
  • Most importantly, have fun!


I was a sweaty mess after this workout. I took time to recover and stretch out really well focussing on quads, hamstrings and glutes. I do suggest cooling down and stretching for at least 10 minutes after the workout.

Unfortunately, my sense of feeling good was short-lived. My tummy started bothering me again and I just wasn't feeling great. I had started the makings for a Thai Tofu and Veggie dish.

Jason kindly took over and finished it. I was in bed before 9 pm. I'm starting to be concerned of other side effects from the Xarelto and think I may end up going for a second opinion. I really wish I could find out more information or even a support group for Xarelto. But the usage for dissolving a clot, not just preventing, is so new I feel like I'm alone in this.

Way to Go Wednesday
Rather than ending on a down note, because that's no fun, I wanted to do a couple of shout outs for Way to Go Wednesday! And please, don't forget to share your shout outs for the week as well.

Laura at Sprint 2 the Table for completing her first adventure race!

Heather for not only completing the Goofy Challenge but doing so as a running coach.

Angela at Happy Fit Mama for inspiring me to create a spin workout.

Comments

Popular posts from this blog

Plantar Fasciitis Woes & Way to Go Wednesday Shout Outs

I wanted to thank everyone again for your many congratulations on completing and getting a PR at my recent half marathon. The support and words mean so much to me.

My legs feel absolutely fine after the race. I could have run yesterday if it weren't for my left foot. So right now I'm trying to heal my left foot. I mentioned that I've been having problems with plantar fasciitis in that foot and that it was the cause of much pain during the race. Since the race, I've been unable to walk on it very well. Lots of hobbling going on.

I've been icing it and trying to keep it elevated. But, I noticed that it's started to get some bruising, not horrible, but worrisome. Not sure if it's better or worse for it to be discolored vs red and swollen. However, this could be indicitive of a tear.
But, my bigger concern with the bruising is that indication that there's been bleeding. Being on Xarelto for the blood clot means my blood doesn't clot very well these days…

My Home "Gym", Super Saturday With Quinoa Granola Bars

My Home "Gym"
As I mentioned in yesterday's post, I had a request to do a post about my home gym. After mulling it over, I thought it was a really great idea. I can show everyone that you can indeed get really great results without having to spend a fortune on a home gym. Don't get me wrong of course, I would LOVE to have the money and room to have a treadmill, a nice weight machine set up, squat rack, even a barbell. Yes, you read that, no barbell (for now). I don't' even have a bar to do chin-ups or pull-ups. The ones that are supposed to fit every doorway do not in fact fit doorways built in 1890 apparently.

I must also say that I do have a gym membership that I almost only use for the cardio equipment. It was not until this January that I actually did weights at the gym. So, while I do have gym access, I still choose my home "gym" mostly out of convenience. 

Back to my gym: I also wish I had a much larger room. The room used for weights is rat…

Tex-Mex Quinoa Stuffed Poblano Peppers

Pumped Up Workout
I'll readily admit that I did not want to go to the gym today. I had no real excuses to not go though. I was just feeling lazy to be honest. But, I did myself a favor and made myself go. I knew I'd regret it if I didn't go.

I think part of my reluctance stems from a bit of boredom. I've gotten into a rut again with workouts. That and sometimes I just am flat out tired of seeing the inside of that place. But, that part aside, boredom all the way. So, I decided to try to do something a little different for my biceps/triceps workout. It's nothing earth-shattering. But it's a switch up from my typical 3 different supersets done as 3 sets of 8 reps....yawn.

So, today I did 4 sets of 8 reps for two supersets then I did dropsets at the end starting with heaviest weight for 6 reps, then increasing the number of reps by 2 as I decreased the weights. I did this 4 times (6, 8, 10, 12).

SS#1
Alternating bicep curls
Double-arm overhead triceps extensions