Wednesday, January 23, 2013

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.