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Discussion in 'The Mainboard' started by dallasdawg, Jul 18, 2017.
Taking the 4 week core program and the yoga program. Enjoying it
Are you still riding too? I want to take the core class but can hardly breath after a ride.
I do core first so I don't sweat all over my floor after a ride.
Yeah I do the core and yoga in the morning and ride in the afternoon. Only done all of them together once and did the ride last
How long are those core and yoga?
I’m on day 4 and they’ve only been 5-10 minutes for core. Today was 25 or 30 minutes of yoga
I'm starting with the 6 week "mastering the basics" program. Feel like ill sample a lot of instructors and types of rides. Started with Alex and Hannah.
I found the post ride stretches really helpful too especially when just starting and not wanting my legs to feel terrible the next day.
Haven’t spun in 2 months due to stupid work. Got 1 hour in yesterday and 2 today, in the 95 heat. Going to get an easy hour in tomorrow morning. Hoping I can keep it going this time.
On a related note, anyone know of a job where I can make all of the money and do none of the work so I can keep my schedule free?
Cool down rides and stretching is so important I am a big believer in both and have been saying how important they are to recovery and overall health. Wish more itt would listen
You can be my bottom bitch
What is the pay?
Just did my first cool down ride. Thought it would have been very low resistance but surprisingly not but very fun. Body feels great
Edit: I’m an idiot and asked about how hot Emma was in the core classes yesterday but didn’t finish the post and it showed above this one lol
Day 4 of the core program was quite humbling. My abs are so sore.
Also did an Alex club bangers ride and popped a cleat out while out of the saddle. Luckily I caught myself but that was kinda scary.
What really seems to make the core stuff has is that they go from one exercise to the next with little to no rest in between. Love it but at the same time hate it.
Been doing a core per day for over a month now. I have gained a notch on my belt and finally wore a pair of shorts today that I've had for months but never wore because I couldn't fit into them.
Also had to tighten my heart rate monitor band. That was a good feeling.
I had the same experience. In about a month from when I started, my heartrate monitor was loose fitting and I was so pissed that a $45 monitor would be made with such shitty elastic that it would be stretched out in a month. Then after a day or two, I realized how stupid I was that I didn't realize I just had to adjust it because I had lost some size. That was a good day.
This is what makes their strength classes great too. You don’t need extremely heavy weights doing stuff with 20# weights gives you a good workout.
Yep. I have 10,15, and 25 which covers most everything. I think I might get a heavier set for chest though. Still a good workout with 25s due to reps, but could be better.
Can somebody explain what the power zone classes Matt teaches? What’re they geared towards? Strength, endurance, etc.
That is a very loaded question. Are you asking about his classes in particular or power zone training in general?
I thought it was something to do with keeping output in a certain range for a time period
Per my peloton they're for effectiveness of training and guide through output ranges 1 to 7 to build endurance strength and speed
That is what you are doing, yes. But is he asking about the benefit/what that accomplishes?
I saw they offer a course discover your power zone. Looking at that in particular for curiosity
So, it is all based on FTP (functional threshold power). That is the amount of watts you can average for 1 hour. Although, most tests are done with a 20 minute period and the number is adjusted from there. Once you know your ftp, you can do classes/training that can help you achieve your fitness goals. You can also figure the zones loosely based on heart rate but it is not as accurate as you get if you have the ability to measure power, which Peloton owners can.
Cyclist will create training regiments to work on certain zones. Sprinters will focus on improving 5-7 with heavy emphasis on 7, short 30-60sec absolute max efforts. Climbers will work on 4-6. Endurance riders, think cross-country racers, have to be able to live in zones 2-4 for 12 hours straight for days on end.
With all that being said, they all work together. Each zone has to be exercised. You are never going to achieve awesome zone 7 numbers if you can’t maintain a tempo pace. Also, anytime you work on zone 7, you teach/train yourself to recover from efforts so a zone 2-3 rider would be foolish to never make those efforts as it helps.
It is also useful to make sure you are not overtraining and risking fatigue. If you are always riding zone 4-5, which people that are new to spinning/cycling are prone to do, you are actually slowing your long term progress. The legs need some easy ass rides occasionally. Enough to keep them loose and moving with blood flowing but very little effort. They also need some time to feel like they have been lit on fire.
And what happens if the so called easy ass rides are still putting you in zone 4-5? Like which is better to dial back first, resistance or rpm?
If you are in zone 4-5, you are not doing an easy ass ride. Keep in mind that zone 4 is basically the maximum effort you can sustain for an hour. Nothing too easy about that.
In regards to cadence or resistance, it depends on your goals. If you are pushing 200 watts (just made up a number) and are spinning at 100rpm, you are transferring workload to your heart and lungs. If you are pushing the same watts and are spinning at 60rpm, you are relying heavily on your muscles.
This is where heart rate comes into play. If you know your ftp, zones, cadence and you also know your heart rate, you can tell if you are feeling strong, weak or just right. If you just start spinning in warm-up, zone 1-2, and your heart rate is 10-20 bpm higher than what it should be, you are either getting sick or need to cut yourself some slack on that workout as you have not recovered from your previous efforts. If you are 5-10bpm lower, buckle up and get ready to try and set some new PRs as you are feeling fresh.
You're right I'm thinking of heart rate zone not power zone
Rode for the first time yesterday after having my kiddo. Looking forward to getting back into shape. I felt great before.
I'm not sure if I want to start the core program, or just mix in some core workouts a few times a week into my normal riding/stretching/strength. I also like the meditation, it's something I have never thought of doing before, but it's nice taking 10 minutes and just clearing my mind.
Did the 30 minute intermediate full body circuit. Actually really enjoyed it. Often times these instructors go through the steps too quickly and it's hard to figure out as the exercise is occurring. This guy did a good job of going through the motions at a nice pace so I could keep up. He also played good music.
Was it Andy speers?
Hit 10 miles on a 30 minute ride today for the first time. Happy about the progress.
Good deed - Gave legs a needed rest day Monday.
Punishment - Internet outage Tuesday night.
only one week through the yoga and core programs. Have noticed a pretty big increase in energy level at work.
Your mom has also noticed a difference
Sitting in an airport and did a 5 minute commute meditation to try it out. Honestly kinda nice. I could see using them during some NYC mass transit this summer.
Same but I did the office meditation one. Fuck I feel good after that.
Yeah, the meditation is really good. I’ve enjoyed the few I’ve done.
Been training a bit more focused recently and finally started seeing some jumps in output. Focusing on maintaining or beating an avg output has made it easier for me to get better overall results.
I was cruising along forever at 150-160 output after a quick review but did a 45 min ride a couple days ago avg 173 output which wasn’t all that tough. Beat my old 45 min PR by 50.
I noticed via Strava you're kicking some ass. Well done.
I mentioned this to FrankReynolds - I have a hard time getting close to my PR for a ride that is rated any less than 8. Any others feel the same way?
I noticed on Strava that they don’t track total output (maybe they do on paid version) but they track average output. Is average output calculated by output per every 10 minutes?
Didn't even see those. Could definitely use it
Anna Greenberg 6/25/19 is the one I bookmarked a while back and just took. There are probably more
If you don’t have it you should download the peloton digital app for your tablet or phone. It’s free with the regular subscription and they are easy to find on there. The 20 min sleep one is clutch when I can’t sleep.
Congrats, 50 output PR increase is a shit ton. Another thing that helped raise my outputs is focusing on elevating my resting output between intervals. If you're in a ride with short to intermediate intervals, that can really boost totals by adding there. It's also a pretty cool feeling to recover at speeds higher than you used to be able to, another sign of fitness improvements.
Makes sense, but I've never got used to looking at the rating and never notice it. I suspect it has a correlation with my output. I more so associate certain instructors with tougher rides, or maybe my fetish is being bossed around by hot females. Is Olivia a former or current dominatrix? Some ride types are a clue also, of course.
Yea I have the phone app I just didn't scroll far enough for the office ones in particular. Want to try more.
She has a stage five clinger vibe but is smoking hot.
Daniel Ocean did my second cool down just now and it was great. I’m not sweating after I showered. Doing it every time going forward.
Decided to try taking it easier on a few rides per week instead of pushing for a PR every time. My competitive streak is struggling with this idea
I struggle with that, too. Rode an easier one tonight, though it was tough to feel that it was lighter after I overcooked myself yesterday and was hurting today. Trying to follow the power zone program more, and that recommends easier rides (as do many instructors). Heart rate zone rides are supposed to be lighter, and I rode an old one today with no other riders I would be tempted to race or chase. Probably still rode a little too fast.