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Old 02-14-09, 09:38 AM  
schoolgirl-01
 
Join Date: Sep 2002
Location: Parkland, FL
i love the On The Road dvds. they're the ones i use the most because they're actually outdoor riding.

plus it helps that i've done all those courses except Country Road.

i ride the Lake Placid course about 8 times a year so that dvd is perfect for me during the winter months.
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Old 12-13-09, 08:29 AM  
caligurl
 
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Join Date: May 2004
Location: SoCal
newest spinerval breakdowns

i brought these over from hazel porter's thread so they can all be in one spot when people are doing a search or if they have the thread bookmarked!


Spinervals 30.0 Muscular Endurance Plus (Total run time: 2:25:42)
All sets performed in Zone 3 (LT or gray zone)

a. 1 x 20 min. alternate BR/15 – SR/15
b. 2 x 15 min. (w/3 x 5 minutes decrease resistance, increase
cadence each minute – BR/13 – 17) @ 2 min. rest
c. 3 x 10 min. @ 2 min. rest
1st set: higher cadences (90 – 110 rpm)
2nd set: lower cadences (70-85 rpm)
3rd set: mixed cadences
d. 6 x 5 min. build reps @ 1 min. rest
(sets 1, 2, & 6 = increase resistance, decrease cadence
each minute, BR/23 -13; sets 3, 4, & 5 = decrease resistance,
increase cadence each minute, BR/13-23)

Spinervals 31.0 Endurance Booster (Total run time: 1:46:13)
All sets performed in Zone 3 (LT or gray zone)

a. 1 x 15 min., variable gears & cadences (BR/15 (75-85 rpm) – 17
(90 – 100 rpm) – 19 (100-110 rpm) – 17 – 15)
b. 15 x 1 min. @ 15 sec. rest (odd = BR/13 (75-85 rpm); even =
BR/17 (90-100 rpm))
c. 10 x 90 sec. @ 20 sec. rest (odd = BR/13; even = BR/17)
d. 7 x 2 min. @ 30 sec. rest (odd = BR/13; even = BR/17)
e. 1 x 15 min., alternate BR/15 & BR/17

Spinervals 32.0 Extreme Threshold Training (Total run time:1:05:05)

a. 1 x 5 min. build rep, increase resistance, decrease cadence each
minute (BR/23 – BR/15) – Zone 3 effort (additional warm up)
b. 5 x 3 min. @ 1 min. rest, gear of choice to achieve 75-85 rpm & LT
c. 3 x 5 min. @ 90 sec. rest, gear of choice to achieve 75-85 rpm &
LT or above
d. 3 x 1 min. @ 15 sec. rest, gear of choice to achieve 75-85 rpm &
LT + 10 bpm
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Old 03-01-10, 01:51 PM  
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latest and greatest!

thanx to hazel porter.... here's evil coach troy's latest suffer-fests!!!!

Spinervals 33.0 The Pain Cave (47:52)

a) Technique: 10 x 20 sec. high cadence (> 100 rpm) @ 10 sec. rest (SR/15)
b) Tempo/Threshold: 6 x 90 sec @ 30 sec. rest (BR/15 -- 80-85 rpm) (LT or above)
c) Progressive Tempo: 5 min., increase resistance (start @ BR/17) ea. minute while maintaining cadence of 80-95 rpm
d) Sprint: 3 x (15 sec temp (BR/15) + 15 sec. soft pedal (downshift to BR/12) + 10 sec. standing sprint (BR/12) (90-110 rpm throughout)
@ 1 min. rest

Spinervals 34.0 Super High Intensity Training
(55:45)

a) Technique/leg speed: 5 min., 10 sec. @ 100+ rpm, 10 sec. rest (SR/15-17)
b) Progressive tempo: 5 x 2 min. @ 1 min. rest, increase resistance ea. rep (BR/17-12) while maintaining cadence 80-90+ rpm
c) Tempo/threshold: 5 x 1 min. @ 1 min. rest, increase power 10% from last set (BR/12-15, 85-95 rpm)
d) Sprint: 3 x (20 sec. seated tempo (80-90 rpm) + 10 sec. standing sprint (90-100 rpm) @ 1 min. rest (BR/12-15)

Spinervals 35.0 Cycling Technique Focus
(48:02)

a) Leg speed/high cadence: 10 min., 30 sec ramp reps (10 sec 80-90 rpm, 10 sec 90-100 rpm, 10 sec. 100+ rpm) @ 30 sec. rest (SR/15)
b) One-leg drill: 10 min., 30 sec. per leg (BR/15-17)
c) Sit/stand transition: 5 x 40 sec. (10 sec. seated, 10 sec. standing, 10 sec. seated, 10 sec. standing) @ 20 sec. rest (BR/15)
d) Leg speed/high cadence: 3 min., 15 sec. ramp reps (5 sec. 100 rpm, 5 sec. 110-120 rpm, 5 sec. 120+ rpm) @ 15 sec. rest (SR/21)
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Old 11-03-10, 11:48 AM  
caligurl
 
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again... hazel porter ROCKS! breakdowns of the latest evil coach troy's spinervals!

Spinervals 36.0 Warrior Training
Total run time: 52:55

a) Skill set/cadence: 9 x 10 sec. high cadence (> 100 rpm) @ 10 sec. rest (SR/21)
b) 4+ min. rest
c) 3 x 10 min. @ 3 min. rest – 95-105% of functional threshold power (gear of choice, “sweet spot” cadence [appx. 80-90 rpm])

Spinervals 37.0 Suffering on the Chesapeake
Total run time: 59:00

a) Functional threshold power: 3 x 5 min. @ 2 min. rest – 95-105% of functional threshold power
b) VO2 max intervals: 3 x 2 min. @ 2 min. rest, 105-120% of functional threshold power
c) Anaerobic set: 3 x 45 sec. @ 1 min. rest, 120-150% of functional threshold power

Spinervals 38.0 Develop Technique & Power
Total run time: 49:23

a) Technique set: 3 min as 15 sec. high cadence (> 120 rpm) (SR/21) @ 15 sec. rest + 15 sec. standing high cadence @ 15 sec. rest
b) Build reps: 5 min. as 30 sec. on, building cadence each. 10 sec. (90-100/ 100-110/110-120) @ 30 sec. rest (SR/15)
c) One-leg drills: 5 min. as 30 sec. R, 30 sec. L (BR/12)
d) Build reps: 5 min. as 30 sec. on, building cadence each 10 sec (100-110/110-120/120+) @ 30 sec. rest (SR/21)
e) Technique set: 3 min. as 15 sec high cadence (>100 rpm) (SR/15) @ 15 sec. rest + 15 sec. standing high cadence @ 15 sec. rest
f) Power sets: 4 x 15 sec. power sprint @ 1 min. rest + 2 x 15 sec. power sprint @ 90 sec. rest (BR/12-13)
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Old 09-13-11, 01:08 PM  
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Join Date: May 2004
Location: SoCal
Spinervals Fitness Series 5.0 Fitness Amplifier with Iron Girl

this dvd is different then any of the others (at least any of the others i have, which are all but the very newest ones) there is a menu with each of the sections: warm up, technique, aero base building, etc. you choose the section you want to do and at the completion of that section you come back to the menu at which time you choose another section. there is now "play all". you essentially build your own workout.

Spinervals Fitness Series 5.0 Fitness Amplifier with Iron GirlTotal run time: 75 min
Difficulty Rating: 8.9
Aerobic fat burning to high intensity power training

warm up – 8 min

technique – 13:53 (build leg speed)

10 min: 15 sec (ramp up each 5 sec) @ 15 sec rest (SR/21)

aero base builder – 13:05 (zone 2)

10 min: 50 sec @ 10 sec rest (BR/15) (cadence 75-85)

aerobic endurance – 13:41 (zone 3)

4 X 2 min @ 30 sec rest (BR/15 cadence 80-90 , SR/15 cadence 90-100, BR/13 cadence 70-80, SR/15 cadence 90-100 1st minute then BR/12 cadence 70-80 2nd minute)

threshold – 13:15

4 X 90 sec @ 1 min rest (BR/15 cadence 80-90, BR/19 cadence 90-100, BR/13 cadence 70-80, any gear any cadence but go hard)

sprint – 8:04

5 X 10 sec @ 50 sec to 1 min rest (gear that will challenge you, cadence 120+)

cool down – 4:25
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evil enabler!
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it is NOT against the rules to say DIET on this forum!
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"VFers have a right to post negative opinions about an instructor,
and there is not a limit on the number of times they do so".
- WWWendy

-----
"...no matter how unpopular you perceive your opinion to be, we guarantee you
are not the only one here who holds that opinion, and you should feel free to express it."
- WWWendy via forum guidelines
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Old 09-13-11, 01:09 PM  
caligurl
 
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Location: SoCal
Spinervals Fitness Series 6.0 Riding with Iron Girl

Spinervals Fitness Series 6.0 Riding with Iron Girl
Total run time: 47:37
Difficulty Rating: 8.9
Fun and fitness boosting intervals!

1) 5 X 1 min @ 30 sec rest (SR/15) (cadence 100+)

2) 5 X 1 min @ 30 sec rest (BR/12 or 13)

3) 5 min (change gear each min/maintain 80-85 cadence) (BR/19, BR/17, BR, 15, BR/13, BR/12)

4) 3 X 1 min (change gears every 20 sec) @ 1 min rest (BR/21, BR/17, BR/12)
__________________
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evil enabler!
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it is NOT against the rules to say DIET on this forum!
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"VFers have a right to post negative opinions about an instructor,
and there is not a limit on the number of times they do so".
- WWWendy

-----
"...no matter how unpopular you perceive your opinion to be, we guarantee you
are not the only one here who holds that opinion, and you should feel free to express it."
- WWWendy via forum guidelines
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Old 05-15-23, 09:56 AM  
enduranceron
 
Join Date: Jun 2009
Location: Cromwell, CT
Hey all, been awhile since I visted/posted....Resurrecting this old one...

Since Spinervals is no more...and I recently re-discovered all of them being available on Youtube (downloaded them all )

Does anyone have the breakdowns for 42.0-50.0?

It is handy to reference one planning my weekly workouts.

Now if I can just find recommended rotation of them.
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