Kinetic Fluid Trainer
The OFFICIAL Indoor Trainer of Spinervals Cycling since 2001, the Kinetic Trainer is the highest quality, smoothest and sturdiest bike trainer on the market. Order yours for Indoor Training and get a FREE Spinervals DVD and FREE Shipping by clicking HERE or visiting www.spinervals.com
(Free shipping via ground service in the U.S.)
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Indoor Cycling Workout by Coach Troy Jacobson
Here's a great aero-base building workout for you to start doing at least two times each week during the month of December. Enjoy!
- Coach Troy
www.CoachTroy.com
PURPOSE: This is an Aerobic Base Building workout for the bike. The
purpose of this workout is two fold. First, it offers a variety of
'aerobic intervals' which help to sustain interest and avoid boredom
that is common with regard to indoor training. Second, it offers the
athlete a focus on technique with effective one leg drill work as well
as higher cadence spinning sets.
This workout is to be done at an intensity level of roughly 70-80% of
your maximal effort or several heartrate beats below your anaerobic
threshold. You'll notice that longer 'work' intervals are followed by
short 'rest' intervals. It's important to discipline yourself and not
allow for your HR to rise above your AT and to stay within your aerobic
target zone throughout the session.
- Warm up for 5-10 minutes (cadence range 80-100rpms)
- 3 x 30 sec on (53x15/L3) @ 30 sec rest (warm up set)
- 1 min spin
- 10 min steady state effort (53x15/L3, 80-90rpms) seated
- spin 1 min easy
- 2 x 5 min. steady state (53x13 / L4, 70-80 rpms) seated @ 1 min recovery spin
- 5 x 1 min. steady state (42x15/L1, 90-100rpms) seated @ 15 sec rest
- Cooldown 5-10 minutes
Approximately 40-50 minutes
FOR MORE GREAT WORKOUT IDEAS, TRAINING ARTICLES, PODCASTS, FORUM AND MORE, SIGN UP FOR A TRIAL MEMBERSHIP AT www.CoachTroy.com
To download a FREE Aero Base Builder Workout Video, Visit www.mypypeline.com/coachtroy or click HERE
And to order an Aero Base Builder DVD, Click HERE.
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Treadmill Training DVD Overview
Runervals 6.0 - Time Saver I, Cruise & Tempo Training
$29.95
Three, 30 Minute Threshold Workouts Designed to Improve Pacing and Strength
Nothing beats interval training on the treadmill for improving performance
while reducing the risk of injury associated with pounding out the miles on the
road. Improve your running strength and speed by doing cruise and tempo
intervals.For Sample Video Clips and to purchase this DVD, visit HERE or www.spinervals.com
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Cross Training DVD Overview
UltraConditioning 2.0 - Ultra CORE-Strength Builder
$29.95
Spinervals UltraConditioning 2.0 - "Ultra Core-Strength Builder" targets your
CORE while improving your cycling skills and technique.
Join Coach Troy and a group of enthusiastic and fit athletes for this
incredibly effective workout designed to increase your leg speed and cycling
efficiency on the bike while simultaneously improving your core strength and
stability for better performance.For Sample Video Clips and to purchase this DVD, click HERE or www.spinervals.com
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Become a Member of CoachTroy.com
Gain access to one of the fastest growing private online multisport communities. CoachTroy.com is a membership site that offers its members access to informative training articles, podcasts, instruction videos, member-only forum, discounts to videos and camps and much more. You can choose from a basic membership or our DVD of the Month Club which includes unlimited access to CoachTroy.com, member benefits PLUS a DVD of your choice automatically delivered to your door each month for only $22.95 per month (a $45 Value!). Browse through FREE articles and sign up TODAY by visiting www.coachtroy.com and get faster!
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 Spinervals Fitness Series Special!
Four great workout DVDs designed for the fitness enthusiast who wants all the benefits that indoor cycling has to offer!
Take advantage of this super special deal on some of our most popular training DVDs! The perfect gift for your favorite cyclist!
Click HERE to Order Today or visit www.Spinervals.com
Our Price:
$99.95
List Price:
$120.00
(Spin, Spinning, Spinner and Spinervals are registered trademarks of Mad Dogg Athletics, Inc.)
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