The Workout: Spin @ medium intensity for 45 minutes.
Today I worked in some higher effort segments into my spinning. Most of the time was spent in the saddle at an aerobic pace that was just a few clicks away from anaerobic. After 30 minutes I started working in 60 second segments where I'd increase the resistance substantially and stand up out of the saddle. After a minute, sit and spin easy for 60 seconds and repeat. I did this for 10 minutes and then cooled down for the remaining 5.
I'm really looking forward to some hill workouts outside, but for now I can get in a better workout on the spin bike considering my time and availability. As I was riding I was considering this. Is spinning or riding the trainer a better representation of the actual outdoor conditions vs running on a treadmill and running outside.
Both indoor platforms rule out the effects of wind, weather, and road conditions so we'll just think about form while on each machine. On both the spin bike and the trainer form will remain true to outdoors. You may unknowingly find yourself sitting up more than usual since you're not actively trying to reduce the effects of the wind by getting in a more aerodynamic position, but overall the form from riding a bike outside to training indoors remains relatively unchanged. Bike position while going up hill and downhill being an exception.
Running on a treadmill vs running outdoors however does require a very slight change with the treadmill to most accurately reflect running outdoors on a flat surface. A study conducted in 1996 by the Journal of Sports Science found that setting the incline at 1% best reflects the body position and effort of running outdoors on a flat surface. You can view the
article abstract here or you can see what the people over at
Livestrong.com had to say about it.
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