2011 Spinervals Challenge! | U Have What it Takes?

C'mon everyone... take the Spinervals Challenge with me! 

This is cool.  The 2011: 32 Days of Spinervals Challenge!! YEAH!! If you are looking for a great  challenge this holiday season to keep your mind sharp, your legs powerful and your mid-section solid, read on.

How did this idea come about you ask? Well, I wish I could take full credit for it but the genesis of the concept came from an avid Spinervals user who did 30 consecutive days of Spinervals, starting with 1.0 and going through 30.0.  I thought it was a little nuts, but after further consideration, realized it was a great idea.  In fact, this athlete said he experienced incredible gains in fitness (and loss of fat) over the 30 day period... and why not! While there's no "rhyme or reason" to the order of the workouts if done in that manner, the reality is that the random combination of hard interval days, aerobic days, technique days and endurance days really do make for a well-designed training program.  Cool!

So, the 32 Days of Spinervals Challenge leverages that same idea but will be a bit more refined.  The challenge will be HUGE however, as I KNOW how much all fans of Spinervals like to suffer (wink wink). After all, if I make it easy than anyone could do it.... I want to make it a true test of your physical and mental endurance and toughness and for those who complete the program to be in a select group.  Best of all, if you manage to get through the 32 days as intended (or even some of it, for that matter!), I believe you'll see tremendous improvement!! Keep in mind however that you'll need to 'dig deep' at times to force yourself through some of the harder sessions and the wearing down effect of training day after day.... after day. Hmmm.... it's starting to remind me of Ironman, Leadman or other Ultra race events.  LIKE!;)

Here's how it works.  Starting on Dec. 1, 2011 and finishing on January 1, 2012, you'll do a Spinervals Workout each and everyday (or a similar road session) according to my plan I post to our Facebook page or load onto Training Peaks, on which you have the option to register for a free account.  Knowing that everyone won't have every video title recommended for the program, although you can buy them, I've included some variation with the workouts... but not much.  Each day, participants in this event need to let us know that they finished the day's workout on our Facebook page.  This will keep you honest (no cheating please!) and accountable to your team members.  You'll get some positive feedback and motivation from me and other Challenge participants too (NO SLACKERS ALLOWED!).   Furthermore, since the program will be loaded to Training Peaks, you'll be able to log and track your results each and every day, as well as receive workout reminders from me in your email in-box every night.  We'll essentially be training as a team and pushing each other day after day to get the workouts done with 100% compliance all the way through to the finish line... NO ONE QUITS ONCE YOU GET STARTED!

BECOME AN OFFICIAL FINISHER
Those people who complete the entire challenge get rewarded in a few different ways. First of all, the fitness gains will be amazing and you'll LOVE how you look and feel!   While your friends are gaining weight over the holiday, you'll be leaning down and increasing your power, VO2max and overall endurance.  Next, finishers will receive a free 6-month Spinervals Team membership, good for discounts on our products, camps, training services ,etc.  Also, your name will be listed on our website as an OFFICIAL FINISHER of the 2011 Spinervals Challenge!  And finally, you'll have the bragging rights to say that you completed the inaugural Spinervals Challenge (remember those first crazies who did the very first Ironman??). All good stuff for simply training your butt off and getting into the best shape in your life, eh?!

Here are the general rules and regulations.  Again, we're working on the honor system, so it's my hope that everyone is honest with themselves and with everyone else. No one likes a cheater who only cheats themselves! If you miss a workout, fess up... admit it and move on with the plan, ok?

Rules and other misc. thoughts:
1. You must do every workout listed in it's entirety to be considered an Official Finisher. Varying the intensity at times is fine, but you must do the intended duration per session. (i.e. A 1 hr 30 minute session means you're riding for 90 minutes, period!).

2. You can substitute up to 20% of the indoor training rides with outdoor rides and still qualify to be an Official Finisher.  I know that a sunny, crisp 55 deg. December day in the Northeast or upper Midwest makes it impossible to sit on that dang trainer... so you have some leeway here.  ;)

3. I encourage you to register for the free basic trainingpeaks account. By doing so, you'll automatically receive the workouts in your email as well as be able to log your results!

4. It's encouraged to enlist other people to help you during the challenge! Get a group together in your basement and suffer to Tough Love! Don't do it all alone!

5. This isn't a rule, but I'd like to request that you post to our Facebook page (Here) at least once a week (if not Daily!!) about how you're progressing and your thoughts and feelings on the whole shabang.  Let's have some fun with this and really push each other to ride and get the work done!

6. Also not a rule, but it would be great to 'rope' a friend or loved one into the Challenge who needs a little bit of a kick in the pants to shape up.  After all, the New Year is at the end of the program and what a great way to enter the New Year being leaner and fitter than you were before Christmas!

7.  As with any endurance event, you need to be responsible for your own personal health and safety.  That means you should get the green light from your physician before starting the challenge as well as "back off" if you feel any unusual aches or pains during the training process.  Push yourself and don't be a wimp... but also be smart and know your limitations!

8. Eat for performance during the 32 day training cycle.  A poor diet will almost guarantee your failure, so make certain that you're nailing all of your nutritional needs before, during and after workouts.

9. Maintain a good sense of humor.  No one is making you do this... you brought the torture upon yourself!

Here are some FAQS:


1. Question: Do I need to have Spinervals DVD's to participate and if so, which ones do I need?

A: Ummm, duh! - it is called the Spinervals Challenge, so YES... you will need to use Spinervals! While you can do and use whatever workouts your heart desires,  ideally and to get the most benefit from the program, you'll have one or two workouts in the series targeting each of the basic intensities and skill development areas as seen below:

Recommended Videos to Consider
- Aerobic Base Builders | Including 16.0, 17.0, 18.0, 21.0, 25.0, 39.0
- Aerobic Endurance | Including 5.0, 9.0, 13.0, 26.0, 30.0, 31.0 and On The Road 2.0, 4.0, 5.0
- Threshold Training | Including 2.0,  7.0, 11.0, 14.0, 19.0, 22.0, 23.0, 24.0,  27.0, 32.0, 34.0, 35.0, 41.0
- Power & Speed Training | Including 20.0, 23/C, Team Sports Vol. 1 and 2
- Interval Training w/ Variety | 1.0, 3.0, 6.0, 10.0, 23.0, 29.0, 33.0, 36.0, 37.0
- Technique Training | 8.0, 12.0, 23A, 38.0

Most of the titles listed above can be found by clicking HERE. And if you'd like to purchase discounted bundles of several titles, go HERE.

You can also choose to substitute other titles from our Fitness and UltraConditioning series, as you see fit. See... I'm flexible!

And to really make this an effective and challenging 32 days, I'll be making suggestions regarding strength training throughout the plan... including the Strendurance 12-Week Progression.  Check that out by going here.

2. Question:  Does this cost me anything?
A.  All it'll cost you is the initial investment in the DVDs that you choose to use during the 32 days, and that's it!  And if you don't want to buy them or don't already have some, borrow them from a cycling buddy! Please don't just 'rip' or download pirated videos... or we'll have the FBI knocking at your door. ;)  The 32 day plan and participating in it is FREE, I just ask that you tell ALL of your friends how you got so fit, strong and good looking at the end of the 32 day training period. ;)

3. Question:  How do I get started?
A. It's as simple as falling off a log.  If you want to use the free training peaks account, you can register for one by clicking HERE.  If you already have an account, simply assign me as your coach.  Once you do this, email us at info@spinervals.com and place in the subject line, Spinervals Challenge, and then mention your full name and that you registered for a training peaks account.

Otherwise, watch this blog and our facebook page daily as workouts will be posted as well as video titles to obtain.

4. Question:  If I use training peaks, when will you load the plan to my TP calendar?
A. The plan will be loaded by the 30th of November, if not sooner, for your review.  Please register for an account asap and let us know per question 3 ASAP.

If you have additional questions, let us know at info@spinervals.com and we'll be glad to help you out.

To summarize, this is to be a fun, social, facebook centered 32 day ultra-endurance challenge where you'll be using the Spinervals cycling program to boost your fitness with other athletes from around the world!  It starts Dec. 1 and is over on New Year's Day.  Workouts will be posted on Facebook each day or you can register for a free trainingpeaks account to track your progress more effectively.  I encourage you to post to our FB page daily your results for added accountability and to help motivate other participants.  You'll finish the year with a BANG and go into the New Year with your highest fitness levels ever!!! WHOOOT!

That's all for now! Let us know if you'll be taking this challenge with us or email with any questions! Get on it.

Good luck and train smart,
Coach Troy

Improve Your Cycling Efficiency to Ride Faster

"Efficiency and energy conservation are keys to faster cycling." 

Have you ever experienced riding behind an accomplished road cyclist or mountain biker and marveled at the smooth, effortless and fluid manner in which they pedal the bike? As with anything in life, those who excel in a particular area make it look "easy," and we tend to forget the hours and hours of time and effort that went into perfecting their craft.

To the average person, pedaling a bike might seem like an activity that requires little skill or technique development. This is far from the truth, however, for the competitive cyclist or triathlete who depend on efficiency and energy conservation in order to generate maximum velocity at the lowest possible metabolic cost.

As with any skill set, the more you practice good form and technique and ingrain those movement patterns into your neuromuscular pathways, the more you are likely to perform at a higher level on race day. There are several things to think about when the goal is to improve your cycling efficiency. I've listed a few of them below for your consideration.

1. Bike Fit: The lightest, coolest and most expensive bike on the block doesn't mean a hill of beans if it doesn't fit you properly. Saddle height, fore and aft position, reach to the handlebar, cleat position on your shoes and even crank length will all play a factor in your pedaling efficiency.
     
2. Aerodynamics vs. Power: This is an age old question that all triathletes must deal with at one time or another. Cycling fans might remember Miguel Indurain (i.e. "Big Mig") time trialing in the TDF(Tour de France) on his steel Pinarello bike almost looking as if he was sitting upright on his aero bars. On the other end of the spectrum was Hour Record Holder, Chris Boardman, the creator of the now-banned "superman" position, which stretched him out on the aerobars as if he were flying, cutting a hole in the wind while low to the ground. Big Mig chose to produce more power instead of trying to get his 6'2" frame lower to the ground in an aerodynamic tuck; whereas Boardman leveraged his smaller stature and flexibility to maximize his aerodynamics. During your bike fit, determine what's best for you in terms of power output and comfort or aerodynamics.
     
3. Cadence Range: Let's face it... some athletes are "mashers" and some are "spinners." Research shows that most inexperienced cyclists tend to pedal bigger gears at lower cadences in contrast to more experienced riders who tend to pedal at higher cadences (85-95 RPM or Revolutions Per Minute). Former TDF champ and Team Telecom Rider, Jan Ullrich of Germany, was famous for mashing a huge gear-inch as he blasted to 30+ mph average speeds during Time Trials, earning him the description as a "Diesel Engine." Seven-time TDF winner, Lance Armstrong, proved that riding with an exceptionally high cadence of 100+ RPM was a good way to race a bike and win. Different athletes, different riding styles. I encourage most athletes to find a middle ground and typically, a cadence range of 80-90 RPM works best as a "sweet spot."
     
4. Drill, Drill, Drill: Perfect practice makes perfect. Every time you go out for a ride, think of good form. Focus on a fluid pedaling action with a relaxed upper body and a flat back. As the road tilts up or as you ride into a head wind, think about pulling back and up a little more, using the entire pedal stroke, which serves to unweight the opposing leg. Allow for your knees to track naturally over the pedal spindle and not to splay out. Incorporate high cadence drills of 20-30 seconds at 110+ RPM into your weekly training plan. Get very comfortable riding on your aerobars for hours on end.

I encourage every serious cyclist and triathlete to invest time and energy into improving their technique and efficiency by using the ideas listed in this article. You'll be very pleased with the results come race day!

Train smart,

Coach Troy

For several excellent indoor trainer cycling workouts designed to improve skill and technique, check out www.spinervals.com and in particular, Spinervals 38.0 - Develop Technique and Power

My Report: Spinervals Taping featuring Ray Lewis | EPIC!

Wow!  In my 15+ years of exercise video production, I’ve never had an experience like I did this past weekend with the video taping of two new Spinervals Team Sports Performance workouts with Ray Lewis. 

First, a little background.  Ray Lewis (his Official Website, THERL52Group.com) is a Super Bowl MVP and multi-time All Pro linebacker for the Baltimore Ravens who will undoubtedly go to the Hall of Fame as one of the best defensive players in the history of the NFL. Even as he nears the end of his career now in his mid-30’s, he’s still revered as one of the best in the league and is the leader and soul of the Raven’s football team.   Ray’s level of stardom and admiration in Baltimore and with football fans throughout the country is that of a rock star.

I grew up playing football since the age of 10 through my freshman year in college, so I’ve always loved the game and I follow it as much as time allows.  I’ll never forget when the Colts left Baltimore in Mayflower trucks for Indianapolis in the dead of night when I was a kid.  That was a sad day.  I think that if I had not discovered and fell in love with the sport of triathlon, I would have pursued a career as a football coach.

Starting the first workout with Ray at Under Armour.

The story goes that Ray has been using Spinervals workouts as part of his off-season conditioning program and was seeing the results he wanted.  So, when the unique opportunity presented itself to have one of greatest players of the game take part in a Spinervals video project, I wasn’t about to pass it up. As they say, when opportunity knocks, you'd better be prepared to answer the call.    After a few conference calls and meetings with Ray’s business partners and agent, Marc Rosen, we quickly set a date to shoot in July, prior to the start of training camp for NFL teams.  I am humbled by this because a star athlete like Ray can work with whomever he wants.  It's an honor to me that he chose Spinervals and further validates the benefits of intense indoor cycling workouts for all athletes.

The location chosen was the headquarters of performance apparel company, Under Armour (Official Website, http://www.underarmour.com/).  Another incredible Baltimore success story, Under Armour is one of Ray’s sponsors and features him in many of their iconic commercials, including the slogan, “Protect this HOUSE!” 

The casting of the athletes for the videos were handled by a long time friend and former pro-cyclist, Kristy, and her business partner, Greg, a former NFL player and U.S. Olympic Bobsledder.  They recruited some former professional athletes, including former NBA star Gheorghe Muresan and former Baltimore Oriole, Michael Young, in addition to local high school and collegiate team sport athletes (LaCrosse, Football, Basketball, etc.).  We even had a top Fitness Competitor and Raven Cheerleader in the videos to cover more athletic pursuits. And, of course, we had a few road cyclists and triathletes involved to stay true to our roots, competitive endurance sports training.

The day of shooting was flawless, as usual.  My production group included Mark Gambo and his crew at Jomar Productions, Torrence, Nancy and Heather. We have exercise video making down to a science … as I guess we should after 15 years and over 70 titles! J

I had not met Ray before the morning of the shoot.  He arrived with an entourage of people including his fiancé, personal assistant and personal chef/nutritionist.  He has an aura and a special presence about him that is apparent as soon as he enters a room.  People stared as their football hero got ready to mount his LOOK carbon bicycle attached to the green Kurt Kinetic Fluid Trainer as other athletes got on their own bikes or SPINNER NXT's. He graciously and very genuinely posed for pictures and signed autographs before and after the video tapings.

Coaching Ray through a tough set of intervals.

Ray started using Spinervals videos and added cycling to his legendarily intense training regimen about 1 year ago.  He is known as one of the hardest working athletes in the sport, training 6 hours a day, 6 days a week in preparation for the football season.  He likes Spinervals for the interval training, and saw how workouts like them can benefit team sport athletes, typically concerned more with short burst explosive power and speed than with endurance.  In a way, he’s a visionary, and looks beyond traditional training in the Strength and Conditioning field for team sport athletes. He believes that his hard training on the bike has helped his speed, power and stamina and that’s why he wanted to get together with me to let other Team Sport athletes know of his discovery.  Spinervals Team Sports Performance workouts will help take speed and strength athletes to new heights of success and Ray is creating this path.

Once on the bike, I was immediately impressed by his pure athleticism.  Here was a man of incredible speed, size (6’1”, 250 lbs) and strength and during the first set of high cadence leg speed drills, he was smooth and steady, spinning his legs at over 130 rpms.  “Awesome!”, I thought to myself… “he truly does “get it”.   You should have seen how the bike frame seemed to twist and bend at times when he performed high power intervals… frightening. 

The two workouts are about 50-60 min. in duration and feature a warm up,  a technique set, an anaerobic threshold set and a power/speed development set.  A gradual progression, intensity builds throughout the workout.  As anyone knows who does my workouts, I really get into it during the hard sets. I think that comes from my football background where emotions and intensity are so important, as opposed to patience and ‘holding back’, as in endurance sports.  In any event, during the hard sets when I was getting into it and talking about ‘heart’ and ‘focus’ and ‘paying the price to win’, Ray was getting into it too.  He’s a born motivator and we were playing off of each other’s emotions and intensity. His intensity, and that of the other athletes, was incredible and it gave me goosebumps with each hard set.  I felt like I was in the huddle with Ray getting ready to defend a  4^th and goal with one yard to go for a TD in the 4^th quarter.  My adrenaline was spiked so high during those sets, I can’t describe the feeling in words! I hope you can ‘feel it’ when you do the workouts.  Here's a sample video of his intensity on the field, 

Thanks goes out to my long time sponsors and partners, Life Time Fitness, SPINNING, Kurt Kinetic and FORD for their continuing support.  And thanks to Under Armour and GARMIN for their help in making this a reality.  Finally, thanks to the professional team at RL52, including Ray Lewis, Marc, Greg, Kristy and Laura... as well as the athletes who took part in the workouts. Awesome job!

Look for these new videos to be released in Fall 2011.

Train smart,

-       Coach Troy
p.s. for more pics from the video taping, please visit SPINERVALS on Facebook