{"id":671,"date":"2010-01-30T10:40:20","date_gmt":"2010-01-30T16:40:20","guid":{"rendered":"http:\/\/www.bigdadoo.com\/blog\/2010\/01\/30\/indoor-training-on-the-bike\/"},"modified":"2010-01-30T10:40:27","modified_gmt":"2010-01-30T16:40:27","slug":"indoor-training-on-the-bike","status":"publish","type":"post","link":"https:\/\/www.bigdadoo.com\/blog\/2010\/01\/30\/indoor-training-on-the-bike\/","title":{"rendered":"Indoor training on the bike"},"content":{"rendered":"<div style=\"float: right; margin-left: 10px; margin-bottom: 10px; margin-top: 0px;\"><img decoding=\"async\" src=\"http:\/\/www.spinervals.com\/products\/images\/item20.jpg\" \/><\/div>\n<p>Back around Christmas time I purchased my first ever Spin workout DVD. I picked the Spinnervals 19.0 Bending Crank Arms. I really didn&#8217;t know what I was getting into and the first workout was a killer and I really couldn&#8217;t keep up with my on-screen riding companions. The thing I really didn&#8217;t know in advance, was the off bike work. In between spin interval sets on the bike there are squat sets off the bike. You&#8217;re commanded to do as many squats as possible in 30 seconds and then hold an iso-squat for another 30 seconds, a 30 second rest and then do it again, and again. Then the sets get longer, 45 seconds and then a minute! <\/p>\n<p>Well after 4 weeks of doing this workout, I&#8217;m noticing an improvement. I can almost keep up with the crew all the way to the end, no throwing up involved, but it gets close some times. I began to wonder exactly how many squats are involved in a session. Well the pace is about 1 per second and today I managed just over 455 squats. Now some of the keeners on the DVD are holding 5-10lb. dumbbells and I&#8217;m not at that level &#8211; yet.<\/p>\n<div class=\"zemanta-pixie\"><img decoding=\"async\" class=\"zemanta-pixie-img\" alt=\"\" src=\"http:\/\/img.zemanta.com\/pixy.gif?x-id=9c663a47-889c-86d6-9c5a-836fcddd7f61\" \/><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Back around Christmas time I purchased my first ever Spin workout DVD. I picked the Spinnervals 19.0 Bending Crank Arms. I really didn&#8217;t know what I was getting into and the first workout was a killer and I really couldn&#8217;t keep up with my on-screen riding companions. The thing I really didn&#8217;t know in advance, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_crdt_document":"","_eb_attr":"","footnotes":""},"categories":[11,4],"tags":[],"class_list":["post-671","post","type-post","status-publish","format-standard","hentry","category-activities","category-cycling"],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.bigdadoo.com\/blog\/wp-json\/wp\/v2\/posts\/671","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bigdadoo.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bigdadoo.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bigdadoo.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bigdadoo.com\/blog\/wp-json\/wp\/v2\/comments?post=671"}],"version-history":[{"count":0,"href":"https:\/\/www.bigdadoo.com\/blog\/wp-json\/wp\/v2\/posts\/671\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.bigdadoo.com\/blog\/wp-json\/wp\/v2\/media?parent=671"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bigdadoo.com\/blog\/wp-json\/wp\/v2\/categories?post=671"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bigdadoo.com\/blog\/wp-json\/wp\/v2\/tags?post=671"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}