'Technical Corner Spinning  This series of Technical Corners explores the minutiae of the five main challenges we perform in spinning/indoor group riding on fixed flywheel/variable resistance bikes:  a) Detailed Bike Setup Instructions and discussion of RPE – Relative Perception of Exertion. b) Seated riding – Fast and Light versus Slow and Heavy c) Standing Climbing – Legs and Lungs, drive that tempo d) Running and Running Jumps are a serious speed challenge! Keep that rhythm or sit down!! e) “Freezes” – light resistance, this is all about coordination, skill and muscular endurance.  f) RAMP Testing – if you want to get somewhere first you need to know where you’re at.  RAMP Testing is useful to monitor your progress using a standardised, short and easily repeatable testing protocol. Week after week your thresholds improve, and your HR performance against a given power level becomes lower and more efficient. Finally, your peak power level at the apex of this process gives you information for further hone your training. As an example - my results today showed I was relatively OK holding peak power 350W for the final minute. Using the formula of 70-80% against that result to estimate my FTP (Functional Threshold Power is my theoretical ideal average max output for a solid hour and is perhaps cycling\'s \"golden standard\" measure of riding endurance) comes out at 245W-280W. Given today\'s test I will next try and hold 250W+ for an hour and see how that feels, then next week perhaps 260W and so on, that\'s called PROGRESSIVE OVERLOAD. More on that another time!  Here’s the entire Technical Corner playlist on the subject of spinning / indoor riding: https://www.youtube.com/playlist?list=PL6zyOzmzn-MqYYkZggBh1l2_IoV3Vh90I  If you have missed any of our past releases or want to go back to repeat past workouts, here is the entire playlist of all our videos to date:  https://www.youtube.com/playlist?list=PL6zyOzmzn-MoH1IG5JKyM3DX_e2T6igXB   ADVISORY NOTE  This video and any instruction contained in it is for entertainment purpose only.  As we have no control of your exercise technique or how you set up the equipment, nor any knowledge of your fitness status and overall medical condition(s), we cannot be responsible for any injuries you sustain if you try to follow this workout.  If it’s too hard for you, stay at your own pace.  If you are in any doubt, don’t do it.  Try this workout entirely at your own discretion.  If you have any pre-existing medical conditions please seek medical advice before doing this video.  Stay safe, stay well, keep fit to keep sane.' 

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