<p>I’ve set a goal for 2015 of 10 hours per week of fitness activity–for me, that includes weight training (with trainer), TRX, walking, yoga, and indoor cycling–just started Pilates reformer and think I’ll continue after the initial sessions. Is there an on-line tracker that I can use to record my activity? Are the trackers just for running? In the past, I’ve tracked on a calendar, but there are times when I travel and forget to bring the calendar–something on the iPhone would be great. Any suggestions?</p>
<p>“Pizzagirl, hovering, is just bio-mechanically wrong. The position of standing with your butt shoved back way to the rear of your saddle and your arms as far forward as possible with your trunk extended puts you in a position where your pelvis, hips, angle of your femur and tibia are all out of whack as you put added stress on your lower back to maintain the position. As MOWC also notes, the so called “jumps” up and down to a fast repetitive count breeds lousy form and increases the risk of injury.”</p>
<p>Thanks for the explanation. The “hovering” we do isn’t really at that angle - it’s more of a straight up and down with a straighter back, and arms are either on the closest rung of the handlebars or at your side. We might go up, but it might be to an 8 count or 4 count and then go back down, versus hop up and down. Does that make a difference, or is it all just bad?</p>
<p>The bikes that my class uses are bikes that angle side to side, so it feels like you’re actually making a turn and leaning accordingly. </p>
runningahead allows you to customize your log and add all activities, and it will total them for you. You can check it out and see if it will work for you. It is always available to see on your phone, and you can log from your phone.
<p>Myfitnesspal has a rudimentary exercise tracker. A very full robust dietary and training tracker is Weightmania which enables you sync between your computer and mobile device.</p>
<p>I also agree about the importance of cycling shoes for spin class. You won’t want to invest in them until you decided it’s something you want to continue, but it makes a HUGE difference in what you can accomplish and how you feel in the pedals.</p>
<p>As always, such good thorough advice - thanks all so much! If I can get to my fitness center tomorrow I’m going to inquire about new classes that start in January.</p>
<p>Pizzagirl, an 8 or 4 count in each direction isn’t so bad in that it simulates getting out of the saddle as you would if encountering a short steep hill or roller you wanted to power over. Where I would diverge is if multiple jumps are done in sequence as an “exercise” rather than the transitional movement from seated to standing that it’s really intended to be. When used simply as a transition, you can then focus on form and technique when standing and then back down when spinning in the saddle. </p>
<p>The hovering you describe isn’t as extreme as “hovering” often is but I bet that as you look out across the room, most if not all of the riders are bobbing their bodies up and down in synchronicity with each other when standing. Try keeping you torso relatively quiet and still when standing and focusing your energy and power through your legs. It’s natural to have some upper body movement when standing but rhythmic bobbing in place when standing is a waste of energy and also causes bad form that impacts on your hips and knees. Also, if I understand you correctly, your instructor has you hang your arms at your side when standing. That’s incredibly dangerous, especially if the bikes you use are set up as fixed gear (ie can’t coast). With the inertia that builds up in the flywheel and your feet locked into the pedals, the “look Ma, no hands” stuff is a serious injury waiting to happen. I’ve been spinning for 21 years and frankly I would walk out of a class if an instructor told the class to do rthat.</p>
<p>A lot of indoor riders really like the bikes that steer and lean. Makes it more interesting and simulates the movement of a bike when ridden outside. One thing to be aware of though, if these are the bikes where the handlebars steer, they steer by turning the bars in the direction of the “turn” or lean. On an actual bike, the bike turns and leans by virtue of counter-steering. Be careful not to rotate your torso as part of the “turning” or “leaning” process so that your torso remains in alignment with your lower body. </p>
<p>Thanks, michaelnKat. I appreciate the explanation.</p>
<p>There is one part where they try to have us stand up sans hands and not bobble, but the tension on the bike is high and the cadence is slow - like pedaling through mud. Most of us are still holding on though as that requires a lot of core strength! This is Corepower Ryder that I’m referring to. </p>
<p>After 2 weeks of no biking, I decided to make it an easy re-entry. I just did 30 minutes yesterday and enjoyed it immensely. </p>
<p>We are supposed to get some sketchy weather in the next couple of days, so I’m going to try to put in some more time today. </p>
<p>Pizzagirl, the Corepower Ryder classes I’m familiar with are Corepower Yoga studios that have added RealRyder indoor cycling to their repertoire. The RealRyder bikes have generated a lot of interest with both advocates and detractors both of which include many persons with extensive cycling, indoor cycling, and various exercise sciences backgrounds. I’m not going to enter that fray other than to make a few observations and comments. First, the turning or leaning on the RealRyders is accomplished by actually turning the handlebars in the direction of the lean, which is not what happens on an actual bike (except at very low speeds). In addition, there is an inherent self righting force on a real bike which is missing from RealRyders which tend to flop around from side to side. Because of these differences, it is critical that your instructor focus on form and proper bio-mechanics. Because of the greater demands on control muscles that RealRyders require, as you get fatigued, there is a much greater chance of your form falling apart which can result in joint and body segment misalignments and the imposition of unwanted torsional forces as the bike continues to move from side to side. It is very important to focus on form.</p>
<p>As to the standing with “no hands”, even as you describe it, I don’t think that is wise. Doing “stability training” on the moving pedals is a serious injury waiting to happen. My recommendation would be to ignore the instructor instructions to drop your arms. (I don’t think this movement is even part of the RealRyder certification program.) If you want the stability/core work, do Bosu exercises including 1 legged heel to floor touches, dumbbell curls with light weights while standing 1 legged on a Bosu, etc. Guaranteed to challenge all of your stability control muscles and abs in a much safer injury free manner.</p>
<p>First in a set of cold swims. Our weather has become cold and rainy, but with a heated, outdoor pool, we carry on. Hard core! </p>
<p>I hope my body fighting to stay warm will burn more calories, too. </p>
<p>Pretty darn cold out there today. Sunny but 20’s. Time available was also short so settled for a 30 minute run at the gym. Picked up a class schedule for January - definitely planning on trying out a class or two - hoping to put some new interest in the fitness routine for the winter!!! There is a lunchtime cycling class that is only 30 minutes and an evening one that is 45 minutes. Will definitely give them a try! Stay tuned. :)</p>
<p>Raking, weed pulling, vacuuming, sweeping, and stairs will have to count as my exercise for today. Reward: <em>the best</em> smoked salmon and an order of sesame balls.</p>
<p>Indoor intervals today. 4 sets of 2x133 and 2x266.</p>
<p>Weed pulling? At the end of December?! I’m almost jealous!!! :)</p>
<p>Abasket, be careful what you wish for! Oh those weeds… Never ending story!</p>
<p>Fortunately not bad, and that’s the way I prefer it, for sure!</p>
<p>Snow shoveling for the last 3 days twice a day- trying to keep the long driveway good for D who is visiting and for me to go back to work tomorrow. I am counting this as cross training/strengthening and some how it seemed less difficult when telling myself that. Oh and the muscle were all the ones I don’t usually use, sore. </p>
<p>3 miles on the dreadmill this morning. It was 25 and windy outside, so I opted for boring but warmer. Finished the year with 1308.1 miles and 160.1 for the month of December. I thought about stopping a tenth short this morning so I would have even miles, but I like to “go the extra”, so there’s that. </p>
<p>I did have a not-so-proud moment the other evening. At about 8pm, I was really short on my Vivofit non-running steps for the day. I started walking up and down the hallway in our house (circling living room, dining room, etc)- the business school could have come over and charted the Random Walk. While I did this, I was cradling the 1/2 gallon tub of peppermint stick ice cream and eating the small bit that remained in the container. Yes- that happened. </p>
<p>Plan for noon is the make my return to hot yoga. It’s been months, so this will make me very sore.</p>
<p>MOWC, I’m loving that Image of you and your ice cream container. :). The walking was canceling out those last bits of peppermint!! </p>
<p>Congrats again on your annual total - a testament to your dedication!</p>