Our Sunday Spinerval program, for cycling enthusiasts has proven to be very popular. So much so, that we've added a Tuesday night class as well. If you're interested in improving your pedal power while riding on your own bike throughout the fall and winter, this class is for you. This desire, fueled by the know-how and training intensity contained in each of these bike trainer workout videos will help make you a stronger cyclist come next season.
Join your Body Shoppe friends for an intense cycling workout that produces results. Each workout is geared toward a s pecific skill set allowing you to focus on the area of cycling that you want to improve.
Come join us, Sunday mornings at 10:00, or Tuesday evenings at 6:00PM throughout the winter months. Bring you bike, your trainer a towel to set up on and a couple of water bottles.
Cost for this program are the same as our Spinning classes
Please look below the image to see the Spinerval Schedule as it comes to be. We will be ordering more DVD's as time goes on.
Spinerval
SPINERVAL SCHEDULE
3/8/2009 And yet another new workout. This one courtesy of Coach Brian, (Brian Wadman that is). Ironman Brian Wadman has designed a workout for just for us. He'll be our Coach for the evening.
3/3/2009 A brand new workout. Tonights DVD is just under an hour long and will take us outdoors, (at least with the imagery). Not a Coach Troy workout but what looks like a quality workout courtesy of Dr. Howie Natenshon.
3/1/2009
Spinerval No. 13.0 Tough Love 1 1/2 hours of this 3 hour workout (This is finally the second half of this three hour workout Difficulty level 9.9
This is an incredible 3-hour interval session designed for the cyclist preparing for long distance events such as centuries, road races or Ironman distance triathlons. This brutal but effective 3 hour workout will increase your endurance, strength and confidence better than any other! Learn why Coach Troy says 3 hours on the trainer is worth over 4 hours on the road!
2/24/2009
Spinerval No. 19.0 Bending Crank Arms 58 minutes, Difficulty Level 9.5 Building maximum strength on the bike is best achieved by working hard and generating force in a range of motion specific to cycling. In Spinervals 19.0 - "Bending Crank Arms", Coach Troy guides you through a muscle building, cycling specific strength workout that will make you stronger and more powerful. Join him for a very challenging workout of 'off the bike' strength work with dumbbells and 'on the bike' strength work with huge gears for an extremely effective combination for maximum strength development. Do this workout and you'll soon be so strong, you'll be 'bending crank arms'.
2/22/2009 Spinerval No. 9.0 Have Mercy 2 hours, Difficulty Level 10.0
What word describes this DVD? Tortuous!! "Have Mercy" is a 2 hour compilation of the hardest intervals sets from other Spinervals DVD workouts! Remember the brutal acceleration sets?! The race simulation? The sprint sets? Well… do them one after the other and you have one of the toughest two hours you can spend on an indoor trainer!! You'll be begging Coach Troy to "Have Mercy".
2/17/2009 Spinerval No. 27 Threshold Test and Suffer Fest 60 minutes
Difficulty Level 9.5
Threshold Test & Suffer Fest serves dual purposes. A great threshold building workout designed to boost your anaerobic threshold and sustainable power output for time trialing events including triathlons, this workout also functions as a repeatable 'field test' used by many prominent coaches and exercise physiologists to determine an athletes 'Functional Threshold', or that output of work (power) one can sustain on average over a 20 minute period.
2/15/2009
Spinerval No. 13.0 Tough Love 1 1/2 hours of this 3 hour workout Difficulty level 9.9
This is an incredible 3-hour interval session designed for the cyclist preparing for long distance events such as centuries, road races or Ironman distance triathlons. This brutal but effective 3 hour workout will increase your endurance, strength and confidence better than any other! Learn why Coach Troy says 3 hours on the trainer is worth over 4 hours on the road!
2/10/2009
Spinerval 3.0 - Suffer-O-Rama 45 minutes, Difficulty Level 9.3
Let's face it. In order to become a faster cyclist, you have to endure discomfort in training and racing. In other words, you have to learn how to suffer!! Spinervals 3.0 - Suffer-o-Rama, will teach you how to suffer on the bike with 45 minutes of explosive power sprints and highly anaerobic sets. Brutal, but soooo effective!
Length: 45 minutes
2/8/2009 Spinerval No. 2.0 Time Trial Special 60 minutes
Difficulty Level 9.1
The Time Trial. The Race of Truth! You against the clock. In Spinervals 2.0 - Time Trial Special, you will prepare yourself for the race against the clock with sustained intervals above your 40k Time Trial Pace. Perfect for the serious time trialist or triathlete, this 60 minute workout will increase your anaerobic threshold pace faster than you ever thought possible!
2/3/2009 Spinerval No. 1.0 No Slackers Allowed 45 minutes
Difficulty level 9.0
Join Coach Troy and 20 competitive cyclists in this 45 minute high intensity workout. An exciting combination of interval sets including ladders, superspins, tempo sets and sprints, "No Slackers Allowed" is for any athlete hoping to improve all aspects of their cycling fitness.
2/1/2009
Spinerval No. 13.0 Tough Love 1 1/2 hours of this 3 hour workout Difficulty level 9.9
This is an incredible 3-hour interval session designed for the cyclist preparing for long distance events such as centuries, road races or Ironman distance triathlons. This brutal but effective 3 hour workout will increase your endurance, strength and confidence better than any other! Learn why Coach Troy says 3 hours on the trainer is worth over 4 hours on the road!
1/27/2009
Spinerval No. 7.0 Uphill Grind 45 minutes Difficulty level 9.5
Hills... You either love 'em or you hate 'em. Our cast of elite female cyclists, triathletes and road cyclists suffer with you while developing incredible hill climbing strength! Join Coach Troy and the group for the ultimate 45 minute hill training workout video. Train alongside U.S. Olympic Triathlete Joanna Zeiger as she prepares for world class competition!
1/25/2009
Spinerval No. 16.0 Aerobic base builder 1 80 minutes Difficulty Level 7.5
"Aero Base Builder I" is an 80 minute workout focusing on technique and 'aerobic' or 'blue zone' intensity training. Join Coach Troy as he guides the cast of elite athletes through a structured and highly effective aerobic workout that will greatly enhance your fat burning metabolism, capillary density and other physiological parameters important to maximizing your peak fitness.
1/20/2009
Spinerval No. 27 Threshold Test and Suffer Fest 60 minutes Difficulty Level 9.5
Threshold Test & Suffer Fest serves dual purposes. A great threshold building workout designed to boost your anaerobic threshold and sustainable power output for time trialing events including triathlons, this workout also functions as a repeatable 'field test' used by many prominent coaches and exercise physiologists to determine an athletes 'Functional Threshold', or that output of work (power) one can sustain on average over a 20 minute period.
By learning one's functional threshold and retesting it every 6-8 weeks, an athlete can accurately determine the proper training zones as well as assess their training progress over time. This form of performance testing is critical for anyone interested in getting faster on the bike and achieving optimal results through a structured training program. If you have a heart rate monitor, bring it!
1/18/2009
Spinerval No. 25.0 Aero base builder V (The Compilation) 120 minutes, Difficulty Level 7.5
Aerobic Base training is an important factor in any serious endurance athletes training program. Coaches agree that that more expansive an athlete's aerobic foundation becomes, the more efficient that athlete becomes at utilizing oxygen, enabling them to go longer and faster.
Aero Base Builder V by Coach Troy is an aerobic base training session combining some of the best sets from the first four Aero Base Builders in the Spinervals Series in a 2 Hour workout. Athletes will find this workout to be ideal for longer aerobic training sessions and will enjoy the variety this workout has to offer.
1/13/2009
Spinerval No. 19.0 Bending Crank Arms 58 minutes, Difficulty Level 9.5 Building maximum strength on the bike is best achieved by working hard and generating force in a range of motion specific to cycling. In Spinervals 19.0 - "Bending Crank Arms", Coach Troy guides you through a muscle building, cycling specific strength workout that will make you stronger and more powerful. Join him for a very challenging workout of 'off the bike' strength work with dumbbells and 'on the bike' strength work with huge gears for an extremely effective combination for maximum strength development. Do this workout and you'll soon be so strong, you'll be 'bending crank arms'.
1/11/2009
Spinerval No. 10 Ride and Stride 70 minutes Difficulty Level 9.1 Master the bike to run transition using Ride & Stride, the ULTIMATE “brick” workout for triathletes! This workout is for cyclists too! Coach Troy simultaneously conducts a highly effective cycling workout interval session that will prepare the cyclist for time trial efforts. This workout is done on the bike. At this point we are not incorporating the running portion.
1/6/2009
Spinerval 3.0 - Suffer-O-Rama 45 minutes, Difficulty Level 9.3
Let's face it. In order to become a faster cyclist, you have to endure discomfort in training and racing. In other words, you have to learn how to suffer!! Spinervals 3.0 - Suffer-o-Rama, will teach you how to suffer on the bike with 45 minutes of explosive power sprints and highly anaerobic sets. Brutal, but soooo effective!
Length: 45 minutes
1/4/2009
Spinerval No. 9.0 Have Mercy 2 hours, Difficulty Level 10.0 What word describes this DVD? Tortuous!! "Have Mercy" is a 2 hour compilation of the hardest intervals sets from other Spinervals DVD workouts! Remember the brutal acceleration sets?! The race simulation? The sprint sets? Well… do them one after the other and you have one of the toughest two hours you can spend on an indoor trainer!! You'll be begging Coach Troy to "Have Mercy".
12/30/2008 Tuesday Spinerval No. 7.0 Uphill Grind 45 minutes
Difficulty level 9.5 HAPPY NEW YEAR EVERYONE!
Hills... You either love 'em or you hate 'em. Our cast of elite female cyclists, triathletes and road cyclists suffer with you while developing incredible hill climbing strength! Join Coach Troy and the group for the ultimate 45 minute hill training workout video. Train alongside U.S. Olympic Triathlete Joanna Zeiger as she prepares for world class competition!
12/28/2008 Sunday Spinerval No. 22.0 Trialapalooza 80 minutes
Difficulty level 9.8
Successful time trialing requires a highly developed sense of pacing and energy management. Spinervals 22.0 - Time Trailapalooza is the ultimate workout for the competitive cyclist or triathlete who wants to get faster in the race against the clock!
Join Coach Troy and a group of elite athletes from the Minnesota cycling community for this scientific time trial workout based on improving your sustainable power output. Designed to be done with (or without) a PowerTap power meter, Time Trialapalooza will help you to increase your anaerobic threshold while learning how to pace yourself properly for your next time trial event. Add this workout into your training program and you'll be amazed with the results!
This workout includes progressively harder sets (20 minutes / 15 minutes / 10 minutes / 5 minutes) with 5 minute recovery intervals.
12/23/2008 Tuesday Spinerval No. 2.0 Time Trial Special 60 minutes Difficulty Level 9.1
The Time Trial. The Race of Truth! You against the clock. In Spinervals 2.0 - Time Trial Special, you will prepare yourself for the race against the clock with sustained intervals above your 40k Time Trial Pace. Perfect for the serious time trialist or triathlete, this 60 minute workout will increase your anaerobic threshold pace faster than you ever thought possible! OK people, Christmas Eve is tomorrow. What better way to get on Santa's good side than a good workout! Be there or suffer the consequences of an angry Santa!
12/21/2008 Sunday Spinerval No. 10 Ride and Stride 70 minutes Difficulty Level 9.1Master the bike to run transition using Ride & Stride, the ULTIMATE “brick” workout for triathletes! This workout is for cyclists too! Coach Troy simultaneously conducts a highly effective cycling workout interval session that will prepare the cyclist for time trial efforts. This workout is done on the bike. At this point we are not incorporating the running portion.
12/16/2008 Tuesday Spinerval No. 27 Threshold Test and Suffer Fest 60 minutes
Difficulty Level 9.5
Threshold Test & Suffer Fest serves dual purposes. A great threshold building workout designed to boost your anaerobic threshold and sustainable power output for time trialing events including triathlons, this workout also functions as a repeatable 'field test' used by many prominent coaches and exercise physiologists to determine an athletes 'Functional Threshold', or that output of work (power) one can sustain on average over a 20 minute period.
By learning one's functional threshold and retesting it every 6-8 weeks, an athlete can accurately determine the proper training zones as well as assess their training progress over time. This form of performance testing is critical for anyone interested in getting faster on the bike and achieving optimal results through a structured training program. If you have a heart rate monitor, bring it!
12/14/2008 Sunday Spinerval No. 16.0 Aerobic base builder 1 80 minutes
Difficulty Level 7.5
"Aero Base Builder I" is an 80 minute workout focusing on technique and 'aerobic' or 'blue zone' intensity training. Join Coach Troy as he guides the cast of elite athletes through a structured and highly effective aerobic workout that will greatly enhance your fat burning metabolism, capillary density and other physiological parameters important to maximizing your peak fitness.
12/9/2008 Spinerval No. 19.0 Bending Crank Arms 58 minutes, Difficulty Level 9.5
Building maximum strength on the bike is best achieved by working hard and generating force in a range of motion specific to cycling. In Spinervals 19.0 - "Bending Crank Arms", Coach Troy guides you through a muscle building, cycling specific strength workout that will make you stronger and more powerful. Join him for a very challenging workout of 'off the bike' strength work with dumbbells and 'on the bike' strength work with huge gears for an extremely effective combination for maximum strength development. Do this workout and you'll soon be so strong, you'll be 'bending crank arms'.
12/7/2008 Spinerval No. 25.0 Aero base builder V (The Compilation) 120 minutes,
Difficulty Level 7.5
Aerobic Base training is an important factor in any serious endurance athletes training program. Coaches agree that that more expansive an athlete's aerobic foundation becomes, the more efficient that athlete becomes at utilizing oxygen, enabling them to go longer and faster.
Aero Base Builder V by Coach Troy is an aerobic base training session combining some of the best sets from the first four Aero Base Builders in the Spinervals Series in a 2 Hour workout. Athletes will find this workout to be ideal for longer aerobic training sessions and will enjoy the variety this workout has to offer.
12/2/2008
Spinerval 3.0 - Suffer-O-Rama 45 minutes, Difficulty Level 9.3
Let's face it. In order to become a faster cyclist, you have to endure discomfort in training and racing. In other words, you have to learn how to suffer!! Spinervals 3.0 - Suffer-o-Rama, will teach you how to suffer on the bike with 45 minutes of explosive power sprints and highly anaerobic sets. Brutal, but soooo effective!
Length: 45 minutes
11/30/2008 Sunday Before you read the title, time, difficulty level and description below, REMEMBER, it's Thanksgiving weekend AND YOU DID OVEREAT! This workout will burn off a few extra calories......probably around 1,000. Join us!
Spinerval No. 9.0 Have Mercy 2 hours, Difficulty Level 10.0
What word describes this DVD? Tortuous!! "Have Mercy" is a 2 hour compilation of the hardest intervals sets from other Spinervals DVD workouts! Remember the brutal acceleration sets?! The race simulation? The sprint sets? Well… do them one after the other and you have one of the toughest two hours you can spend on an indoor trainer!! You'll be begging Coach Troy to "Have Mercy".
11/25/2008 Tuesday Spinerval No. 7.0 The Uphill Grind, 45 minutes,
Difficulty Level 9.5
Hills... You either love 'em or you hate 'em. Our cast of elite female cyclists, triathletes and road cyclists suffer with you while developing incredible hill climbing strength! Join Coach Troy and the group for the ultimate 45 minute hill training workout video. Train alongside U.S. Olympic Triathlete Joanna Zeiger as she prepares for world class competition!
11/23/2008 Sunday Spinerval No. 5.0 Mental Toughness, 90 minutes,
Difficulty level 9.5
Mental toughness is about learning how to tolerate discomfort. It is about training your mind to take your body to a new level. Spinervals 5.0 - Mental Toughness, is a 90 minute workout with the emphasis on steady state intervals. In the middle of the workout , you will actually hop off the bike and participate in a set of Isometric squats the ultimate 'mental toughness' developing drill. This is the ideal workout for those longer sessions necessary to develop high-end aerobic conditioning.
11/18/2008 Tuesday Spinerval No. 27 BRAND NEW Threshold Test and Suffer Fest60 minutes Difficulty Level 9.5
Threshold Test & Suffer Fest serves dual purposes. A great threshold building workout designed to boost your anaerobic threshold and sustainable power output for time trialing events including triathlons, this workout also functions as a repeatable 'field test' used by many prominent coaches and exercise physiologists to determine an athletes 'Functional Threshold', or that output of work (power) one can sustain on average over a 20 minute period.
By learning one's functional threshold and retesting it every 6-8 weeks, an athlete can accurately determine the proper training zones as well as assess their training progress over time. This form of performance testing is critical for anyone interested in getting faster on the bike and achieving optimal results through a structured training program. If you have a heart rate monitor, bring it!
11/16/2008 Sunday Spinerval No. 14 Time Trial, 90 minutes Difficulty Level 9.7
They call it the race of truth - athlete versus the stopwatch. There is no better measure of a cyclist’s fitness. Perfect for any rider getting ready for a time trial or simply wanting to increase their lactate threshold!
11/11/2008, Tuesday Spinerval No. 2.0 Time Trial Special 60 minutes Difficulty Level 9.1
The Time Trial. The Race of Truth! You against the clock. In Spinervals 2.0 - Time Trial Special, you will prepare yourself for the race against the clock with sustained intervals above your 40k Time Trial Pace. Perfect for the serious time trialist or triathlete, this 60 minute workout will increase your anaerobic threshold pace faster than you ever thought possible!
11/9/2008 Sunday Spinerval No. 16.0 Aero Base Builder 1 80 minutes Difficulty Level 7.5
"Aero Base Builder I" is an 80 minute workout focusing on technique and 'aerobic' or 'blue zone' intensity training. Join Coach Troy as he guides the cast of elite athletes through a structured and highly effective aerobic workout that will greatly enhance your fat burning metabolism, capillary density and other physiological parameters important to maximizing your peak fitness.
11/4/2008 Tuesday Spinerval No. 3.0 Suffer-O-Rama 45 minutes Difficulty Level 9.3
Let's face it. In order to become a faster cyclist, you have to endure discomfort in training and racing. In other words, you have to learn how to suffer!! Spinervals 3.0 - Suffer-o-Rama, will teach you how to suffer on the bike with 45 minutes of explosive power sprints and highly anaerobic sets. Brutal, but soooo effective!
11/2/2008 Taste of Fitness Spinerval No. 10 Ride and Stride 70 minutes Difficulty Level 9.1
Master the bike to run transition using Ride & Stride, the ULTIMATE “brick” workout for triathletes! This workout is for cyclists too! Coach Troy simultaneously conducts a highly effective cycling workout interval session that will prepare the cyclist for time trial efforts. This workout is done on the bike. At this point we are not incorporating the running portion.