Spinervals Review: Aero Base Builder Vol.17.0
minutes in duration
Before beginning any
exercise make sure you have taken the necessary health
precautions regarding your current physical conditioning. Make
sure you have plenty of some type of liquid with which to
hydrate, whether it be water or your favorite nutritional
drink. I highly recommend a nutritional drink. Most of
your popular brands on the market are great. Find one that
suits your taste. I also suggest drinking about every 5
minutes during your rides.
After reading this review, if you are unfamiliar with any
of the terminology or the design of the Spinervals
workouts, please read our introductory article on the
Spinervals training system: Getting
to Know Your Spinervals DVD.
is the second DVD of Aero Base Builder series and an
excellent one! As in all of the Aero Base Builder DVD’s,
Volume 17.0 was designed to fit into your pre or
post-season training with the emphasis placed on
maintaining a lower, aerobic heart rate while pedaling at
a higher cadence. However, there is no reason you could
not include any of the base building DVD’s as part of
your regular season training as well.
is an interesting workout and may initially fool you into
riding a bit harder, especially during the first set. If
you are not careful it will catch up with you! I will
explain later in the article. But first, a description of
17.0 starts off like most of the Spinervals workouts with
a warm-up set consisting of 3 x 30 second pick-ups with 30
seconds rest between each. This set is designed to warm-up
the legs and get the heart rate goin’ just a bit! But
not too much! Remember this an aerobic
base-building workout. After the warm-up, you will then
take about a 90 second break (while still spinning in an
easy gear) as Troy explains the main and upcoming set.
x 1 minute of riding with 15 seconds easy spin/rest
simply you are riding in your aerobic range for one
minute, then spinning in an easy gear for 15 seconds
(small ring in front, 15 on the back) then riding again
for a minute and so on. And you will do this 20 times!
This is an excellent set because you are basically riding
a straight, twenty minute ride. Yes, you are getting 15
seconds rest each minute. And yes, the rest portion does
allow enough time to perhaps catch your breath and take in
a quick sip of your nutritional drink, but it is short
enough to keep you heart rate from recovering too much.
Thus remaining closer to your aerobic range. So when you
begin each new one-minute ride, you should be within your
aerobic heart rate zone within a matter of seconds.
At the conclusion of the first set, you will spin
easy for about 90 seconds before beginning set number two.
Set # 2
x 2 minutes riding with 15 seconds rest between each.
like the first set, you are pretty much riding a straight
20-minute set. This time you are riding for 2 minutes,
then resting for 15 seconds, then riding for 2 minutes,
resting 15 seconds and so on. And you will do this 10
times. In this set you will spend a little longer in your
aerobic range while riding, but still only get 15 seconds
rest between each two-minute ride. Even more so than the
first set, your heart rate will probably not recover as
much and will probably remain close to if not still in
your aerobic range. And that’s ok!
That is the point to this set. To build your
aerobic endurance by trying to maintain a smooth aerobic
heart rate. Again, at the end of this set, you spin easy
for 90 seconds before beginning the third and final set.
x 4 minutes riding with 15 seconds rest between each.
again, you are increasing your ride time while still
maintaining a short rest/recovery period. In this set you
will ride for 4 minutes, then easy spin/recover for 15
seconds, then ride 4 minutes, easy spin for 15 seconds and
so on. And you will do this set 5 times. And unlike the
first two sets, your heart rate will probably not drop
below your heart rate range at all during the 15 second
recovery, but again, that’s ok! Take a drink if you have
to and take advantage of the break (albeit a short one!).
But make sure you maintain your aerobic heart rate during
this point in the workout, you may find your aerobic range
creaping up a bit. Mostly
due to cardiac drift (the natural rising of your heart
rate during prolonged activity – however, as your
aerobic training improves and your endurance becomes
greater, you will actually slow the onset of cardiac
drift!) which is why it is important you remain in your
aerobic zone. If you have to shift to an easier gear to
maintain a high cadence within your aerobic zone, then do
so! Remember, the key is to remain AEROBIC or in your
NOTE: Do not
start out too hard in the beginning of the first set (
consisting of 20 x 1 minute ride/15 seconds spin). As I
mentioned at the beginning of this review, the tendency
for some of you will be to ride a little harder during the
let’s think about it. The first set has you only riding
for one minute at a time with a 15 second recovery spin
which initially may seem like a nice rest period. During
the first two or three one-minute rides, many of you may
push yourself a little harder realizing that your heart
rate will not rise as fast within that one minute. Most
likely, some of you will achieve a higher than normal
cadence while still maintaining a lower than normal heart
rate. And you may think to yourself, ”WOW, I am riding
at over 100 rpms and my heart rate is 10-15 beats below my
you will quickly realize that the 15 second recovery/rest
period really is not that long! And you will discover that
upon beginning the next 1 minute ride, you may not be able
to maintain that high cadence at the same low heart rate.
And without a doubt, your heart rate will rise much
quicker than anticipated. Consequently, you will be forced
to slow your cadence in order to maintain your aerobic
range. This creates an erratic type of pace and is counter
productive to building a nice, steady aerobic pace.
begin the first set relaxed and even a bit slower than
normal. Use the first 5 or so 1-minute rides as your
warm-up. Focus more you your cadence and let your heart
adjust to the 15 second recovery period. Find that
balance. You should not be winded during the recovery
period. If you are, you are still trying to ride too hard.
Bring your heart rate up gradually. By number six or so
(the sixth 1-minute segment of the ride) your heart rate
should be in your zone for most of the ride.
this will be easier to control during the 2-minute rides
and more so during the 4 minute rides. But if you start
out to hard during the first set, you will not gain the
maximum benefits in sets #2 and #3.
I have become a huge fan of not only the Spinervals
training system in general, but especially the Aero Base
Building DVD’s. As
we progress through the Aero Base Building reviews you
will see a pattern develop in how these DVD’s were
created. It is clear that a great deal of effort,
knowledge and expertise went to creating this series. They
are created in such a way that you can use them
individually as part of your training program or for those
who are completely forced indoors during the off-season
you can use the entire series and the benefits will speak