Library

The following is a list of the books and videos and equipment belonging to FAST.  If members have any suggestions for books or videos that they think would make a useful addition to the library, please let me know.  To borrow any of these items, please contact: lib@swimfasttrifast.com

Reviews are available below - if you would like to write a review for an item you have borrowed, please send it to web@swimfasttrifast.com

Books
$5/book deposit required
Videos
$10/tape/CD/DVD deposit required
Equipment
$50 deposit & $25/trip rental fee per bike case; $100 deposit & $10/week rental fee per Computrainer min 2 week rental

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Reviews:

Spinervals 16.0 - Jan 2011 by Jaret Johnson

The workout is 80 minutes total
The setting is in a studio where Troy is working with several athletes riding bike trainers
and spin bikes. You may notice that one of the athletes is Bonnie Karas, she is a local
traithlete

Warm up easy including 3X30 seconds fast spin

4X5 minutes @ 75% with 1 minute rest
1 min easy
4X4 minutes @ 75% 45 seconds rest
1 min easy
4X3 minutes @ 75% 30 seconds rest
1 min easy
4X2 minutes @ 75% 15 seconds rest
1 min easy
4X1 minute @ 75%

Cool down

So basically 3X20 min with minimal rest. I did the 75% at 75% of my power threshold
but I really think the DVD wants you to do it at 75% of Max Heart rate, which would be
just a little bit easier. Think of an effort that would be ~15 to 20 beats below what you
would race an Olympic distance race at.

At any rate, you will be very near your Ironman pace, maybe a little bit quicker.

This video is good for getting started in the winter on the trainer. It’s not so hard that
it will hurt you but it’s not easy either. Troy keeps it interesting with his comments
(although I don’t necessarily agree with them) and encouragement throughout the
training session.

I would recommend doing this workout 3 times in a week then exchanging for the next
video in the series.

 

Spinervals 17.0 - January 2010 by Jaret Johnson

The workout is 75 minutes total:

Warm up easy including 3X30 seconds fast spin

20X1 min @ 75% with 15 seconds rest (he actually goofs and you ride 22 repetitions J)
1 min easy
10X2 min @75% 15 seconds rest
1 min easy
5X4 min @75% 15 seconds rest

Cool down

So basically 3X20 min with minimal rest. I did the 75% at 75% of my power threshold
but I really think the DVD wants you to do it at 75% of Max Heart rate, which would be
just a little bit easier. Think of an effort that would be ~20 to 25 beats below what you
would race an Olympic distance race at.

At any rate, you will be very near your Ironman pace, maybe a little bit quicker.

Much like Spinervals 16.0 this video is good for getting started in the winter on the
trainer. It’s not so hard that it will hurt you but it’s not easy either. Troy keeps it
interesting with his comments (although I don’t necessarily agree with them) and
encouragement throughout the training session.

I would recommend doing this workout 3 times in a week then exchanging for the next
video in the series.

Last Updated on Thursday, 21 April 2011 18:09