As I've mentioned, my dad got me a spin bike for Christmas and I've been experimenting with it for the past two weeks.
My question to you experienced bikers/ tri-ers is: What is the best way to emulate tri bike training on a spin bike?
Today I kept the resistance low and spun away for 20 minutes. I don't have a monitor on the bike that tells me my RPM, I did count every so often for 10 second intervals getting 18-20 rotations each time. So 108-120, that is a bit high no? Is this is an accurate way to measure RPM? I counted every time my right foot pushed down. Does this mean I should bring the resistance up? I was neither out of breath nor were my legs very tired.
I have done some spins where I've alternated the resistance, spun at a higher resistance and added some standing climbs. I'm sure this is beneficial as well, but it is not the way you would ride on the road? (question mark because I am not stating it, I'm asking :)
Also: What should I be concentrating on form wise as I'm spinning?
Edit: Some awesome commenters have recommended 90 RPMs ( I've read this somewhere as well). So should I up the resistance to make 90 feel a bit more challenging, concentrate on push more, will pedaling at a higher res make my push stronger? I'm sorry I'm so clueless :/
More context: I'm training for a sprint tri (9.3 mile bike) in August. I have NO road bike experience and would like to get the feel for it. I guess the best way to do this would be to get on a road bike, but being there is snow on the roads and my bike purchasing is SLOW-going, this is my best option right now. I'm also contemplating an earlier "practice" tri.
HELP, I need guidance!! :D