Pro Cycling Team Garmin Transitions Turns To New Leaf For Training

I became a huge fan of New Leaf Fitness Metabolic Testing a few years ago after I had my first Metabolic Assessment. Before that I was convinced that my AT (Anaerobic Threshold) was 155 BPM, only to learn it was actually 162 BPM.

If you can stand the poor audio quality of one my earlier Podcasts I have a very informative discussion with Jessica Christiansen, the Education and Training Manager for New Leaf Fitness.

Pro Cycling Team Garmin Transitions has just announced that they are using New Leaf Metabolic Testing as a part of their training.

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Everything you need to conduct Threshold Field Tests in your Indoor Cycling class.

ICI/PRO Members – here is Jennifer’s video presentation on conducting a Threshold Field Test with your class. I have also included links to the ZONE methodology and the HR ZONE calculators -HERE- and Jennifer’s Threshold Field Test ICI/PRO Audio Profile #84

Threshold Field Test Q&A teleseminar this Sunday

We postponed last week’s teleseminar due to the SuperBowl….and scheduled it right smack in the middle of Valentines evening! But no more postponing. Depending on where you are in the world, put your romantic dinner (or breakfast) off a little bit or schedule it a little earlier. My husband is just going to have to wait for dinner (as long as he keeps the champagne nice and cold)!

As I said before, but it bears repeating, even if you aren’t quite ready to do a field test with your students and make the transition to threshold-based heart rate training, begin now to learn more and cement your understanding of this important subject. Because mark my words, we are on the cusp of a change in this industry. You will start to see more and more programs making the suggestion to move beyond MHR-based zones.

Here is an example of some of the excellent questions I’ve gotten from ICI/PROmembers around the world that will be covered in this weekend’s call: Read more…

The Myth of Maximum Heart Rate

How many times have you heard from your students that the heart rate you asked for is just too easy? How many times have you been faced with comments like I mentioned in my last post, where my student Annie said she rode at 95% for the entire class (and you know that that would be impossible)?

Indoor cycling instructors are faced with a conundrum. The fitness industry is “stuck” on the concept of using age to determine max heart rate (MHR), yet we know it is an incorrect assumption. Even worse, the bogus formula of 220 – age = max heart rate is ubiquitous; every cardio machine and heart rate monitor that asks you for your age is using that formula to prescribe training zones based on MHR.

You’re no better off than if you closed your eyes and threw a dart at the maximum heart rate chart.

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Can you answer your students’ questions about heart rate?

This morning I taught a tough interval class in which we did numerous intervals above threshold. There were a lot of smiling faces afterward, their legs drained, faces red. As usual my students are eager to learn the training information I give them with each class and they listened carefully as I explained the importance of recovery after this kind of intensity. I explained that this intensity is great for burning total calories (though not fat calories), but if they trained here too often with insufficient recovery afterwards, their ability to raise their heart rates to the desired level in successive classes would be compromised, as would their performance.

I said, “unless you are an elite athlete who has finely tuned her training to peak for a specific high intensity event, you probably wouldn’t be riding at this intensity on successive days.”

Afterwards, one of my newer students (who hasn’t yet been through a field test with me to determine training zones based on threshold) came up and asked me a question about her heart rate. Annie is in her 50’s (and no, she’s not an elite athlete). The following was our dialogue and it represents one of the classic misunderstandings that exist when it comes to heart rate training (and especially max heart rate).

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ICI Podcast #40 – iSpinning™ iPhone® App & SMHEART LINK™ from iTMP Technology

iSpinning™, the new iPhone® App, along with the SMHEART LINK™ is coming to your studio soon!

As an Indoor Cycling Instructor, I feel it will be helpful for you to have some understanding of how it works and the value it can bring to you and your Spinning class.

Michael Williams, the CEO of iTMP Technology, is my guest for episode #40.  Can you believe 40? Michael and I discuss his personal inspiration and fitness journey that lead to the development of the iSpinning iPhone app. iTMP also is offering other iPhone fitness apps; iRPM, iBPM and the iNewLeaf app that brings your Heart Rate Training Zones from your latest Metabolic assessment right into your iPhone or iPod touch.

Listen to the Podcast below or subscribe for free using iTunes or Zune.

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ICI Podcast #36 – NuMetrex Instructor Panel Conference Call

Amy hosts this episode along with Celebrity Coach Dr. Alinda Perrine.

Together they conduct a conference call with the Indoor Cycling Instructors who participated on our NuMetrex Panel.  Listen as each Instructor describes her experiences teaching and working out with the NuMetrex Sports Bra and clip-on-transmitter.  During the call Dr. Alinda gives some excellent advise on introducing Heart Rate training to your Cycling Class.

You can read Dr. Alinda’s articles here http://www.numetrex.com/coachscorner

Listen to the Podcast below or subscribe for free using iTunes or Zune.

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ICI Podcast #33 – Keiser Instructor Certification and New M5 Elliptical Trainer

Keiser Master Trainer Suzette O’Byrne and I discuss the initial response to their new correspondence Indoor Cycling certification course. Keiser has recently introduced their new M5 elliptical trainer and have created a certification program so you can bring the cross training benefits of an elliptical trainer into your class. Update: here is a video of the M5 in action – http://www.keiser.com/m5/

149 Keiser® Striding and Cycling: An Indoor Collision

The first available M5 certification is at the April IDEA Fitness Fusion conference

Workshop PREMIERE (Description from IDEA’s site) Suzette O’Byrne and Krista Popowych Group elliptical classes are HOT in Europe! Now you can be among the first in North America to experience “striding” in combination with indoor cycling in this fun and innovative workout format. First, we will cover striding foundations and teach you how to use the on-board computers so you may monitor your progress. Next, discover how you can implement a variety of training methods (i.e., interval drills, speed drills, hiking drills, recovery drills, etc.) for ultimate fitness. Finally, get information on how to develop a class that blends these two formats into one amazing workout. Repeated as sessions 209, 249 and 309. Listen to the Podcast below or subscribe for free using iTunes or Zune.

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ICI Podcast #30 – Dr Alinda Perrine – Heart Rate Training & NuMetrex Instructor Panel

Dr Alinda Perrine joins me again! We discuss introducing Heart Rate Training to your Indoor Cycling Class and announce the formation of a NuMetrex Instructor Panel.    One of the Instructor “testing” opportunities I was hinting about.

Alinda is the Celebrity Coach for NuMetrex and and creator of  ZoneX™ Sensible Heart Rate Training.

About NuMetrex Strapless Heart Rate Monitor Clothes -from their site -The NuMetrex line of heart rate monitoring athletic apparel uses innovative “smart fabric” technology that incorporates special sensing fibers directly into the fabric of its garments. Replacing the hard plastic chest straps that rub and chafe against the skin, NuMetrex offers a comfortable alternative with form-fitting shirts and sports bras that sense your pulse and transmit it to a compatible wristwatch or exercise machine.

Links mentioned in this episode: Check out Alinda’s informative Sensible Group Cycling, a two part series on teaching Indoor Cycle Classes using Heart Rate Monitors. Part 1 Part 2 and all her other articles on fitness and Heart Rate Training @  www.NuMetrex.com/coachscorner

Information about how you can be part of the NuMetrex Instructor Panel will be sent out to members of our community on Sunday January 18th. If you haven’t joined yet, its as easy as entering your First Name and email in the box on the right side of this page.

Jan 20th update! All the panel spots have been filled. Look for the followup Instructor Panel Discussion Podcast on February 28th.

Listen to the Podcast below or subscribe using iTunes or Zune.

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Heart Zones JumboTRON Heart Rate Display

This was very cool. Here is a video of the Heart Zones JumboTRON in use. Sally Edwards demonstrated it at the Heart Zones Indoor Cycling Certification Conference I attended.  Heart Rate and training zones for everyone in the class is displayed on the screen. The video playing on the right is the Hawaii Global Ride DVD.

ICI Podcast # 18 – Indoor Cycling Instructor Paul Camerer

I met Paul Camerer, AKA Pink House, at the Heart Zones conference. We both were taking the level 1 Indoor Cycling certification course. Paul’s birthday is December 26th and he will be 90 years old. That afternoon he will probably teach an Indoor Cycle class in his garage /studio or lace up the new running shoes he regularly wins at local 10K races. The guy is amazing and a real inspiration to everyone who meets him.

Here is an article all about Paul and his Pink House Studio!

That’s Paul in between Dr. Carl Foster and Dr. Phil Skiba, MD

Listen to the Podcast below or subscribe using iTunes or Zune.

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ICI Podcast # 17 – Heart Zones USA Indoor Cycling Certification

Dr. Alinda Perrine, O.D., M.P.H. and Red Jersey / Master Trainer with Heart Zones USA conducted the Level 1 & 2 Indoor Cycling certification programs I completed during the Active Healthy Living conference this past weekend. I felt the program was very well presented and would prepare a new instructor to teach a very effective class.

Alinda is a true cyclist. She and her husband operate Free Spirit Adventures in Caldwell, West Virginia and she recently completed a “Ride Across America” with another ride planned for next year.

What I liked best was the emphasis on Training (which is measurable) vs. Exercising (which tends to be just wasting your time).

The majority of the certification class revolved around Heart Rate training:

• Instructing your participants on how to know if their body is prepared for exercise through a “Delta” test – Listen to the Podcast and see this link for more information.
• Proper techniques for conducting sub maximal tests to determine Max or Threshold Heart Rates
• Lots of discussion about Heart Rate specific class profiles.

Listen to the Podcast below for additional details or subscribe using iTunes or Zune.

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indoor cycling certification

My new HR Monitor

I got tired of replacing the chest-strap-battery in my old Nike monitor so I though it was time to upgrade. Based on the recommendation from a Personal Trainer at my club, I bought this Polar RS200. It is the lowest priced Polar monitor he was aware of that you can enter your own HR Zones. I tested it out this morning at my Indoor Cycling class. What impressed me the most is the new chest strap design, very comfortable! No more hard plastic strap cutting into my chest.

ICI Podcast #9 – Two Special Announcements

The first is that I’m going to be doing live Podcast Interviews at the Heart Zones USA – ACTIVE HEALTHY LIVING conference, coming up November 14th – 16th 2008, in Denver Colorado. I will be participating as a student in their – Level 1 (primary) and Level 2 (advanced) Cycling Instructor certification programs. I will be interviewing the presenters, participants and Podcast about my experiences as I go along. Will you be there? If so I would love to meet and possibly interview you. I am especially interested in following someone over the weekend who is getting their initial indoor cycling certification. Leave a comment or send me an email john(at)indoorcycleinstructor.com

Haven’t decided yet? Maybe this will help… Sally Edwards has offered my listeners a special 20% discount off the regular conference registration. Here is the special discount code to get your discount – trainersatconf08 You can register here

I promised two announcements. If you were me, doing a Podcast about indoor cycling, who would you feel would be the ultimate guest? Listen to find out if you were right. Be sure to subscribe to the free Podcast downloads. You won’t want to miss what’s coming next.

Listen to the show below or subscribe with iTunes with the link on the right.

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ICI Podcast #8 – Sally Edwards & The Active Healthy Living Conference

Part two of my interview with Sally Edwards. Listen as Sally explains her upcoming Active Healthy Living Conference 2008, November 14th – 16th, in Denver Colorado. If you are looking to become certified as a Indoor Cycling Instructor, with the latest information on Heart Zones Training, this may be something you should check out.

Who Should Attend – If you want to get certified as a

• Cycling Instructor – Level 1 (primary) and Level 2 (advanced) or both in one weekend!
• Personal Trainer – For certified personal trainers seeking advanced training.
• Heart Zones Coach – For those seeking to coach using the Heart Zones Training system.
• Triathlon Coach- Level 1. Community Coaching certification in the sport of triathlon.
• Metabolic Specialist – weight loss management certification.

Schedule of Certifications, Social Events, and All Activities
Conference and Course Schedule for Coaches/Instructors/Specialists

Listen to the show below or subscribe with iTunes with the link on the right.

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ICI Podcast #7 – Sally Edwards talks Heart Zones Training

Sally Edwards, the originator of Heart Zones Training, and I discuss the origin of Zone based Heart Rate Training. Sally explains its importance to conducting an effective Indoor Cycling Class and the fallacy of using age based Max Heart Rate charts and formulas.

Listen to the show below or subscribe with iTunes with the link on the right.

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Upcoming Indoor Cycling Podcasts!

I’m finally getting ahead on my interviews so I’m not scrambling to meet my biweekly Podcast commitment to you. Get them automatically (and free) by subscribing with iTunes.

Here’s what you can look forward to…

1. ICI Podcast #7 – Part One Sally Edwards talks about the history and importance of Heart Zones training.
2. ICI Podcast #8 – Part Two Sally Edwards and I discuss her upcoming Heart Zones USA  Active Healthy Living Conference in Denver November 13th – 16th. Here’s a hint: It sounds like a great place to get your Indoor Cycling Certification or learn to teach using Heart Zones principles!
3. ICI Podcast #9 – Fraser Quelch, creator of the TRX Suspension Training™ and Storm Cycling™ programs inspired me and he will inspire you as well.
4. ICI Podcast #10 – Bike-O-Vision videos for your class. My review and I talk with the creator, Jan Hunter.

What interests you? Leave me in a comment on a topic or guest you would like to know more about.

ICIP Podcast #4 – Metabolic Testing: The Difference Between Knowing and Guessing

How effective are you at coaching to specific levels of exertion? Do you use the RPE Scale? Or some percentage of age predicted maximum heart rate? As an old bicycle racer it was common for me to reach my max heart rate at the end of a sprint. How many of your participants have really been to (and know) their true max?

Communicating my intended exertion level was a real struggle for me until I learned how to describe the specific feelings that relate to the five different Heart Rate Training Zones. Zones based on a understanding of Anaerobic Threshold. But we were still guessing.

This past January (2008) I had a Metabolic Assessment and it really opened my eyes. I was no longer guessing. Now I knew my exact Anaerobic Threshold and my heart rates for each heart rate zone. I had some questions about how to best communicate the value of having a Metabolic Assessment to my Spinning class, so I found another expert.

Jessica Christiansen is the Education and Training Manager for New Leaf Fitness.

Listen to the show below or subscribe with iTunes with the link on the right

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Leave a comment or question and I will have Jessica respond.