Cycling films are fun for a slim portion of the population – but of course, American Flyer is a true classic!

Side Note: Is cool to see that you’re using Wishlist Member for the site. I use it for a couple of my non-cycle member sites. Small world!

Also, is there a mailing list for your organization? I’d be interested in attending the next conference.

only the danger sign stands on the way making you have to step into the water …

In my second paragraph, aerobic threshold should be “anaerobic threshold” and function threshold power should be “functional threshold power”.

Time for more coffee.

As Jennifer so eloquently described, threshold workouts focus around manipulating intensities at and around either the aerobic threshold/lactate threshold when using heart rate or a riders function threshold power when using power (watts).

A workout designed to increase muscular strength is focused on the amount of force placed on the muscles of the legs and the duration that force is maintained. For example, a rider might perform a set of 30-second, 1-minute or 2-minute strength efforts. During each of these strength “intervals” the rider is trying to hold a steady cadence and maintain a certain level of force on their legs. Typically, it would be expected to hold more force on the legs over shorter durations. Think of it like weight training. If someone was doing a biceps curl, they could do more “reps” using a lighter weight. Their repititions would decrease as weight was increased (and as they fatigued). The point of this Strength training is to place considerable stress on the muscles to strengthen/develop the muscle fibes and promote greater neuromuscular engagement (get the brain to talk to the muscle…).

Performing longer “strength” efforts, ones that exceed 3-4 minutes, are more muscular “endurance” efforts. During longer efforts the stimulus is no longer the overload of force (because you would not be able to maintain the effort that long) but the duration of time.

Both muscular strength and muscular endurance workouts are very important to well-rounded fitness, but each have a specific method and target training effect. In general, a rider would perform muscular endurance workouts first (earlier in their training) to strengthen the connective tissues (ligaments & tendons) and condition the muscles before placing heavier loads on them.

Cheers, Tom.

But I love the idea of a Tsunami ride!

We did a big fundraiser for the Tsunami of 2005 and called it Ride the Wave. I decided against using the old California classic song “Wipeout”…..

More exciting stories to tell later:
- one of my nephews arrived for the wedding from Guam where he’s working, and promptly went to the hospital for Legionnaires Disease! (Thank God he’s ok – it’s a really bad sickness)
- mountain biking in Rotorua
- hiking big sand dunes, then getting the car stuck in the sand for a few hours with the tide coming in (they drive on the sand all the time…)
- Jennifer getting pulled over by a NZ cop and sweet-talking her way out of an $80 ticket
- wine tasting in Hawkes Bay

Cheers!
Jennifer

My name is Frank, and I’m writing from Global Ride Productions (www.globalride.net). We make virtual cycling training DVDs for indoor cycling. As a cycling blogger, we thought you might be interested in writing a review of our product. We are willing to send you one of our Italy DVDs, something we sell on our site for $30 plus shipping, in exchange for you writing a review. You don’t have to send the DVD back – it’s our thank you for helping spread the word about a new approach to training.

Our virtual cycling DVDs are different from any others you may have tried. We travel to a new country every year, have multiple coaching tracks on every DVD, licensed music, and bonus yoga, pilates or strength training sessions designed for cyclists at the end of every ride. They’re a great product and we just want to spread the word.

Also, If you are interested in coaching one of these for an upcoming project, please let us know as well. We are always looking for new voice/coaching talent – the main ingredients are cycling knowledge, enthusiasm and a decent microphone setup. In exchange for coaching, we give you super exposure on our website, in the credits, and even in the navigation menu of the DVD itself.

If you’d like to do a review, or be considered for coaching, just shoot me back a message with a mailing address and we can discuss it.

Please drop me a line if you want the DVD.

Thanks!

Frank

Robin – Excellent question! I responded to you by email but I’ll also post my reply here, so that everyone can learn from this dialogue.

Is your student’s bradycardia (medically defined as HR < 60) coming from a medication, like a beta blocker? Not sure if you saw my article some months ago about how beta blockers put the brakes on heart rate and the force with which the heart contracts (http://www.indoorcycleinstructor.com/indoor-cycling-20/melissa-marotta/beta-blockers-qa/) — but if that's what's going on, you might find that article helpful to understand why her LT is where it is.

If her LT field test yields 138, go with that until the next time she re-tests. If she's training 10 beats above it, think about that the same way you would think about someone with an LT of 184 training 10 beats above that. So the same as you would educate someone about the merits of doing the majority of their training below LT (whatever that LT is), you can challenge her to stay below 138 and practice training drills like progressive resistance loading and progressive accelerations while perfecting her breathing techniques to keep her heart rate below 138 — i.e., getting more work done without working harder.

I know that 138 may sound surprisingly low to you, but a quick story: I just started training a new client – a young girl, 23, who has the unfortunate genetic circumstance of needing to be on a beta blocker. The resting HR she reports to me is 56; I know it's lower than that (she measures it when she's merely sitting calmly, not when she first wakes up before she sits up or in any way expends any energy). She tells me that she pulse-checks while exercising "really hard" and she's typically in the 150s. I'm sure she's training higher than that (since when she slows down to check her pulse, vs. wearing a HRM, her HR drops). When I LT field test her, I wouldn't be surprised if we find something close to 138.

A great way to help your student would be to educate her that everyone's heart is different (that's why we don't use formulas to calculate where anyone's heart rate "should" be), and contribute to her sense that an LT of 138 doesn't mean that she's any less conditioned. It's just data — and that now that we have this data, we can use it to optimize her training by spending the majority of her time below that point. You can also encourage her to pay just as much attention to her RPE as HR, particularly if she has a drug on board that is suppressing HR (i.e., with a beta blocker in particular: HR simply won't be able to rise in response to challenge – "exercise intolerance" — therein making RPE more reliable.

One more point: under conditions of bradycardia (HR < 60), we pay attention to whether blood is circulating sufficiently. Often it is, but we keep an eye out for signs like people getting dizzy. If your student is getting dizzy when she stands up (jargon: "orthostatic hypotension"), or exerts herself harder, she should definitely see her doctor.

Hope that helps!

Melissa

Also people with asthma and breathing problem prefer or are more attracted by cardio activity over other activity. Because as they, on a regular basis, have a less effective oxygenation of theyr body, subconsciusly they research cardio activity that would compensate theyr oxygenation deficit.

Thanks for your response. Here’s another interesting article and a bit more fun to read.
http://survey.cyclingnews.com/fitness.php?id=fitness/2004/lactic_frederick

best,

spencer

I also love Sometime around Midnight – I have used that some for a seated/standing/seated/standing/seated climb, increasing the intensity of the resistance with each verse of the song. People really seem to enjoy it, and it is great to teach to – I start soft and just give basic instructions, but as it gets harder and the emotions intensify, I talk more about motivation, challenge and try to encourage the students to give that little bit extra. It’s songs like these that bring out the best in me as a coach, I feel.

This is the first audio profile I’ve listend to – if the others are like this, then I am stoked about the whole thing!
Thanks guys!

Good hint from Roberto: bring back some some NZL or Polynesian music. We are so far from these resources …

And/or you get yourself a Maori Tatto ?

Enjoy !

Laura M
Vernon BC Canada

Congratulations!!!

I will be interested in seeing more of the resort and finding out about guest instuctor opportunities!

Jamaica is a beautiful country and has a lot to offer visitors and now the spinning world!

Best,

Jody

Jody

Barbara

Stacy Grieco

The Green Revolution™ connects health + energy + environment by turning human effort within the health club into usable energy.

I can hear myself yelling at the class “OK people, the lights are getting a little dim, I need some more out of you!”

that’s funny Jennifer. be careful you might like it!

Tim – the rpm instructor

Of course, as everyone knows, those who cannot or do not want to hold this intensity can and should back off.

thanks for your comment and for the kind words.

I really wish the good people at Keiser would have put a little more thought to their bicycle design. IF someone really wants to use the aerobars even just for a short time, with most people (except for those tall riders with long trunks and arms and tip top cycling form), you would need to raise the handlebars to accommodate the hyper flexed position and perhaps minimize pain/discomfort. And as those diagrams indicate, the top tube of a triathlon bike is shortened, actually bringing the handlebars closer to the rider (and allowing better placement of the aerobars). But what happens on a Keiser bike when you raise the handlebars? It moves them further away from the rider! This in my opinion is a travesty – it’s already hard to set up a person with a short trunk, but this makes it even worse.

To lower the bars (and bring them closer to the body) forces a rider to fold over and compress him/herself even more.

So in my opinion, and maybe someone from Keiser can answer this better than me, I would not recommend using those aerobars. Also, the way the handlebars are designed, using the aerobars puts the elbow on the hard metal, not even on the black rubber, so again, I’m thinking those engineers weren’t even cyclists!

Jennifer

Our new indoor Keiser M3 bikes have aero bars, factory attached. I was wondering if I may pick some brains on how to direct people to use them for short periods of time (no more than one minute perhaps, as the bottom line is the general population will want to use them to have “fun” and “look cool”).

So…I’m wondering if the bike experts would have an extra set-up and cueing I could use to let class participants know if they may possibly use the aero bars for a short time without an increased risk of injury if they are in proper alignment and have the right body type.

I’m thinking to myself that the aero bars on the indoor cycle weren’t really designed to simulate outdoor aero bar usage (as you so expertly described “why” above), but perhaps could be used in a safe manner with proper instruction and set-up tips (elbow to shoulder placement, back and core alignment, always seated, etc.)

I have aero-bars on my outside road bike and when I do use them, I notice that I start using different leg muscles and I get a relief through my rhomboids. I never have experienced lower back pain, but I’m not racing. Usually I’m doing century rides and since I’m a wiggle worm, I am constantly changing up my position on the bike. (I’m also 50 years old–if that makes a difference-ha).

You’ve really given me something to think about and ponder. I can’t wait until it warms up and I can get on my bike to see where my body aligns up when I’m on the aero bars!

Thanks so much. The expert information is so helpful when I talk to my class. They know I’m a member of of Indoor Cycle Instructor.com and my tri-athletes to general indoor cyclists have told me I have some of the best cueing and indoor cycling instructions around!

Once again, thanks for some feedback regarding the aero-bar situation.

Respectfully,

BAR (Beth Ann)

Thanks!

I must admit I’ve entertained this thought too many times…even talked to owners of small local ‘gyms’ or studios! It’s a wonderful thought but the overhead and costs scare me away even before I could think about it more. It’s nice that you offer this service.
Mr. WilsonCycles

1. Create playlist in iTunes.
2. Click on first song of ride.
3. Press the SHIFT key on keyboard (and hold).
4. Click on the last song of the ride.
5. This will highlight/select all of the songs in the ride.
6. Look at the bottom/footer section of iTunes, and it will tell you the number of songs and TOTAL TIME of the selected group of songs (e.g. 14 songs – 53.4 minutes).

In the example you gave in the video, you could have selected different groups of songs (from beginning to mid-way) to see how close you were to having 10 minutes left in your class.

I find this to be a little quicker and easier than having to hand-enter the time into a calculator (either online or hand-held). Especially if you are adding/subtracting tracks on the fly – just reselect the songs in your list and see the total time (in a matter of seconds).

Thanks for the awesome blog!

David Pierpoint
Cycle Instructor – Oz Fitness

I, like you, aren’t usually this picky about time, as you say “good enough is good enough” but occasionally there are profiles where you want to, or need to be, more exact. I rode one of those profiles this morning, my Loop de Loop ride, a long time favorite at WSSC and other conferences. I remember counting up seconds on that one to make the timing work perfectly!

(BTW, I’m thinking of doing Loop de Loop as an audio profile sometime in April, so if you are on the fence about ICI, as John says, nows the time to consider it!)

It never ceases to amaze me what you can find on the internet!

I know when I train my core there’s a causal relationship: When I do a lot of core stability exercises my LBP is minimized (even on a bike). When I don’t do it and I have a lot more LBP. Same as when I have trained my clients – I’ve seen a lot of low back pain go away.

But I also know that given the advances in understanding of anatomy, physiology and therapeutic exercise, that perhaps there’s something more going on. As this article suggests (from skimming it), perhaps it’s not the TVa we’re strengthening, perhaps we’re doing something else. It’s like me writing my “Myth of Max HR” posts and articles. I’m flying in the face of generally accepted principles in the fitness industry – and have gotten a lot of rigidity from some people who refuse to change what they know. Me, I want to know if something is new – and won’t be dogmatic about what I’ve “always” done if perhaps there’s a better way!

This kind of information always fascinates me. I also plan on sending it to my friend who is a PT who has helped me a lot with my back.

Thanks again,
j

I will definitely download the above songs, thank you! I have about 6 more credits left this month – perfect.

http://baye.com/the-myth-of-core-stability/#more-1022

And then posts like this pop up and I love emusic again. Even if I’m not feelin’ the recommended track, it will get me pointed in a great direction. And with a few quick clicks I’ve added more new music than I know what to do with.

On that note, here’s the music I found while looking up the music you found:

Let Me Set You Free by Victor Calderone

Esperança by Danny Tenaglia presents Kult Of Krameria

Every Other Way by BT

Vicious Games by Yello vs. Hardfloor

I just realized I didn’t mention another negative point about riding aero (or riding in Spinning hand position 3 – way out on the bar ends while seated, which causes them to be really stretched out on the bike). Except for very tall people who are probably ok in this position, this hyperflexion often forces the legs to the side due to hamstring inflexibility, causing the knees to rise towards the outside of the body on the upstroke. This is exacerbated even more if the rider has any kind of gut. This poor pedaling mechanics can lead to knee pain over time.

Johnny,

Good question – you’re right – they do tend to be Mr & Mrs Ask-it-All and challenge you by calling you a “Know-it-All”!

A lot depends on the rider’s torso length and core strength. There are some people who aren’t as impacted as others (taller riders with longer torsos and arms). But look at the picture of the rider on the Spin bike on her elbows. Her shoulders are way behind her elbows – so her spinal muscles and low back have to hold her upper body and head up. The arms are stretched out, impacting the shoulder and the neck. If she were on a bike with a steeper seat tube, she would be more forward and would be able to use her skeleton to support her shoulders (like the triathlete in the photo on the bike).

The Michigan Cyclery article has a good example. Stand in front of a counter and rest your elbows on the counter (as if in an aero position) with your shoulders back behind the elbows and bend forward with the back flat – you will feel the exertion on your back muscles from the lower to upper back. Now move the shoulders more forward, almost over the elbow and you see how you can take some of the load off the back muscles.

I think the low back is most at risk. Heck, many of our students do not have good core strength, not do they have good posture on the bike anyway, and tend to round their low backs when sitting on the bike and reaching forward instead of tilting forward at the hip joint. An aero position only exacerbates this excessively rounded back.

Also with the closed up hip angle, the hip flexors are compressed. Again, move the hips closer as on a tri bike, it opens the angle and they can move more freely. Or, just don’t compress them so much by not riding aero indoors!

Johnny, also tell them that because of the increased hip flexion, the glutes and hamstrings are taken out of their optimal position for exerting force to the pedals. Just a few degrees makes all the difference.

There are always exceptions to EVERY rule. I had an email discussion with an excellent trainer/coach who works with triathletes, and believes you can find a good aero position for them on indoor bikes if you know what you are doing – but it usually requires moving the seat forward (moving them forward on the rails, not just the slider). I believe he is right in his case with his extensive knowledge. But I believe for our general indoor cycling population who is not (and should not be) bringing tools to class to move saddles forward on rails – this should be avoided as much as possible. Why not ride on your trainer in that case?

Triathletes will argue that they ride in a position with the knee forward of the pedal axle, and that may be so and may be fine for their sport and their strength, but for our average indoor cycling student there aren’t many benefits and too many risks of doing so. Are the risks worth it if their reason is to be able to ride aero? Also, doing a little reading online, I see that the extreme forward position has fallen out of favor in recent years. (Maybe they got injured, and discovered the disadvantages outweighed the benefits??)

Disclaimer: I am not a triathlete, although I did race in two triathlons back in ‘87 and a duathlon in ‘90 before back issues forced me to stop running (I even qualified for the Bud Lite USTS Nationals and got 3rd in my agegroup in the duathlon). Nowadays I only play one on the internet (just kidding!) I do know a lot of triathletes though, and read up as much as I can for training purposes and to be able to answer questions like these for indoor cycling instructors and students. I rely on many of my professional sources for verification of information.

Those back issues make me even more acutely aware of the need for proper positioning on the bike and the need for good core strength. Lots of people have back issues (as much as 50% or more of the population), and each issue (whether it be disk, soft-tissue, muscular, or joint, and whether it’s limited to one or a few levels like a herniated disc, or to the whole spine like scoliosis) manifests itself in different ways, with different types of pain and resolutions. That’s another discussion/blog post, but because of the prevalence of back issues among the general public, we (instructors) and our students are safer and more comfortable by not riding in an aero position on these particular bikes.

OK, I’ll shut up!

a-IDC bikes are not designed for that.

b-It can have a bad impact on rider’s back, shoulders and breathing.

c-IDC bike geometry can aggravate muscles and joints.

I’d like to know which muscles and joints you are referring specifically, because from time to time we as instructors have to lead with Mr. or Mrs. Asking-It-All.

Johnny

And yes, I definitely handle my bike in a more “touchy-feely” way than some of my fellow riders. I had a crash course (not literally, thankfully) in gear ratios as they pertain to switching chain rings but that’s about the extent of my technical riding knowledge. But don’t get the wrong idea – I’m not technically inept with regards to the bike itself, the mechanical – I’m just not paying attention to what gear I’m in when I’m actually on the bike.

And for what it’s worth I happen to have a triple (I say “happen” because I bought the bike before I really appreciated what that meant – lol!) and I pretty much would die before using that granny gear. Someone pointed out my triple during our little ST/FT conversation. It did make me smile when one of the guys I was talking to pointed out that I didn’t use that third ring on that day’s ride. (He was the only one close enough to even be able to notice.) lol!

FT (glycolytic) are used for force production. They can contract more powerfully against a resistance, so those are the ones used for the steeper, harder climbs (or higher gear choice) at slower cadences. They fatigue more quickly because they rely on glycogen as a fuel and produce more lactate and H+. They are ALSO the ones used for very fast cadence, and very powerful sprinting – but the key in that equation is that there is high resistance in a power move like a sprint. (Which is lost on so many IC students and their instructors who are “sprinting” at 140 rpm with no resistance).

The FOG, the “Fast Oxidative Glycolytic” fibers (Type IIa) have some of the characteristics of the slow twitch muscle fibers, with more mitochondria where aerobic metabolism takes place – hence the term “oxidative” because mitochondria is where the oxygen is utilized. Therefore, they can be utilized at those middle range yet somewhat faster cadences on climbs and flats where you select one or two gears less in order to spin the legs a bit faster. They can even be “taught” to be more aerobic – this is why it’s easier to teach an anaerobic athlete to be more aerobic than it is to teach a predominantly aerobic athlete to be more anaerobic.

By the way, I use the word “teach” in a metaphorical way – what happens is with enough use, you create physiological adaptations that can cause changes in your own metabolism and makeup. Your FOG fibers can adapt to be more aerobic and fatigue resistant if you train them to be. Otherwise they will assist the Type IIb glycolytic fibers, be more powerful, and fatigue more quickly.

It sounds like you’ve been doing this intuitively when you are climbing. By choosing one gear or so less, your legs don’t fatigue as quickly. A higher gear at a slower cadence might allow someone to go at a higher speed, but depending on the length of the climb, there may be diminishing returns as the muscle fibers will tend to fatigue. On the other hand, you have to select your gear and cadence with your desired speed (and power output) in mind as well. Drop down too much of a gear/resistance with too much of a cadence increase and you’ll be passed by grandpa wearing his beret on an old one-speed bike with fenders!

On a flat road it’s the same thing – you can choose a gear that will allow you to pedal at 95 rpm or you can choose a gear that will allow you to pedal at 85 rpm – suppose both options produce the same intensity (HR). A “masher” will choose the latter option and a “spinner” will choose the former. On short distances the masher might come out ahead, but on long rides (especially 50-100 miles) the spinner will arrive at the finish line with less fatigue and most likely with less glycogen use (which in some cases can fend off a bonk, and in most cases will also lead to less fatigue and quicker recovery in the days to follow).

Indoors, we are just simulating these choices when coaching our students to ride at certain cadences.

Sheesh, I didn’t know there were instructors out there who were using cues like “Fast Twitch” when cueing faster cadence drills. That’s the problem when they learn just enough to be dangerous – they misconstrue the information and teach the wrong thing.

Actually, there’s very little reason to teach our own students about FT and ST fibers – their eyes might glaze over! That is, unless you are dealing with athletes who have a need or interest in knowing. I have mentioned it to my own students on occasion, but rarely. On the other hand, I do think instructors should know the difference. It will help in cadence selection and in understanding things like the topic of this post – why, when and how you fatigue faster when using FT than when using ST fibers.

I prefer a high cadence indoors and out (and definitely I average higher indoors) and in my small riding group can often get to the top of a hill first regardless of where I started. My friend was asking me questions about my gearing choices and truthfully, I had no idea. “I just keep it somewhere where I can pedal fast without slowing down too much.” Not the technical answer he was looking for but it did lead in to the fast twitch/slow twitch conversation.

This quickly became very confusing in part because of the cues used by several IC instructors. During cadence drills they’ll cue “fast twitch!” as we’re all cranking away. It’s used the same as “keep it coming” or “hammer” etc.

Now I know very little about the role FOG FT fibers in this setting (high cadence, flat road) and so perhaps it’s a reference to THOSE FT fibers, not the OTHER FT…but even if that’s true, I doubt that’s what the ICI’s have in mind when they say “fast twitch.” It’s my understanding (and your article seems to back me up on this one) that it’s actually your ST fibers that are recruited when maintaining a fast, sustained pace – on any given terrain. But I could be way off base.

Can you shed some light on how these 2 (or rather, 3) types of muscle fibers are tapped when the road flattens out?

Heather P.

Hello Every instructor,

Glad to find this interesting topic which match to my reserch. I am a Master’s student in the Department of Design and Human Environment from Oregon State university. I am working on my thesis with topic “Indoor cycling wear: a needs assessment.”

The objectives of this study included identifying indoor cycling wear expectation, assessing the importance of indoor cycling wear attributes and assess satisfaction with selection, fit, comfort, and style of garment for indoor cyclists at different levels of indoor cycling commitment.

I need to collect more data and need more people who join the spinning class to help me on answering questionnaire.

It would be highly appreaciated if any instructor can help me to distribute the questionnaire to your students.Then I can mail you the formal questionnaires and of course I will pay for the postage and send you special thankful gift.

I do need your great help on questionnaire. Anyone who can help me. Can you please contact with me? Thank you so much.

email: hoy@onid.orst.edu

I never knew why riders rode in this position other than the design of their bike. I attempt to warn indoor riders not to follow this example of lowering the handle bars because it could cause lower back problems, but the additional information is very interesting. Now I have more questions to ask the rider “off mic”…

Thanks,

But, and this is the meat of the argument, I knew deep in my heart that all the talk about LT in my classes wasn’t really getting through, so conducting the field test turned many of my participants from casual exercisers that just wanted a calorie burn, or athletes that were trying to improve without an improvable target, into people with a specific goal.

Many of the members were of the “work hard all the time” because that was the only way they could feel that their time was being used wisely in the class.

I’d introduced periodization with little acceptance throughout the year. I found that the only people paying attention to it were those familiar with the concept….or my clients that attended my classes. Now I have a much larger group buying into it.

I can’t put a number on how many people are now on board, but I’ve had a lot of people wanting to know when the next field test will be because of what I say to preface each class which directly addresses those people that are working to increase their LT through periodization training.

P.S. Even though I always show up here as Beth, I sign in at other sites as Raindrop.

This is the first “Power” profile I have seen anywhere that is simple and understandable to a novice. Thank you! I can’t wait to try it in class this week!

We will always encounter those knuckleheads who don’t care and do it anyway.

I knew you did race walking, but didn’t know you did tris Stephen! I always admire triathletes – such a challenging sport which requires such dedication.

First, I agree with everything you have mentioned. I essentially use the same points with my participants. (for those that don’t know, I have been doing triathlons since 1985, riding aero bars since 1986 & even my winter bike is a TT/Tri specific bike).

However, the most common response I get is that “…this is the way I ride outside, so I want to duplicate it inside…” Which leads me to ask about their outdoor set-up. And sadly (in my opinion, and that of Bike Sport Michigan), they are riding a road bike with aero bars attached as an after thought, often done themselves based on the instructions in the package.

My husband Jeff came to class on Friday. During the cool-down one girl said, “I love Valentines – don’t you? You should – you’re married!” I laughed and said, “Now just because I played anti-Valentines songs, it is NOT a reflection on the state of my marriage!” I reminded them that last year most of my songs were love songs, not broken-hearted songs.

~Debbie~

Lay All Your Love on Me (Abba)
When Love Comes to Town (U2)
Stoned in Love (Chicane feat. Tom Jones)
In and Out of Love (Armin van Buuren)
Accidentally in Love (Counting Crows)
Here I am Baby (Willie Lindo & the Reggae Bros.)
Love Shines Through (Chakra)
Down (Jay Sean)

For cooldown:
Love Stinks (from Wedding Singer soundtrack)
Somebody to Love (Glee Cast Version)

Romeo and Juliet – Dire Straits (pretty slow, though)
Don’t go breaking my heart – Elton John, Kiki Dee
Genius of Love – TomTom Club
Crazy in Love – Snow Patrol
Say Hey (I love you) – Michael Franti
Modern Love – David Bowie

Of course, there’s Love it the Drug – Roxy Music, Ever Fallen in Love – Buzzcocks, Love Shack – B52’s and so many more…

Can’t wait for this class!

Cecelia by Simon and Garfunkle. It has a nice rhythm.
Speaking of S&G, I guess you can also use 50 Ways to Leave Your Lover, for a cool down or recovery section.

Thanks John for the great idea!

I’m teaching a “couples spin class” this Saturday and wondering whether anyone here has any creative ideas for a ride, music, etc. . . . .

This may not be the right place to post a question, so feel free to redirect me . . . .

Take care,
Anne

I really want to be at this event, but I have little interest in spending $50 on a jersey in order to do so :-/

Trymebicycle – I’ll have to check it out! Thanks!

I’ve never heard of eMusic…I’ll have to check that out.

You can’t compare two different people, but let’s say a woman rides up Glandon a couple of times over a few weeks and noticed her average cadence was 60 rpm (except for the flat part), but that she often found she had another gear or two (except on those 12-15% sections). Let’s say it took her about 2 hours to complete, and that she kept her intensity just below threshold for most of it (in order to guarantee that she’ll make it to the top), except those 12-15% sections; believe me, on those, you just put your head down and dig in!

Now suppose she goes back, completely rested and tries to do it with a faster cadence, average of 65rpm, using that extra gear if available and not because she’s racing up. [Keep in mind, she won't go lower in gears on the toughest parts because she was already in her lowest gear, and didn't want to go higher in intensity either because she was already at or over threshold, so she didn't raise her cadence there].

Findings: MOST likely she will find that she won’t be any slower in a lower gear, she may even be 5-10 minutes faster, but her overall fatigue in her legs is a little less.

Now that’s a GOOD thing, isn’t it?!

Indoors it’s just easier to pedal faster with the help of the flywheel – even though we think we are “managing” it. It’s easy to convince ourselves that we are!

My cadence outdoors on the big climbs around (8-10%) here used to be low 50’s on the tougher climbs in my LOWEST gear. Obviously tough on the knees. So my next bike purchase I got compact gearing which gave me slightly lower options for gears. Now I can ride in the high 50’s on the toughest climbs. Still low, but not as low, not as fatiguing, and not as tough on the knees – allowing me to get to the top faster than before by using a lower gear and higher cadence (a few rpms). May be counter intuitive, but it works!

Admittedly, my pride wouldn’t let me get a triple chain ring (giving me even lower gears); It didn’t help when a cycling girlfriend said, “Jennifer, we’ll get triples when we’re 80!”

All that to reinforce what I was trying to emphasize in my post. A lower cadence indoors occasionally will help you with some strength, but too low and you’ll fatigue faster at a muscular level at a given heart rate or power output. The discussion of the FT vs ST muscles is just an attempt to point out the physiological reasons behind this.

Over the years I have been working hard at improving my cadence as I ride (or, increasing my cadence). I had always been on the lower end, preferring to ride in the low 80’s on the flats and mid-to-high 50’s for climbs.

Keeping my power (or speed if I was riding without a power meter) the same, I have experimented with ‘preferred’ cadence and higher cadence (90’s on flat; high 60’s climbing). Without fail, I have noticed the following (again, maintaining the power or speed and varying the cadence on the same stretch of road):
1. Higher cadence = higher heart rate
2. Higher cadence = less fatigue in the muscles

I am working at the higher cadence and I am seeing my LT increasing over the years. Result is that I am riding further, with less fatigue, at the same speed I used to.

Taking everything indoors, I have found that at a given effort, heart-rate, my cadence indoors is almost always 10 rpm higher than outdoors.

Would love to hear what you have to say.

However, we are going to a Super Bowl party, and would miss your teleseminar.

Since she rides with me twice a week to train for her mountain biking in the summer, she has an incredible opportunity to improve/increase her preferred cadence while climbing. Remember the principle of specificity of training! It also applies to speed of contraction. In cycling that means training in a similar rpm range to what you will be (or should be) using outside.

Completely separate from raising one’s LT, your gear and cadence choice has a large impact on your level of muscular fatigue. If you want to climb a long time, better to select one gear lower and a few rpm faster.

In addition to that, like you said, raising your LT will also have an effect on extending time to fatigue, but for different reasons. This is not so much muscular fatigue, but metabolic fatigue. A higher LT means a greater number of heart beats before you rely on your anaerobic metabolism. A lower LT means “burning matches” earlier and more often every time you exceed it (I often use Hunter Alen’s match analogy – which I’ll explain in more detail on another post). Basically we all have a different size match book with different # of matches in it – based on our training. A higher LT means less chance of burning matches and fatiguing quicker because you ran out.

Does that make sense?

Slower pace big gear = a lot of stress for the muscular system, mostly like lifting an heavy load, you use a lot or big muscle fiber FT
Faster pace = less stress on the muscular system, so you use less muscles fiber at a time ST

But what about the cardio system

Slower pace = less blood movements, one problem the pressure in the legs just don’t let the blood move (compression) = more tension
Faster pace = more stress on the cardio system.

Yes faster pace are more effective but until a certain pace, Lance can maintaint his “incroyable” pace because he trained a lot in HIT with faster pace, his body his cardio is now acclimated to faster pace.
One difference between the old and the new Lance is, that he just raised his LT, so now he can maintain higher cadence.

I personnelly don’t climb inside like outside that is pereaps a mistaque but I don’t know. Indoor I am a pusher Vs outdoor I am a spinner.
I think that the load I am pushing inside help me to have a better stroke.
When I do tempo and faster pace indoor I feel it help me more on the flat road ?

But of cause what ever is your pace it have to be smoud so 50RPM if it is smoud why not, but if you have a specific rider who can just ride at 50 yes you have to help him/her to be able to turn a little faster.

Colorado passed the 3-feet law at the end of last summer. We’ll see if it does any good. For a law to be effective, people gotta know about it, and I fear that the people that NEED to know about it won’t (or won’t care).

In France it’s 1.5 meters – 5 feet!

I wish all the luck in the world with your new challenge. I fought the fluid late in ‘93 and conquered it in early ‘94. There’s so much co-ordination involved a lesser fit person can move (glide) through the water and make it look effortless. My challenge this year, with similar co-ord issues is x-country skiing. We have an unusual amount of snow here in northern Germany at the moment that I can’t get out much on the bike other than commuting, so I’ve taken to the snow. If you can’t beat it…

I’m also very jealous of that quiet pool you have there, it’s impossible to get any quality pool time here, so I haven’t swam for a loonngg time. Once again all the best.

G

And I agree…who are the “4 of Life Time’s top spin instructors?”Hopefully they’ll get back to you so that you can fill us all in. I also wonder, what you have to do to become one of Life Time’s top spin instructors? Sounds fun!

I applaud what Stage5 is doing. However, I find the article biased and misleading.

You always bring up excellent points, and it gives an opportunity to expand on the subject. And if you know me by now, my brain gets way ahead of my fingers on the keyboard….I start writing one thing and it engenders another thought on the subject, and before long, a comment has turned into 5 paragraphs! I even thought I’d transfer this comment to an actual post to address some of your great points, to make sure everyone sees them.

Thankyou kindly

Part of that quandry about RPE, Pascal, is the instructor. (Doesn’t it often come down to the skills of the instructor??) The instructor/coach needs to be guiding the participants in a field test carefully, constantly motivating them, inspiring them, asking them to question their effort and reassessing how they’re feeling. Cues like “Can you give me more? Do you feel this? Do you feel that? If you’re sucking wind it’s too high. If you’re not breathing deeply enough, it’s too low. Push the envelope, try a little more, and if it’s too much back it off a beat or two.” Using all the tips I give in the audio field test profile

Sure there will always be some who cannot and/or will not push themselves for this duration. These same people come to classes and putz around at lower intensities anyway, so we will never reach them. They all have their own reason, like, sweat might ruin her makeup!

And remember, there is always a learning curve when doing field tests. Many people realize afterwards they might have been able to go a little harder. They learn each time they do it what their limits are. This alone makes this a valuable exercise, even if you did nothing with the heart rates you come up with, because learning threshold perceived exertion is very enlightening. Joe Friel suggests that understanding the exertion required at one’s threshold is probably the single most important thing an athlete can learn. I’ll extend that to our “recreational athletes” and “fitness buffs” – they too will benefit GREATLY just from knowing their perceived exertion at LT.

You ask, “how many are really able to manage the effort?”
Most IC classes are very high intensity, many times well over LT, often way too hard without an overall objective for that intensity. The field test is sub maximal. Yes, 20-minutes is hard to do (and for some, sitting in the saddle is the hardest thing), but many active IC students often reach intensities far above this, so to answer your question, I think a good percentage will be able to manage the effort. Again, we are teaching them a very valuable lesson even if they don’t do anything with the HRs – riding @ threshold for 15-20 minutes is one of the highest value training sessions you can do for your fitness! It will raise your LT, more so than those very HIT interval sessions they do all the time.

Very soon I will be posting a powerpoint presentation explaining field testing in more detail, and what kind of modifications to do for less-fit populations.

I have done a lot of LT or AT, as you choice the name you want, but they were not based on a same protocole, it was gradual not steady and breathing gaz were analyse by physician.

Thinking a little about steady “exercise” field test, I am a little curious on how it is really valuable.

We ask people to give they maximum for a 20minutes duration, but how many are really able to manage an effort.
We use RPE associate to HR but RPE is so subjective that … it is not talking to me really well, you said a few words about that on your previous podcast.

Althrought I am totelly agrea that we have to test our rider and a field test like describe it really better than not testing.
And today I offerred field test as you describe in my 2 classes.

After doing the Field Test and determining zones,
I would begin with some threshold based profiles with varied intensity, just to get them used to the idea of basing their intensity on their tested threshold.

Then start doing some of the threshold-based audio Profiles, such as Under-Over Intervals, which is a fantastic way to learn to work around LT.

Your question is very timely, because in the coming weeks I’ll be addressing this in more detail, with more suggestions on what to do now that you’ve gotten that “golden” LT number!

John – I was hoping to see you in the pool. When do we get to see you challenge M. Phelps?

I’m in a similar boat (staying in the boat is fine, getting out into the water is the problem!), tired of doing triathlon relays and having someone do the swim for me. I signed up for the Total Immersion course, hopefully it helps! I signed up for a tri last year but didnt get the swim down, so trying again this year. Good luck with it, gonna be a challenge for both of us.
R

Okay. so you are saying that if my class is brand new to Power training (as am I) and I want to introduce a top goal for the 5 x 5, I woul have them use 1 watt per pound of body weight, correct? I’ve been observing my own watt output and that would put me at 120 waatts- that dosen’t seem like a number that would represent my top goal I am generating that pretty easily.

Can you put it on a DVD to project onto a TV? I have no idea! Anyone got some tips?

This works for me, but it may not work for others.

I get my song going and start tapping the beat with my finger counting in 8-beat increments, get my cursor poised on the stopwatch start button, and at the beginning of an 8-beat count, I press start. Then I count for 30 seconds (it reduces the margin of error if you use longer durations rather than 15 sec).

Concurrently, I write down hash marks to indicate how many 8-counts. For the last few seconds, I write down the number of extra beats (because it rarely ends perfectly on an 8-beat). For example, I might have eight 8-counts, with 3 additional beats. That’s 8X8+3 = 67 over 30-seconds, double it to get bpm of 134. (Although, since so many of the songs I use, such as electronic songs, you pedal to the half-beat, then that would indicate a good climbing cadence of 67rpm).

When I created my playlist for Got STrength?, you should have seen all the sheets of paper I had with tiny hash-marks written all over them, in every margin and open space on the paper!

John has some tools for PCs that seems to work well. He sent me one for a Mac where you simply hit the space bar for each beat and it counts it for you, but it was very inconsistent and didn’t work well. I’ll find out what those tools are and post them.

You are right – you let one person create their own ride (other than the going easy as discussed) then before long, more and more will do it. They wouldn’t go off on their own tangent it in a yoga class would they?

How would I go about downloading these video clips to a DVD for class presentation?

Once you have your field test average HR at “race pace” over 20 minutes, that will be your LT (or rather, an estimation of it). 75% of that will give you your approximate recovery. Or, you can calculate recovery at about 30-40 beats below threshold.

This will be in the documents over the next few posts. It’s also in Keep it Real in even more detail.

The Conconi test is a little different, but with the same goal. Conconi is harder (higher intensity) but shorter in duration. This field test is taken from what is most commonly done in the Endurance Coaching field (triathlon, cycling, running, etc).

Thanks for all your expertise and for sharing with all of us!!

I am an outdoor competitive cyclist and a certified Spin(R) instructor. I have been waging a one-woman war with my current health club (as a member, not instructor) about the safety and efficacy of the indoor cycling classes (lifetime fitness Berkely Heights, nj). This blog is terrific!

One thing that I wanted to say to Tom is that I think that your comments on “spending more time out of the saddle” could be easily mis-interpreted by all of the “non-cyclist” instructors. As a roadie, I think that you mean intermittent periods out of the saddle, not extended periods out of the saddle. One of the practices that I have been railing against is the “10 minute standing climb”. I have been in classes where the instructors keep people out of the saddle for 10 minutes straight and more, sometimes with resistance, sometimes with minimal resistance. Regardless, I think this is unsafe and ineffective. The only thing that spending that much continuous time out of the saddle does is lead to premature fatique, particularly of the stabilizing muscles. Standing is not efficient and should only be done for the reasons that you outlined (which I totally agree with). Unfortunately, a lot of instructors use standing for long periods of time as a way to trick people into thinking that they are working hard.

Keep on riding!

Pascal, I didn’t realize Bonzai was Belgian! Right up your alley, n’est ce pas!

Jennifer

Bill

I also said, If you don’t have a HRM, then maybe this ride will inspire you to get one! I’ve been riding with one for many years, and even I was surprised how I had to work to stay on target (since I taught a hard class the night before).

Hope that helps.

Pascal and Carole, thanks for posting your playlists. Pascal, looks like I’m going to have to search around for Alan Silvestri!

I know Sally Edwards is also moving towards threshold-based zones.

As I mentioned in one of my more recent posts (January 2010) threshold-based training is not just for elite or competitive athletes. It helps those who want to lose weight know more about proper training zones in order to lose weight. But, you make an excellent point about RPE. I believe RPE is the method of choice for newbies, elderly and unfit. By using RPE in conjunction with a HRM, you can help them discover what intensities work for them, based on how they are feeling, not based on what some chart says. Like you said, someone can tell when they can’t speak because their breathing is too deep.

As these students become more fit, then we can work them into threshold tests and personalized zones. It may take 3, 6, 9 or even 12 months – different for each person.

Keep your eyes open for lots more information on how to use RPE to help establish training intensities!

Jennifer

Jennifer

I was going to create a session at WSSC called “Spinning Body Dancing Mind” based on the book, but I resigned from Spinning and they wont let me present at WSSC anymore….

There were Orientations I walked out of and said to myself “Lord help us if so-and-so is going to be set loose in the Spinning world to teach!” But I had no authority to make that kind of decision. If they passed the exam later, they passed the exam. Only once in 12 years did I ever tell MDA not to certify someone, and that was because he took a 3-hour lunch and missed all the HR info.

What Tom Scotto is doing with Stage5 is pretty amazing. He is taking a personal stand that instructors teaching people to potentially push themselves to high intensities should know a lot more about physiology, biomechanics, coaching and the science of training, which is something I agree with whole-heartedly (and which is why we started ICI)!

As Bonnie mentioned, as someone who stays on top of the industry, she is not the norm. Neither are anyone of you reading this. Because if you are reading this, you believe in your own training and worth as a coach, and you want to continue your education and know more. Bravo!

Now, how do we reach those who don’t care?

Thanks again for the profile!

This cd also includes one of my FAVORITE songs of this genre called Free Your Mind (by The Lounge) that I used in my The Secret Ride at WSSC 08 and How Big is Your Why WSSC 09, because the words are amazing and so great for a ride that focuses on goals and self-confidence building: “…you’ve got to let it all go, fear, doubt, and disbelief – Free Your Mind!”

I think that song alone is worth the price of the album!

If you can’t find some of the other songs on this playlist, I would Google them and you’re bound to find some source that has them (possibly even a **free** one – which means it’s probably not legal). I bet some of these songs were given to me years ago…and I wouldn’t know where to get them now.

Here’s my take – we are indoor cycle instructors. In my organization, we teach 50 cycle classes per week (between 27-34 people per class). As an indoor cycle instructor, my goal is to empower as many people on a bike as I can. I teach 45 and 60 minute threshold classes and I teach 75 minute “lower intensity” endurance classes. I teach to elite athletes, recreational athletes, and to those who are de-conditioned (all at the same time). Every single person who gets on a bike has a different max heart rate and a different threshold. If I can help a person estimate their max heart rate for cycling, and help them understand the difference between aerobic training and threshold training, I’ve conquered mountains.

I agree with the posters above who believe that “threshold” training is more effective. However, my goal is to reach masses of people and to help them change their lives through fitness. In order to effectively train using threshold numbers, participants would need to be tested all the time because threshold numbers change. And, unless a participant is training for a competition, does knowing your exact threshold number really matter? Can’t you tell when your breathing is deep and heavy and you can no longer speak in a talking voice??

What matters to me is that participants understand the benefits of aerobic training versus threshold training and that they plan their weekly exercise to incorporate both. Knowing your Max Heart Rate for cycling and understanding your zones is the first step. And, no matter what anyone says, any formula using your birthday is a starting point to nowhere.

So, yes, several posters above, including Jennifer are dead on about MHR and threshold. But, we need to stay focused on the fact that we are indoor group cycling instructors and how we can reach as many participants as possible. Using MHR and zones can get this job done.

That was me!! You still are a tremendous inspiration to a number of my spinning classes (I still read old profiles of yours) so keep it up Jennifer!! I feel very lucky to be teaching at a studio with such phenomenal instructors and I certainly hope the studio can make a small contribution to PIH.
jxx

Im from the UK and I used this profile and playlist in my class last night. Even I found it tough but the feedback was fantastic. I knew my class hadn’t stayed seated for long before so I knew it would be a new experience – but they all took up the challenge and we all got to the top of that second hill with a powerful push over the finish line! Love it!!

We run a number of 8-12 people small group training/coaching programs and do perform a series of aerobic capacity drills to estimate their AT to build appropriate zones.

Since we have our own testing lab and mobile medcart, many of the small group training participants prefer to have real numbers.

As a coach, I prefer testing to minimize the guesswork. However, when on a resort…the heart rate monitor stays home

Also we are not all english first language here so when using an abreviation pereaps sometime remind what you mean, for example HBP I know that is high blood presure but pereaps someone else do not know it.

Again thanks for all the job you do.

Just don’t take that Nano video into the locker room – didn’t you say they’re banned from Lifetime clubs?!

I love the idea for the light gels, very cool. I’ve taken spin classes at gyms before that do nothing with their lights. The atmosphere of a spin class directly influences the excitement level; lights and music are key–and you seem to have it under wraps! If those for some reason don’t work out or you want to switch it up, I’ve always loved cycling under black lights.

I love Jennifer’s comment-very true! haha. I’d like to meet the instructor who thought of covering his or her mic with a condom. Classic.

Nacho Sotomayor – I LOVE all his work!

Regards
Moritz

More on RPE coming soon.

I’m trying to squeeze as much in as possible without overwhelming everyone (we’ve gotten some emails that we have too much info too fast)! So, field test this weekend, and next week, a series on the LTHR zones, plus RPE and what to do without HRMs. We’ll never get everyone to wear HRMs, and I believe when used properly, RPE is an excellent way to teach, especially for newbies, older populations and symptomatic (like HBP).

The BEST place for LED rope lights is http://www.1000bulbs.com Ask for Steve Perry, as he does most of my work. You’ll want to also order the clear plastic mounting track to keep the lights perfectly straight. I’ve used incandescent,but they burn out quickly and produce heat. The LED’s are simple. Just unroll, mount, cut, cap off and plug in!

We used a device from Rapco/horizon called an LTIblox which converts an 1/8″ headphone output into a microphone signal. Along with that we cable tied the mic line along the frame of the bike and constructed a small pouch out of the soft side of velcro by the handlebars to catch the instructor’s iPod. I’ll try to send a photo of the application.

Thanks

Thanks for sharing

Jill is one IMPRESSIVE global woman everyone. Of COURSE she would be involved in a fundraiser for Haiti!

Jill, Mark and Michelle, Sarah & Sandro,
Good luck and congratulations on putting this together. Will you let us know how it goes and how much you raise?

All the best,

Jennifer

We usually record podcasts and PROfiles on Fri or Sat and John edits them then posts them, profiles go up every other Sunday. This Sunday will be the day for this very important one.

I’ll never have enough words to say thank you.

Contrary to the table above though, we had 2 intensive days worth of teaching – 9 – 5.30, with homework on the first day.
On the flip side, it seemed to me that unless we did something totally crazy, we were going to pass, it was practially a shoe-in.

Then I did my aerobics instructor course which was a week long, intensive course, with a practical exam a few weeks later, a workbook and a written exam. There was so much more to learn, and yet I teach spinning so much more
So on the whole, I do agree that it is easy for anyone to get certified as an instructor. It should be harder and require some kind of practical assessment (well, my teacher did watch me for all of about 5 minutes but that was it!)

However, at a club that caters to vacationers such as a resort, I think it’s better to utilize RPE more than a HR prescription. If there is a Cat 1-4 cyclist at that resort, he or she is probably following a specific training program and may ignore whatever the instructor is doing anyway! That rider will appreciate the RPE instead of MHR.

One of the clubs I have taught at for 15 years (I now only sub occasionally) is attached to a very nice hotel in Vail, a ski resort. Almost all the students are locals who are members, but we get the occasional hotel guest, especially in ski season. Sometimes those students are regular “Spinners” back home, and some have HRMs. (MOST are not used to the altitude of 8,150 feet, so their HRs are way off anyway.)

I am working on getting that club to switch to LTHR-based zones (they still use MHR). When they do, I will recommend to the instructors that if they have a hotel guest in class, they encourage that person using RPE. If they ask about a MHR% comparison, of course I’d give them an approximation so as not to alienate them, but I’d also give the caveat that it’s difficult to compare the two, and that they’d be better off using perceived exertion to make sure they are on target.

Just got home from doing the class. What a ride, what a ride, WHAT A RIDE. This went over really well. All of the regulars were right on task, cadence was was right and intensity terrific. At the top of the second hill I could really see the it in the faces of some of the riders. But I don’t think anyone went too far. I probably mentioned control about ten times going up that hill.

There were three new people in the class this AM. One said she and her husband are cyclist and ride a lot outside. I was watching her in particular in the beginning. Fantastic, she tore this up. The other two well they struggled, one quite a bit. This one had to cut the resistance several times. Which was a good thing. They followed the direction to keep with the rhythm and were not too far from it.

When we hit cooldown and I had a whole group of pearly whites staring at me, I knew we did it.

Thank you very much for sharing this profile. It was a hit.

Bill

Resorts….nah, just have fun and keep out the contraindications!

As for the remainder of the class, I have sold them based on the exact reasons you talk about – the ability to increase their fitness level and to ultimately burn more fat. They are SO sold on doing this. And it is motivating them to start getting HRM, finally!

I am doing two field tests this coming week (Tue 26-Jan & Thu 28-Jan).

Great article Jennifer. We (the ‘educated’, ‘non-lazy’ instructors) need to start turning the fitness industry on its head around training zones. I have been talking about LT with my classes for months now (finally). The Group Exercise Director doesn’t seem to get it, nor does she seem interested in changing and getting rid of the posters.

We do need posters for liability reasons as I understand it, but all the posters focus on the formulas and age decrease in maximum (so @#$&ing bogus). I don’t know if anyone is doing posters that give training levels based on LT. Would be great if someone did so that we could start putting those up in our indoor cycling rooms.

I taught Energia Magica for the first time yesterday and again this morning. It was epic and AMAZING. My students loved it. Allow me to share some actual student comments:

“Wow.”
“That was amazing/incredible.”
“Let’s do it again!”
“The class went by SO fast. I was concentrating on the moment and before I knew it class was over.”
“The music was inspiring and helped me get up the hill.”
“The music totally matched what we were doing, where we were riding.”
“I had so much fun… even though I was working so hard.”
“I could feel the rock walls in the canyon. They really helped me.”

The ride was a huge success… so much so that by the second class I had a wait-list and not all students got to ride it. Those that did, however, left with a “floaty” euphoric feeling, wondering when we could ride it again.

As my students indicated, the song selections were absolutely perfect. I’m glad I took the extra effort to acquire all of the songs on your playlist. Thank you for providing such wonderful, quality, worthwhile material on ICI/PRO. I’m hooked.

Many thanks,
Kathy Ehrlich-Scheffer

I remind a Personal TRaining certification I have done, it was pay by the gym I am working in so It was ok.
The guy during the workshop just give the answear to the questions of the test and said that theyr certification success is the highest on the market !!!!!!!!!!!!!
So every body can have it.
For a lot of certification you pay for the paper and you have it !?

Anyone considering doing this – promotion is one of your most important tasks. Putting on a fundraiser is like selling a product or service – it has to be promoted well in order for people to know about it. Find anyone and everyone you can get to shout it out to others, either via word of mouth, email, posters/flyers in a store/café (like your local coffee shop), in the paper (press for a fundraiser should be free), radio or even local TV.

Here’s a tip – studies show that it takes at least 7 impressions for most people to become aware of something and make a decision to buy. Deciding to take part in your ride is a little like deciding to buy something (although it probably won’t take 7 impressions for a worthy cause and a fun event). So don’t be afraid to REPEAT yourself! Keep on telling people – again, and again!

You asked me a couple of questions a few days ago that I didn’t answer. Well, the birds in my neighborhood are getting pissed, This is twice in one week now that I woke them up. The ride is 3 hills. After the warmup hill #1 is Yours, Go and They. Hill #2 is Everything, Go It Alone and You Are You Are. Hill #3 is Kaguya Hime, Mercy and Giant. So, you can see I am running the hills the same as you laid it out.
After the First hill I inserted “On the Dark Side’ by John Cafferty and the Beaver Brown Band. this is a rock song that lends itself to light resistance and quick cadence. Then we add a little resistance and go into a tempo. I’m using ‘Sunchyme’ by Dario G.
The second break is ‘Inner City Blues’ by Grover Washington Jr. This is nice little jazz number. I opted to just spin it out here. Nice and light. Into another tempo, ‘Silence (Neils Van Gogh Vs Thomas Gold remix)’ by Delerium.
After the third hill is ‘Superstylin’ by Groove Armada. This is again a quicker cadence and you can add some surges in here. Then it’s cool down time.
I chose the songs I did because, 1) I feel they fit and 2) (this is a biggy), the folks at this gym are kinda inundated with rock music in cycling classes. Some of the classes are like the headbangers ball. At least the people that I know personally, they are not familiar with these songs and don’t hear much of this type of music or these artists. The songs I’ve chosen bring it back a little close to home and the’professor’ being a jazz aficionado will appreciate the Grover Washington.
On Sunday I am expecting these 4 cyclists that have been coming to my classes to show upalong with the couple other regulars. I think they will like this. Also, it’s January, I am expecting a few others that have never ridden with me. This should be quite a challenge for them. When I rode it this morning, I rode as though I was taking the class. I know what this really feel like, I just hope I can coach everybody thru it OK.
So, unless you find any major issues with what I have set up, this is how it’s going down.

Bill

I would let them form their own teams. Put a price on the bikes. Like $150 for 3 hours. If they want to do teams of 3, then each is responsible for $50 of it – either to donate themselves or to get donations from others. That should be the minimum, with incentives and/or motivation to raise more than that. If they want to do teams, let them decide on who rides 1st, 2nd, 3rd – no need to get too involved in that part of it.

While their teammates are riding, the others can decide to hang out and motivate their teammates if they want. I did a fundraiser in Jamaica last year and they gave prizes for the most “team spirit” which meant that there were a lot of people just hanging around before and after their time on the bike, it was great fun!

I also suggest that you change riders only on the hour, not partway through. Because it does cause a commotion. For example, if two people want to create a team and the ride is 3 hours, then one would ride for 2 hours and the other for 1. I think 4 hours is a good length, because it’s easier to divide a team of 2 into 2 hours each.

If you have people who want to ride solo, you cannot make it too challenging. No sprints, no HIT intervals. It’s ok to go to threshold occasionally, but really, a ride like this should not be very intense.

I can’t wait to hear how it goes – and make sure to send us photos!

Bonne chance et ammusez vous!

–Mark

Did you know that in A LOT of candy, cookies are a good exemple, the manufactor research formula that increase your need to eat and drink. The right combinaison of sugar and salt would make you emptying a box without knowing it.
And mostly the same big compagny produce what you eat and what you drink …

Thanks for the tip.

BT

I do see what you mean in the profile about being in control and being aware of your pedal speed, reistance and RPE. Overall, my experience of waking up the birds this AM was quite good.

I have pretty good bike riders that come to my class. This will be a good challenge for them.