Recruitment is never easy, and it seems we never get quite as many subjects as we like. This is the big advantage of a University setting, it”™s a veritable gaggle of guinea pigs. No offense to the college student, but they”™ll participate in just about anything — believe me, I know — having participated in just about everything myself (back in the day).
While I understand this fact, there is still a point where too few participants makes it hardly worth doing, and right now that is sort of where I am with the project. I do not have enough volunteers to really get started. Our Indoor Cycling classes are down to a few digital offerings through the weekdays only, and a few outdoor rides. It”™s how we like to do it in the summer; taking advantage of as much outdoor riding as we can.
Consequently, I think this study is going to be more easily conducted with volunteers from around the country, than by the usual lot I find in Pittsburgh. So, this is my official plea to all you fine would-be researchers and guinea pig hopefuls. Please send a message right on this blog post if you want to participate in the study.
What Will We Be Doing?
I can already hear the questions, starting with this one being top of mind. I will ask each participant to conduct a baseline test (specifics laid out in Blog Post #10 with a few tweaks — which will be communicated via email). After our baseline, I would like to conduct a 4 week study whereby each participant fits in Muscular Endurance work (specifics below) at least 3 times per week, and for the durations specified.
This work can be done inside or out, and can be fairly easily incorporated within any indoor “spin” session and any outdoor ride.
Here are the requirements:
- After a suitable warm-up, attempt to pedal consistently at 75RPM while in mid zone 3 for riders who consider themselves beginners or intermediates, or mid zone 4 for those who race or who consider themselves advanced to expert level. As far as possible, make this drill last contiguously for a duration of 15 minutes to 30 minutes. Beginners & Intermediates do 15 min segments while the competitive or advanced rider will do 30.
Once the 15 or 30 minutes is completed, make sure to write down:
- Total time (should be 15 or 30 min)
- Was it conducted on an indoor cycle or a outdoor bike
- Average cadence
- Average heart rate
- Average power
- How you felt — on an RPE scale
If you did 15 minutes, try to do some recovery, or at least ride with less resistance if possible for 5 minutes, then repeat. If you did the 30 minutes, you are done with the M.E. requirements for the day.
Repeat this a total of 3 times each week, ideally with a day separating each one. However if your schedule doesn”™t allow a day to separate each episode, it”™s still fine to do them on back to back days.
At the end of each week, the information noted above for each 15 or 30 minute segment should be put into a spreadsheet and sent to yours truly; gene at cycling fusion dot com.
Do I need Power?
You will only need access to a power bike (hopefully the SAME bike) before and after the initial baseline testing and the subsequent performance test. Once you do your baseline, it will be strictly cadence and heart rate that will be used. So yes, you will need each of those two training tools, on either your indoor bike or your outdoor ride.
Thus, a minimum requirement for participation is a heart monitor and a cadence meter on all the equipment where you do your Muscular Endurance work.
The Benefits of Being A Guinea Pig
In the event you are reading this and thinking of joining our band of merry men and researchers, I applaud and encourage you for that. In fact, there are certain benefits for you in forging new ground like this:
1. The satisfaction that you are doing something few others may have done — trust me, it”™s a good feeling.
2. You gain the “inside track” at Cycling Fusion® as a study participant. Future studies (even if you don”™t participate) benefits all of our study participants & Cycling Fusion® members.
3. Analysis of your training as it relates to the subject matter being studied — it”™s like getting free coaching.
4. Advanced copies of all literature related to our research and Evidence Based Cycling efforts.
So there you have it — no reason to hold back now. Let me know what you think, and/or use my email address listed cryptically above.
- Indoor Cycling Power Research #7: Good News, Bad News - August 16, 2023
- Blog Post #10 Baseline& Performance Testing - June 29, 2023
- Keiser Tour de Power - April 18, 2023