Welcome to the The Weekly Ride by Cycling Fusion:
Originally posted 2018-01-30 09:00:13.
Welcome to the The Weekly Ride by Cycling Fusion:
Originally posted 2018-01-30 09:00:13.
Recently John posted another excellent piece related to the power of three. He concluded with ICI/PRO’s own version of three-zone power training. I applauded him in the comment section thanking him for getting back to basics.
As a primary facilitator of ZONING (a two threshold three zone heart rate training system) with Sally Edwards I couldn’t agree more with John’s support and suggestion that our club athletes don’t need more.
Yet as an instructor who been teaching daily (M — F) for some time now, I’m convinced that few if any riders in ‘spin classes’ theses days are there for structured training. Three, five or seven zones, they could mostly care less. They don’t want any zones. They want to feel like they worked out and it wasn’t so bad. Heart rate and power were not at the top of their minds when they walked through the door.
And yes, I called it ‘Spin Class’. Like John, I’m getting back to basics. We’re looking 2014 square in the face. I think it is time we regard what we do in the context of what our paying customers call it. It is time to understand that just keeping it real is making it boring. We can offer sound training without our riders even knowing about. In fact I say don’t tell them.
Our riders come to Spin Class and I’m all about my riders! Thanks to Johnny G., we have Spinning. Spinning is what they come to do. No I don’t mean the Spinning most of us learned during our certification though spinning is still the number one certification out there.
I mean the fun spinning classes that everyone was raving about not that long ago. The community of fun, energetic sweat filled rooms that SoleCycle copied, repackaged and gave back to us at four times the price. Three zones not required.
So when I talk about coming back to basics I’m not kidding. The goal is still well attended popular classes. That is what management is looking at. More than you think. And let’s face it; teaching to a full room is cool.
So apply the following rule of three for sustainable well attended popular classes:
LEARN, LOVE AND BE LIVELY
Please understand I am in NO way suggesting we all abandon the sound fundamental principles we’ve championed here for so long. I’m recommending that you use all of it. Just don’t tell your riders.
Indeed my choice has been to cover it all up with a laugh, music playing somewhat louder than I would listen to in my car and cues that make sense to regular people. People coming to your class because they know it’s good for them and they can count on you to help them through on those tough days when they’d rather be somewhere else.
Originally posted 2013-12-12 15:28:56.
Welcome to the The Weekly Ride by Cycling Fusion
Originally posted 2018-12-17 20:25:24.
Adapted from: https://www.active.com/cycling/articles/the-best-bike-storage-solutions?cmp=18N-PB2000-S20-T9-cycling-AR6&eps=title_1399933
As our outdoor season, at least road bike season — there is still plenty of Mtn Biking to be had, comes to an end we are all faced with the question of what to do with our gear. Unlike running or swimming where all your gear can be stored in a backpack in your closet, a bike is a pretty large piece of equipment that requires much more real estate in your home or garage. Multiply this several times over (N+1 rule, please), and you'll have a mess on your hands.
There's a whole host of ways to store your bike inside, but we'll address a few of the most common methods. Of course, simply leaving a bike or three in the hallway is always an option, but in case your significant other isn't OK with that, these are some great alternatives.
Bike Hoist
One of the more complex storage solutions out there, a bike hoist is exactly what it sounds like: a way to lift your bike off the ground and store it in the rafters. It utilizes a pully system where you simply hook the bike's saddle and handlebars and slowly lift the bike by pulling on the rope. This storage method is perfect for rooms or garages with high ceilings where having a bike hanging above won't pose a risk for cars pulling in or people walking by.
Ceiling Mounts
For houses or apartments with limited floor storage space, ceiling mounts are a great solution. Similar to a bike hoist, this method stores bikes upside-down, off the ground by means of hooks. I have used hooks in the garage for years and one of the great things is that the bike is usually high enough that you can get the hood of your car under it to maximize space.
Wall Mounts
Leaning a bike leaning against a wall in the garage poses a risk of it being knocked over (usually in slow motion, with a crash, bang and a few cuss words thrown in). A wall mount still keeps a bike parallel to the wall, but it suspends it off the ground by cradling the bike with hooks on the top tube. It's more secure, and depending on the size of the bike, wall mounts will often allow one bike to be stored above the other on the same wall.
Note that some ultra-lightweight carbon frame manufacturers suggest no pressure be put on the top tube. Keep this in mind when deciding if a wall mount is right for you.
Gravity Stands
If you're renting your living space, you may not want to put holes in the wall to mount hooks or hardware to store your bike. Gravity stands are a nice alternative–they keep your bike (in this case, bikes) off the ground and are designed to safely lean against a wall. They're compact, adjustable and give you the flexibility to store your bikes wherever you move the stand.
Floor Stands
Floor stands have come a long way since the fixed metal bike racks at your school when you were a kid, although the four bike one currently in my basement still looks a lot like that. While you can still find racks that hold your bike upright by sliding the wheel into the slot (the one that I have), it's more and more common to see floor stands that prop a bike up by its rear hub. These floor stands utilize the gap between the frame and the hub, and are often compatible with both road and mountain bikes.
I hope this helps you to organize your space a little bit while you get ready for the Winter Training season.
I love the simplicity of the Zoning Heart Rate program. Three zones (Easy-Blue/Moderate-Yellow/Hard-Red) that are created using two thresholds; T1 Aerobic Threshold & T2 Anaerobic Threshold – AKA: AT or LT. Simple to communicate and easy for anyone to understand – perfect IMO for our Indoor Cycling classes.
We've discussed Zoning multiple times here at ICI/PRO. Here are some links where you can learn more about Zoning and how this three zone system is recommended by ACE – the American Council on Exercise as their preferred Heart Rate Training program for our “Club Athletes”. We've also got some excellent class profiles that follow the Zoning format.
Tia Kilpatrick is a Zoning Specialist who works closely with Sally Edwards. You can virtually meet her in the video below where she leads her Falling in Love with the Golden Zone class at the past Heart Zones conference held in conjunction with Cycling Fusion.
Tia has an upcoming ebook; 44 ZONING Rides for the Indoor Cycling Enthusiast. We'll let you know when it's available.
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Originally posted 2014-07-10 11:35:52.