My friend Sally Edwards makes an excellent point here that applies equally to any endurance athlete and affirms our discussion from Podcast 368 — Does Intensity Trump Duration?.
It turns out that very fast runs are good for you–and that moderately fast runs (those just above threshold, in the Black Hole) are not. That’s because Black Hole runs are too slow to cause enough stress to make your body want to strengthen itself, and too fast to allow you to go long enough to improve your endurance. Studies of top runners find that they (by design or not) minimize their time in the Black Hole.
How fast is the Black Hole? In terms of pace, heart rate, and the Heart Zones chart, the Black Hole is actually a very narrow band. It starts at threshold, right as you enter Zone 5, and goes about 5 percent higher. So, if your threshold heart rate is 150 bpm, your Black Hole would extend from 150 to 157 bpm. That means if you really want to improve, your fast runs should roughly start at a second threshold: 158 bpm.
**This post is one of several in an excerpt series from the book, Be a Better Runner by Sally Edwards & Carl Foster**
But don't discount fun exercise = running/cycling that you enjoy just for how it makes you feel. Many people have no interest in structured “training”, they exercise because they find it fun.
Whether you’re in training or not, every ride has a purpose–and just about every one is legit
Fun, however, is a legitimate purpose. Stress relief is a legitimate purpose. The fact that you can finally ride outside after being trapped inside by a wall of snow and ice for six weeks, structure be damned, is a legitimate purpose. The only non-legitimate purpose I can think of is if you’re out there joylessly slogging through some self imposed workout because you feel like you need more miles when those miles are not a) making you happy b) making you faster or c) building your reserves, but rather a) making you miserable, b) making you slower and c) breaking you down.
As an A type male, it was difficult to understand the whole “fun exercise” concept. What's the point of taking this class, if you're going to talk through it?
Once I understood that for some folks, Keeping It Funis the objective, it became a lot easier to accept the appeal of SoulCycle type classes… and their wild success 🙂
Sometimes, with the best intentions (and a lot of effort), new fitness businesses don't work out as planned. Which leads to sending out a sad email like this one:
John, sadly I have to close down 2 of my studios and consolidate to one due to landlord doubling the rent. Is there anywhere I can
post that I have 30 slightly used RealRyder Spin bikes available so I do not have to put them into storage?
Bob
My initial response was; I'm sorry Bob, I really don't have anyway to help you 🙁
But then I remembered seeing an email from a company who offers a service that I could add to our Pedal-On.com forum. It creates the marketplace that would help Bob (or you for that matter) advertise and sell used Indoor Cycling bikes and/or other equipment.
UPDATED 9/2014 these are sold.
Are you looking for help with your new or existing studio?
We've helped dozens of new studio owners and we can help you too.
All you need to do is ask – click here for our contact form.
After watching the presidential debate last night, I remembered this post that addresses the importance of being prepared. Originally posted on Oct 9th 2014.
Many of us have been guilty of showing up for class and then just “winging it”. But are we putting forth the best YOU when you're making stuff up as you go along?
I've featured Alexa Fischer's short videos in the past and feel you just might re-think your class preparation after watching this video… and then the video that follows below.
If you appreciate Alexa's wisdom like I do, I highly recomend subscribing to her email list. Go here and fill in form in the righthand sidebar.
Winging It
Here's the video Alexa refers to where Billy Joel agrees to let an unknown student play piano for him. If you need a “day brightener” this will be it 🙂
Hey John & Amy, I have an audition coming up with LIFETIME for cycling instructor. OK, I'm given 3 minutes to present my best ride. Crunch time. Any suggestions or advice on this?
How exciting for you! Amy and I enjoy teaching at Life Time with their dedicated cycling studios, great sound systems, video projectors and fabulous bikes.
NOTE: What follows will apply to any Instructor audition, at any club or studio. 1) Memorize the LTF mission statement
Our Mission is to provide an Educational, Entertaining, Friendly and Inviting, Functional and Innovative experience of uncompromising quality that meets the health and fitness needs of the entire family.
This isn't about drinking the Life Time Kool-Aid. It's showing your determination to work for Life Time. I'm not kidding when I say memorize it as you may be expected to deliver it as part of your Instructor audition.
2) Understand that first and foremost your role as an instructor is to deliver a fun and entertaining experience for the members. You may teach the most real/authentic cycling class on the planet, but if it's boring because you feel constrained by focusing too much on what not to do, it will show in your class presentation and your chances of getting hired are slim.
3) Be prepared to teach a class that's appropriate to the audience. LTF wants to see that you are flexible as an Instructor and can teach appropriately to varying member groups. You may teach a very “cycling specific” class, but if your audition is to a room full of housewives during a 9:30am class see #2. That said you should be familiar with the LTF Heart Rate chart – 5 Zones with the top of Zone 3 being AT (it isn't LT at LTF) and give a few HR based cues.
Beyond that I would…
4) Choose an energetic song, without lyrics, that you love to teach to. But don't over think it 🙁
5) BE ENERGETIC! LTF doesn't hire dead fish. If it takes an extra cup of coffee then drink it. Your excitement and your energy should radiate from you like a spotlight.
6) Stack the Deck! If at all possible get some of your friends in that class. If you can't, I would be sure to get there early and connect with a few participants who are setting up in the front row. Nothing says “Friendly and Inviting” like connecting (eye contact) with members during the class and it may help reduce your nervousness to have someone to focus on. I had Amy come to my audition and having her there in the class, to draw energy from, was invaluable.
7) Teach an intense, simple profile. Think K.I.S.S. Maybe a three step ladder profile where you have them up, out of the saddle, for the last 30 seconds when you…
8 ) Get off the bike and quickly work a few riders in the front row. Clap and congratulate your students at the end and then thank them sincerely for taking your 3 minute class!
Hope that helps and feel free to ask other questions.
I'd say good luck with your interview, but you don't need it… you're going to be awesome 🙂
// < 
