RACE DAY was another winner of our Ultimate Instructor Class Profile contest from Instructor Mark Peterson!
For the love of the Road Race! The inspiration for this ride was the recent Pro Cycling Challenge in Colorado but the ride is generic in the sense that you could do this ride as a stage of any Cycling Race. The objective of the ride is to educate my students on the sport of Bike Racing, entertain and to provide some of those moments of lung splitting, leg busting intensity that is Road Racing!
Mark is a detail guy and what made his contest submission unique is that he created it using the ClassBuilder iPad/iPhone App from Cycling Fusion.
The graphic at the top displays during the entire class. A marker moves along on the screen, helping everyone understand where they are and more importantly, what's coming next.
This was Mark's second visit to the Podcast. You can listen to ICI Podcast #190 — Virtual Class Ride Prep to learn his tips and trick to effectively using video in your class.
Star Trac had the new Spinner® Blade Ion on display at IHRSA. I rode one during Josh Taylor's 6:30 am demonstration ride this past Thursday. After the class I discussed the Ion's new features with Josh. I then got an overview of Spinning's new Spinpower™ education from Program Director Angie Sturtevant, which I'll share as a separate article.
Basics
The “Ion” differentiates this bike with Power from the conventional Spinner Blade. It uses the same chain drive and friction resistance system, found on all Spinner® Indoor Cycles.
Console / Monitor
Very simple… and I'm a huge fan of simple, so right away I appreciated how easy it was to use the Ion's console. I was told they are making a few minor changes so the final version may look different. Working down from the top, the display shows:
Heart Rate
Cadence
Power
Elapsed Time
Just three buttons
Left button turns the back-light on/off. It doesn't time out because it doesn't need to preserve battery life. It will stay on until you want it dark or you stop pedaling. I might not have this completely right – but you get the point – the light will shine all class 🙂
Center button scrolls through screens displaying; real time and averages + calories
Hold down the Right button for 2 seconds resets the Elapsed Time – Josh explained that this button will also add a “digital marker” to any Ant+ enabled devise, identifying the beginning or end of an interval, similar to the “Stage” button found on other consoles.
Josh made the point during his demo ride that their console will show ZERO watts when there's no resistance, regardless of the cadence = this will show all of our “spinners” that they aren't doing any real work until they've added some load.
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Measured Power
Strain gauge measures the amount of pull on the brake pad.
The Blade Ion measures power with a strain gauge connected to the brake pad – again more simplicity. This technique is actually over 100 years old and how the horsepower of early engines was measured; by measuring the force acting on the brake, as the flywheel tries to drag the brake around it's circumference.
If you have an NXT available you can see exactly what they are doing. Remove any resistance and start the pedals turning slowly. Now carefully touch the slowly turning flywheel with one finger. Feel how it wants to drag your finger along? Can you see how the harder you press against the flywheel, the more effort it takes to hold your finger in place? By measuring that force, the speed of the rotating flywheel and then doing a bit of math, we could calculate Power.
That Black Box contains the strain gauge and replaces the normal brake pad holder on the standard Blade or NXT – which begs the question; will they ever offer a retrofit power meter for older NXT's?
What about Calibration?
I was told that the Ion will be factory calibrated and that no other calibration will be necessary – which I find very hard to believe.
This isn't the right time to get into a lengthy discussion over what I see as fundamental differences between; how the Ion measures the amount of Power coming out vs. how FreeMotion (and also any bicycle crank arm/spider or pedal based power meter) is measuring the amount of Power the rider is putting into the cycle. Or if it's really of any value…
So I don't leave you hanging here, the factory calibration may indeed accurately display the amount of coming out of the Ion forever… but does that precisely reflect the amount of power the rider is putting into the cycle?
What I'm questioning is there's a lot of drive train (multiple bearings and the chain) between the pedals (work in) and the brake mechanism (work out). This engineering article describes the efficiency of bicycle chain drive system and how losses can vary between 2% and 20%. I'm sure Star Trac's engineers have a very sophisticated algorithm to work all this out on a new Ion – but what happens over time? Worn chains and bearings, sprocket alignment and chain tension will all have an effect. Potentially some of the Ion's in your studio could become favorites because they display a higher wattage, relativity to the amount of work introduced by the rider, simply because its chain is in better alignment. Does that make sense?
No Batteries Required
Angie said she likes this because it's “green” (no batteries to throw out) – this blue light is a very cool touch.
Hands down my favorite feature of the Ion is how it charges itself. Josh told me that it incorporates a smart charging system that will allow the batteries to discharge before recharging. That wire runs from the hub charging unit & cadence counter up to the handle bars.
Phone cord allows adjustment.
How it felt to ride & my overall reaction.
Adding a cool blue Instructor platform will be de rigueur for any studio with Blade Ions
Let me start by saying Star Trac makes a phenomenal Indoor Cycle. Solid and smooth – I'm sure Jeff Wimmer had his hands on these. They fit me perfectly – or after riding & teaching on them for all these years do I fit them perfectly? Either way they're very nice to ride… and you hear the yeah-but coming… but I've really become a fan of magnetic resistance over the past 4 years. I understand how Spinning's® brand goes to the “feel” of a Spinner® and that “feel” comes in part from a friction based resistance system. I prefer riding magnetic and was disappointed that the Ion still uses a friction brake.
I also felt weak/less powerful on the Spinner Blade Ion. Or said differently, for a given amount of effort, I was seeing a lower wattage number than I'm used to seeing from a recently calibrated FreeMotion or a Schwinn AC. You could add embarrassed to my list of feelings. I actually felt compelled to cover my readings while Josh was off the bike checking in with his class 🙁
Thinking it may just be me, I went directly to FreeMotion's area and jumped into a class with Cameron Chinatti. Nope, it wasn't me. There on a familiar cycle, I was seeing/feeling my normal ~250 FTP. So back to the Ion (different bike this time) but the same results. A similar effort/HR and only saw ~180 watts.
I talked to Angie about this and she suggested that you just can't compare the two, they're different. I've asked Angie to join me on the Podcast to discuss this in detail and will let you know if/when she'll come on as a guest.
Later that morning I also tried a little experiment that I've wanted to do for years…
What happens to your Power / Wattage when you accelerate from a set point, say; 100 watts @ 60 rpm to 90 rpm on friction based system, as compared to a magnetic system? Do they react the same way?
This Podcast is was originally published on February 22, 2009, I have updated it with our new Podcast host information and I am representing it now. I hope you enjoy it, Joey
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
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.
Bill Pryor from Spynergy Consulting visited the annual IHRSA Show last week to learn what’s new for cycling studio owners and entrepreneurs. Here are some highlights and photos from his report.
“……once I got over the sensory overload, I made a point of visiting all the bike manufacturers to ride the bikes and hear about new trends. I also tried to see what kinds of metrics, programming and video content are out there. I even spent some time with the flooring, lighting, sound system and insurance folks to see if there's anything new studio owners might want to hear about……”
StarTrac. The market leader in bike sales, they were of course showing the NXT and the Blade which have been recently re-designed (very cool styling.) One of their engineers also walked me through a demo of a new console (measuring power) that will be built into the Blade within the next year. You'll be able to get the Blade with or without a power console.
Schwinn. I also rode the magnetic resistance Schwinn AC and got a close look at their console. Power is measured as well as heartrate, cadence and more. Data from the console can be downloaded to a USB pen drive, or wirelessly transmitted via ANT transmission to a garmin or other device.
New Keiser handlebar
Keiser. A new handlebar design for the Keiser M3 should silence complaints from some smaller riders who had troubles with bike fit. They have an established power console and also numbered resistance which lots of people really like. Performance IQ was co-exhibiting with Keiser…they have a system for projecting on-bike data to a screen so instructors and students can view their data.
RealRyder. This uniquely designed bike with the swaying motion is becoming a favorite with some studio-starter who want to have something to clearly delineate them from the large gyms and health clubs. Optimizing the experience does require some special training for instructors and students, but they make a compelling case about the differences and benefits once folks learn.
Freemotion. These guys are the newest player but have created good buzz as they have made the power console and related programming an integral part of what they provide. The design of their console is well organized and highly readable. At this show, they also introduced a quieter “carbon drive” to make for a more smoother, quieter ride, with good durability
Livestrong. I had not ridden their bike before and found it really comfortable. Outside riders will love the fact that there are a wide range of hand position options including actual “drops”. The bike was cool, but to be honest it was hard to focus on the bike because they were showing it in conjunction with the MyRide virtual ride video system with was absolutely astounding….more on that below.
MyRide video management
Non-Bike Highlight: No matter what bike you have or choose….the good news is that if you want to use a video system, there's an amazing one out there. I have seen a lot of video for indoor cycling classes, but the MyRide systems from Matrix/Livestrong was absolutely stunning. The video itself (multiple terrains and imagery), but also the control system interface. There are systems deployed in Europe, but this is brand, brand new in the U.S. A pilot studio is up in San Francisco.
Bill Pryor owns a 48 bike studio in the Boston area and is also founder of Spynergy Consulting, helping entrepreneurs launch and develop their businesses.
Minimal required maintenance – the belt doesn't stretch and you never need to lube it.
Should last forever
Did I mention that it's very quiet?
Weaknesses
More expensive than a chain drive
It may require the pedal crankarms be spaced further apart = wider “Q-factor”
That's all I can think of.
Disclaimer and perspective: I have taught on the FreeMotion S11.9 for the past year at two Life Time Fitness clubs. I train at home on a S11.0 (the home trainer) that was given to me for evaluation purposes.
My only real complaint with the original chain drive FreeMotion S11 series Indoor Cycles has been the amount of chain noise coming from the drive system. That noise, multiplied by 50 or more cycles in a class (or just one in a basement) can be very distracting/unsettling/frenetic and it requires much more volume of both you and your music.
If you've every experienced how calm/relaxed a class with belt driven cycles is, you'll understand exactly what I'm talking about.
Where does this additional noise comes from? It's from the chain wrapping around very small front sprocket used to rotate the flywheel at a much higher RPM than on a friction IC.
Big drive gear x small driven gear = very fast flywheel RPM
All Indoor Cycles use some form of weighted flywheel to mimic the momentum of riding a bicycle. Cycles with magnetic (Eddy Current) resistance (FreeMotion S11.x, Keiser M3 & Schwinn AC) all use an aluminum (or combination aluminum/steel) flywheel. All steel alone won't work when you're using Eddy Currents to create resistance.
Aluminum is lighter than steel = less mass = less rotating momentum. Also the design of the combination flywheels has the “steel” portion closer to the hub, resulting in less mass around the perimeter of the flywheel. The flywheel needs to rotate quite fast to create enough of these “Eddy Current's” to make the requested resistance, which is good because this additional speed makes up for the aluminum's lack of mass. The gear ratio (big crankshaft gear x small flywheel gear) needed to achieve this flywheel speed = additional chain noise.
By using a belt, instead of a chain, FreeMotion has eliminated the noise problem… but all belts are not the same…
There are a number of popular Indoor Cycles using a belt drive system; Keiser M3, Livestrong/Tomahawk and the LeMond RevMaster. All of these cycles all use a Kevlar belt – perfect for most people, except for the cyclists in your class. For them, these Kevlar belts feel very foreign. They don't “feel” like a bicycle because chains create a vibration as it rolls across the sprockets and that vibration is missing from a super smooth Kevlar belt.
I'm sure that Gates did a bunch of research and testing when they developed the Carbon Drive system as a replacement for bicycle chains. Their success (I'm presuming here) would be dependent on creating a replacement for a chain that eliminated all the negatives; maintenance, wear, weight, grease and noise – while retaining the familiar feel of riding a bicycle. The “teeth” of the carbon belt, as it rolls across the pulleys, create a similar vibration to a chain = the “feel” of a bicycle, W/O any of the negatives of a chain.
My original objective of the Power blog here in ICI/PRO was to build the case for power precept upon precept, slowly but surely. Good idea, except for folks who already find themselves teaching on power bikes and are anxious to get to the meat & potatoes. So, as the line in Monty Python’s Holy Grail said (whilst preparing to throw the Holy Hand Grenade) “Skip ahead brother…”
The most fundamental principal in power training is that you can sustain higher power output for shorter periods. This is common sense of course, but when trying to train or “hone in” on power levels you will use for different types of riding outside, one needs to identify these time periods, and develop power based on the length of those efforts.
For example, outside of the long mountain passes in Colorado, or Europe, your standard “hill climb” will often be only 3 to 5 minutes. This is also met with generally a steeper grade than those more gradual, longer climbs, and thus there is a measure of power required to climb those that is significantly higher, and requires different training.
In addition, if you race (or simply want to just impress your friends at every opportunity), you may want to develop significant sprinting or break away skills. To do that, you will want power that is even higher than climbing power, but may only be needed for as little as 60 seconds. This may seem quite short, but it is often all that is needed to achieve a real break away, or triumph in a race ending sprint.
Consequently, we have built the Cycling Fusion Power Training system on 3 zones of power; Sustainable Power (7 to 20 minute efforts), Climbing Power (3 to 6 minute efforts) and Explosive Power (1 to 2 minute efforts). These ranges are quite large, and there are 7 power levels within each zone. Rather than bore you with all the details, let’s just jump in and conduct a class that provides a sample of each of these zones.
The class design below is based on the Keiser M3 bike, since it is what we use at my club (Global Ride Training Center) in Pittsburgh. Since we also speak specifically to how we can reset our power numbers, I’ve written this class specifically to this model, and thus I call the class: The Keiser Tour De Power. For those that do not have a Keiser M3, but do have power, simply replace the portion of this workout that speaks to resetting the bike to get your average power numbers for one of the zones, and it will work just as well on any other bike.
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