by Gino | Oct 23, 2019 | Keiser Cycling, Training With Power
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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.
Download the PROfile here.
Please post any comments or questions here, and I’ll do my best to answer them all.
Originally posted 2010-02-10 05:22:00.
by Jim Karanas | Oct 21, 2019 | Class DVDS & Videos, Master Instructor Blog
Everything changes…
By Team ICG® Master Trainer Jim Karanas and ICG® Marketing & Product Director Gary Warren
Forward Motion Video was first produced for, and used in, Indoor Cycling classes in the form of DVDs. DVDs paved the way for production companies like Virtual Active to bring Hollywood-level filming to the fitness industry.
We would never detract from the contribution these DVDs and their producers made to the indoor-cycling industry. Going forward, however, there’s a point of contention that we consider critical: continuing to use DVD as the medium for providing forward motion video.
In response to Jim’s last post, “Video Done Right”, Gino Nacey, one of the pioneers of Forward Motion Video, offered his “1% disagreement” and commented, “as long as the DVD is played on a big screen, I don’t really see why we should knock it — if all a site can afford is a projector, screen and some DVDs then if the video is well done, they should have a great experience.” We appreciate Gino’s feedback.
DVDs are seen by some in the industry as a good option for clubs, a way to provide a quality visual experience in an indoor cycling class. ICG® believes that, at this time, DVDs will do more to inhibit the development of both indoor-cycling programs that offer video and the instructors who teach with it.
DVD is being superseded as technology progresses. Despite DVD’s low initial purchase cost for club owners, is it really forward-thinking and fit-for-purpose with respect to the skills instructors need to develop to enhance their classes with video, as they do with music? We believe DVD limitations are one reason more instructors don’t teach with forward motion video.
What can an instructor truly do with a DVD? The instructor can’t alter the programming or investigate the synergies that exist between music and video. The profile is unchangeable. DVD length can’t be altered to fit the music. That limits the music that can be used with the DVD. The instructor can’t swap out portions of the DVDs, which makes it impossible to alter the profiles to create endless class variations.
DVDs lack the essential tools the instructor needs, such as selecting and changing footage at any given point in a profile, repeating parts of a video, skipping parts of a video, or switching to panoramic footage for water breaks or to shift the experience. Even more importantly, DVDs don’t permit the instructor to keep the footage running to match the music track length, or vice versa. Any of the above can be done — with one touch — with a system like Myride®+.
DVD offers the same ride time and again, and the ability to use different music is limited.
The use of DVDs for virtual classes may seem to make sense initially, particularly if the voiceover coaching and the music are good. Again, the number of different rides is limited because DVD footage is fixed and can’t be reprogrammed. Also, quality of filming comes into play because Standard Definition on a large screen looks unrealistic.
But it’s more than that. Virtual classes have to be highly advanced in coaching, graphics, filming techniques, post-production techniques, and exhibit extremely compelling locations because they now do what instructors do — lead the class. We also have to push the limits of technology to enable consoles to provide “virtual class” schedules, where console and projector turn on and off at selected times to enable the club owner to offer classes without an instructor present.
It takes a platform of technology that can continue to grow to make the experience (and the buyer’s investment) stronger over the years without fading. Sustainability is key, and DVDs can’t make the cut.
Are DVDs passable? For the retail market, yes. But for sustainable commercial operations where the consumer is savvier and more demanding as competition rises, perhaps not.
Finally, our tree-hugging moment. DVDs are not green and create an enormous amount of waste product that is eliminated with the use of advanced digital technology. CDs and DVDs don’t decompose. Their composition is too complex to make large-scale recycling possible, unlike aluminum, glass or paper. So old CDs and DVDs must be shipped to a special center for recycling.
Then there’s packaging. 85% of under-24s believe that downloading music can help save the planet by reducing the packaging, waste, and carbon emissions involved in producing and transporting CDs and DVDs to shops.
Here’s what video in indoor cycling needs:
1. Improved content-delivery tools for video that offer increased programming features, designed to enable instructors to utilize this new asset fully and owners to embrace the ROI they can get from video done right.
2. Increased availability of high-quality video through network delivery that will enable us to bring new video to our customers as easily as we bring new songs.
3. Improved filming and post-production techniques to enhance immersion and raise the member experience and the demand for video.
4. A shift away from a retail product that’s not green and that experts say won’t be around much longer.
We believe Myride®+ fulfills these needs, except item 2, which it will in the immediate future.
As always with new technology, there’s a higher initial cost — in this case, for the digital media console and the HD projector. But let’s not confuse initial cost with “total cost of ownership” (TCO). The cost of a DVD media system may be low, but it wastes money if it’s not sustainable and/or doesn’t fully meet the market’s needs. As demand increases and more companies play a role in development, digital video costs will decrease. Continuing to advocate DVDs, which give the club owner a cheaper option without a complete understanding of its limitations, will hinder forward progress.
The end result seems inevitable, and DVD may delay the transition but won’t prevent it.
ICG® respects Gino and his organizations for all they’ve done to pave the way. But ICG® can’t recommend adherence to an outdated form of presenting video to the Indoor Cycling industry.
Originally posted 2012-08-13 07:47:25.
by John | Oct 5, 2019 | Class DVDS & Videos
My friend Allen Jones from Epic Planet.tv – the company with the Epic Planet Indoor Cycling DVDs – has just launched a FREE Virtual Cycling Studio Program. It address a major pet-peeve of mine; getting a reduced price replacement DVD when you have one that's scratch, damaged or for what ever reason won't play.
I'll let Allen explain the program…
Virtual Cycling classes are taking the indoor cycling world by storm with instructors and studios all over the U.S., Canada, and Europe using epicRIDES to bring an exciting new dimension to their classes.
From Southern California to Maine… from Florida to Washington state… from Nova Scotia to British Columbia… and in Europe too… epicRIDES are wowing classes and giving both instructors and studios an exciting new way to differentiate themselves from the competition.
Here's what some indoor class students said about their virtual ride to Epic California – Mt. Baldy:
“I was really impressed. I usually close my eyes when I’m spinning, but I kept looking up to see the scenery. I have to admit I took the last climb to my '10' and that damn clock on the screen was way too slow!”
“The Mt. Baldy ride was outstanding, as this is a ride I have actually done, so I could really relate to it. I was able to make this ride feel very real, as the video was very well done and made me feel like I was right there, doing this painful ride again. Two thumbs up to you and the producers.”
If you are an instructor or studio owner using or planning to use epicRIDES for your classes, we want to encourage your efforts! To do that, we are launching the Virtual Cycling Studio Program, which will provide member instructors and studios MANY special incentives and benefits, including:
- Discounts on DVDs and downloads
- Disk replacement program
- Discounts on indoor cycling clothing
- More to come…
To become a member, just complete their online signup form. There is no charge or obligation.
ICI/PRO Members receive a 30% discount on individual titles of Epic Planet DVDs. The discount code you need is here.
Originally posted 2011-09-17 05:07:32.
by Jennifer Lintz | Sep 27, 2019 | Instructor Training, Spinning Class
With my Spinning Master Instructor Seth Dedmon
By Jennifer Lintz –
When I heard about a SPINNING® Certification Workshop being offered just minutes from my home-base in Eden Prairie, Minnesota, I jumped at the opportunity to sign up. Believe it or not, I have been teaching indoor cycling for nearly four years, but never received formal training on the bike. The workshop I attended was held in Minnetonka, Minnesota, on July 23rd, 2011, and was led by Seth Dedmon, from Tennessee. Seth epitomizes what it means to be a great workshop facilitator. His energy, sense of humor, and thick Tennessee accent made me want to listen, and his knowledge base from years of experience had me jotting down notes and quotes almost non-stop.
The nine-hour event was broken down into four sections:
– Bike Setup/Safety
– Form
– Heart Rate Training
– Class Design
Bike Setup/Safety
We spent the early part of the workshop learning how to properly set someone up on the bike. Because I had never been formally trained to teach indoor cycling; I knew that the bend in the knee should not be more than 25 degrees, but not much else. After completing this portion of the workshop, I now have a systematic approach to bike setup and feel completely confident with the entire process.
Form
Second on the agenda was form. During this part of the workshop, we were on the bikes for over an hour with absolutely no music (Imagine that!) and Seth led us through a series of drills while teaching us proper form for seated and standing flats, climbs, jumps, sprints, and running with resistance. Many of the participants — including me — realized form is something even we need help with from time-to-time.
Heart Rate Training
As someone who does not own a heart rate monitor, this was the time of the day when Seth convinced me to buy one. Additionally, he discussed the five types of cycling workouts — recovery, endurance, strength, interval, and race day — and their corresponding heart rates. Seth’s instruction helped me understand the benefit of workout periodization and encouraged me to make certain each class has a specific purpose.
Class Design
Finally, we learned about class design. As a team, we worked together to build unique profiles (workout routines) and also talked about the importance of using music to create feeling and emotion in class. It has always been a personal priority of mine to consistently create new playlists, but Seth encouraged me to broaden my horizons and search for songs from a wider spectrum of genres — from reggae and classical to tribal and alternative.
Sample Class
To top off the day’s experience, Seth had us get back on the bikes for a sample class, and he actually instructed off the bike. To our surprise, he encouraged us to do the same from time-to-time, as it allows the instructor to give riders personal attention, correct form when necessary, and check in on participant heart rates. Quite honestly, his brief, 30 minute class was one of, if not the best, cycling experiences I have ever had because of the ambience he created in the room. It motivated me to become a better instructor.
The Takeaway
In addition to what I learned about bike setup/safety, form, heart rate training, and class design, I learned two things. First, I discovered that indoor cycling is very much a mind/body form of exercise and have a stronger desire to encourage visualization through music, class design, and my words. Additionally, I realized that instructors reach plateaus in their teaching just as the everyday exerciser reaches ruts in their training. The entire day left me feeling empowered to continually improve my teaching so that participants — our number one priority — remain excited about their health and fitness.
*Jennifer Lintz is a Nutritionist, AFAA Certified Group Exercise Instructor, Certified SPINNING® Instructor, and ACE Certified Personal Trainer. Visit her web site at www.wellnessbyjennifer.com.
Originally posted 2011-08-09 14:42:48.
by John | Sep 25, 2019 | Indoor Cycling Bikes, Keiser Cycling
Hello, I really enjoy your podcast, thank you for the production. I listen to them on my way to teach. It makes me feel motivated and often gives me items to share and use with my participants.
I wanted to follow up to this one podcast in particular. Our club got these bikes in the spring this year. The members are saying the gear tension varies among the bikes. I was pleased to hear Dennis talk of this issue and he suggested a way to remedy it by moving the gear handle up and down five times etc. Upon arriving at the club, I tried it and was disappointed it did not work. The numbers flashed zero and not the number “five “ I believe he suggested. Maybe he is talking about another version of the M3 Computer? Just an FYI. Maybe he could follow up again with additional information.
Dennis Keiser offered this response:
Hi Tara,
John forwarded me your email so that I could hopefully help you with your concern.
(more…)
Originally posted 2009-08-20 14:54:08.
by John | Aug 25, 2019 | Indoor Cycling Bikes, Instructor Training
Josh Taylor had told me last year about a new pedal Spinning® was designing that would have the same versatility as the Schwinn Triple Link pedal; accepts LOOK, SPD and fitness shoes + they include the new Morse Taper pedal spindle (vs. a conventional threaded spindle) they're using on the new Spinner® NXT and Blade Indoor Cycles.
I see now that they've introduced the new pedal in two versions; the TRIO™ and TRIO QR™ – QR refer's to Quick Release.
My understanding is that even with dozens of different competing pedal types available, LOOK (who was the first mass-marketed clip-less pedal) is still the market leader in road bike pedals. So it makes good sense to offer these types of pedals to keep many of your cyclists participants happy 🙂
The two pedals appear identical except for:
Patented “Quick Release” lever allows for simple one-handed platform removal.
They may want to reword this as the owner's manual clearly shows you need two hands to remove the cage.
One hand or two, my hat's off to whomever designed the nifty Quick Release feature on the TRIO QR!
Fun Fact
You may or may not be aware that indoorcycleinstructor.com, the Podcast, ICI/PRO… everything began with my desire to market my Red Pedal Tool. After years of fighting with the shoe baskets on these pedals I created this tool which is designed to safely and easily remove the shoe basket from Schwinn Triple Link pedals.
I'll need to talk with Josh about why they have also chosen to manufacture a version without the quick release… The diagram below illustrates the very same removal issue Schwinn has with their Triple Link.
Instead of “OUT” it should say “OUCH”
Originally posted 2012-12-26 18:10:58.
