Gene Nacey from Cycling Fusion provides our latest Audio PROfile and it was created using his new Class Builder iPhone App.
Class Overview
This class was ï¬rst held during the ï¬nal week of a 12 week Winter Training workshop that emphasized and reminded riders that “What you do inside, can also be done outside”. In other words, as the weather was turning, and they were getting ready to do some outdoor riding, we wanted to show them how similar the training can be in both environments. While this was a little more intense than an early season ride should be, their prior 12 weeks gave the students a good foundation in going into this, and now it makes a great mid-summer workout as well. Notice the zone splits for the class. The intensity should bode well for those entering their performance peak.
Heart Zones Master Instructor Laura Sachs contributes our latest Audio PROfile.
Laura recently published an article about heart rate training in the June IDEA Fitness Journal. Here's an excerpt and you read the whole article here.
Heart Rate Monitor Benefits
If an athlete wants to train rather than just to work out, using a heart rate monitor to zone in on the right intensity can help track the workout in an intelligent way. Quantifying an activity makes it possible to plan a course of action based on the outcome measurements and the monitoring of that activity. Clients can use a heart rate monitor to gain an accurate picture of workout intensity, putting absolute numbers such as 160 beats per minute (bpm) into relative numbers or percentages of maximum or threshold.
For example, if the number for a client’s low threshold (the first metabolic shift from increased intensity) is 140 bpm and the maximum heart rate (HRmax) from a field test measurement is 160 bpm, then the relative number (or percentage) is about 88% of HRmax (also referred to as Zone 3: Aerobic Zone). “Low threshold,” or “first threshold,” is referred to as T1 (Foster & Procari 2010).
Edwards has identified five heart rate zones, providing a simple way to set training zones based on participants’ specific response to exercise intensity.
For decades, fitness enthusiasts have used the 220-minus-age formula (age-adjusted maximum heart rate formula) to mathematically calculate HRmax and thereby derive cardiovascular training zones. According to Carl Foster, PhD, FACSM, professor of exercise and sports science at the University of Wisconsin, La Crosse, and past president of the American College of Sports Medicine, “The formula’s 220-minus-age is useless. There is no scientific validation for it.” To replace this generalized formula, Edwards has developed a half-dozen user-friendly field tests to determine both maximum and threshold heart rates that result in personalized zones for each individual. “The only way to safely and accurately estimate maximum heart rate,” she says, “is to take a submax field test. We can no longer rely on equations that were fabricated and invalid.”
After reading it I asked Laura to record this some of this as an Audio PROfile.
Here's your Spotify PRO/Playlist! Deezer. We have made every attempt to replicate the original playlist. In some instances the tracks specified were unavailable in Spotify. When necessary we have substituted individual songs of similar length and tried to maintain the Instructor's intent.
PROFILE DESCRIPTION
This is a fun profile to allow your class to enjoy a sample of what riders experience during the Tour de France (TDF). There are many aspects of a grand tour like the Tour de France, but we will focus on 4 common efforts:
The Breakaway
The Chase
Attacks on a Climb
The Final Sprint.
OBJECTIVE AND INTENSITY
This profile will not only give your riders a taste of the intensities of racing in an event like the Tour de France, but will help them discover their strengths and limitations. Each of the efforts we are going to experience during this profile represent a type of fitness a cyclist may possess.
Riders will get an opportunity to assess which aspect of this type of cycling/racing they enjoy and have the aptitude for. The target intensities will hover at Zone 3 (70% Perceived Effort), with numerous efforts pushing riders into Zone 4 (80% Perceived Effort) and the opportunity to extend into Zone 5 (90+% Perceived Effort). Since we are only doing a sampling and not a complete stage (day) of
the Tour de France, time to recover will be provided between efforts. I’ve tried to provide the target intensity described in both the percentage of their perceived effort (not maximum heart rate) and training zone. This is just for reference as I know there are many
different ways we can guide our class to the desired effort level. These intensity guidelines will hopefully enable you to translate the level of effort to specific heart rate and power training zones if needed.
Here's your Spotify PRO/Playlist! Deezer.We have made every attempt to replicate the original playlist. In some instances the tracks specified were unavailable in Spotify. When necessary we have substituted individual songs of similar length and tried to maintain the Instructor's intent.
This class educates your students about the effects of cadence and resistance and provides them with an opportunity to hone their form and technique while riding at a variety of leg speeds that are appropriate for beginners. It also provides a nice base building aerobic development, short interval workout that is pertinent for beginners.
Beginners often slow their legs down when changing positions. This class will challenge the beginner to transitioning in and out of the saddle, while maintaining their cadence.
Here's your Spotify PRO/Playlist!Deezer. We have made every attempt to replicate the original playlist. In some instances the tracks specified were unavailable in Spotify. When necessary we have substituted individual songs of similar length and tried to maintain the Instructor's intent.
We are seeing and hearing a new emphasis on studios offering Beginner or Introduction to Indoor Cycling classes. The idea is really very simple; provide new students with a safe and inviting class, teach them the basic techniques, let them develop their fitness and then graduate them to more intense classes when they are ready to be successful.
Programs like Cycling Fusion have learned that these beginner class are most effective when offered over a series of classes, where concepts like fit, form, technique, cadence, power, Heart Rate training zones and others can be introduced gradually.
I love the concept because I see it as an excellent way to reach people who, for multiple reasons, refuse to set foot in an Indoor Cycling class. I also see this as having huge potential to build your class numbers 🙂 Companies like Curves have built very successful fitness businesses based on providing Safe and Inviting facilities.
Beginner class aren't (and shouldn't be) dumbed down classes and to that end ICI/PRO, starting today, will begin to offer members Audio PROfiles that will prepare you to competently teach this class format.
In this latest Audio PROfile Master Instructor Tom Scotto walks you through a 30 Min intro class designed to help your new students Explore their Aerobic Fitness.
Here's your Spotify PRO/Playlist!Deezer. We have made every attempt to replicate the original playlist. In some instances the tracks specified were unavailable in Spotify. When necessary we have substituted individual songs of similar length and tried to maintain the Instructor's intent.
This is a fun ride that simulates leading your class out to a specific point and then turning around and leading them back home. It gives you an opportunity to creatively engage your class with the types of terrain, possible obstacles, or sites that your riders might encounter along the way. I coach it much like I am telling the class a story. I add the challenge of a negative split (riding the second half faster than the first) which is something I often incorporate in my classes. For more information on the term “negative split”, you can listen to Audio PROfile Podcast #120 and/or read what Joe Friel has to say about negative splits on his blog.
Here's your Spotify PRO/Playlist! Deezer. We have made every attempt to replicate the original playlist. In some instances the tracks specified were unavailable in Spotify. When necessary we have substituted individual songs of similar length and tried to maintain the Instructor's intent.
