Last Saturday my outdoor cycling group had their last organized ride of the season. It was a beautiful day in Denver, no wind and the temperature ranged from 50-70 degrees. This group has a wide range of abilities, there are men and women, young and old, husbands and wives, parents and children, $700 and $7000 bikes. As a group we ride well together we often split apart on hills, but the faster riders wait at the top so we can continue the ride together, no one is ever dropped. Though our routes are often different we always end up at the Starbucks in downtown Golden, Colorado, for a latte break. This day the ride had a bit of different feel to it. With it being the last ride of the year I think everyone wanted to test their hard fought fitness and every tiny bump in the road to every longer climb was an all out race to the top, man was it fun! The faster riders knew that at the top of every hill they would have time to recover as they waited for the slower riders to catch up. This recovery time just added to the intensity of each and every climb. Needless to say, by the time we made it to Starbucks in Golden some of us were already “cooked” and we still had 20 more miles to go. As we ride out of Golden there is a long stretch of about 8 miles of fairly flat roads with no “Stop” signs or traffic lights. We usually don't race every hill, like earlier in the ride, but we ALWAYS race this section. As we slowly rolled out of Starbucks we merged with two other groups and got caught at the last traffic light before the long 8 mile stretch. It was so cool to see about 40 riders all waiting for this light, everyone enjoying this beautiful day and knowing the “race” was about to begin. When that light turned green “it was ON”! Unfortunately I was not in front when the light changed and I could see the leaders start pulling away, but I thought “no problem, I can close that gap.” Well, I'm sorry to say that after a few “overflown sinks” I was never able to “close that gap”.
While I was out there “filling up my sink” for 8 miles and never getting closer than 50 yards to the lead group I thought that this would be a great indoor cycling set. The goal of my “Close the Gap” set is to ride below threshold wattage for a 2-3 minutes then spend 1-2 minutes bringing the average wattage back up to or “on the wheel” of the riders threshold wattage and repeat. When I coach this set I like to keep the timer running so it becomes increasingly harder to elevate the average wattage the further into the set the riders go. This teaches the riders the importance of pacing, if the average wattage drops too low it will take harder and/or longer efforts to bring it back up, as there is a limited amount of time anyone can maintain an above threshold effort the rider may never be able to bring the average wattage back up to threshold levels. Similar to the way I was never able to catch or “close the gap” to the leading group last Saturday.
3 song harmonically mixed track, to download Right Click > Save As / Save Target As to download. Open in iTunes and then you'll see this in your Spotify Local File folder.
As many of you know I was recently selected as a Master Educator by Stages Indoor Cycling. Last Saturday I led my first workshop at Cherry Creek Athletic Club in Denver and it was an honor to share the basics of power training with this group of 20 fitness professionals.
I believe FreeMotion S Series bikes (built by the Team at Stages Cycling) are currently the best in the industry. The ability to accurately and directly measure the rider's output is so leading-edge that professional cycling’s Team Sky uses the same power meter technology on their outdoor bikes. Paired with the power console, instructors have all the metrics necessary to lead an exciting power-based indoor cycling class. That being said, we at Stages Indoor Cycling strongly believe that the first step for any instructor to understand and properly “cue-municate” data, requires a thorough grasp of “anchoring” time to effort. The simplest way to do this is to provide consistency with how one describes rate of perceived exertion (RPE).
At Stages we use a RPE scale of 1-10 with 5 being lactate threshold. Lactate threshold is the exercise intensity at which lactate begins to accumulate in the blood stream. If an above threshold intensity is maintained the rider will eventually fatigue and working muscles will fail. When explaining RPE to riders I like to compare the body to a kitchen sink. The working muscles are the sink, the ability of the body to clear or filter waste products, like lactate, is the drain and the intensity or waste products are the amount of water flowing out of the faucet.
When exercising at a RPE of less than 2, water is dripping out of the faucet. The drain can easily keep up with this extremely low flow of water. This low flow would be best associated with:
Zone 1
Active Recovery
Less than 55% of Functional Threshold Power (FTP)
Less than 68% of Functional Threshold Heart Rate (FTHR)
Efforts at this RPE can be held almost indefinitely
Can talk in full sentences, comfortable, light, very easy, recovery, soft pedal
When exercise intensity is increased to a RPE of 2-3, flow increases to a trickle, but the drain can easily match the low flow of water. There is still no accumulation of H2O in the sink. This trickle of water would correspond with:
Zone 2
Endurance Training
56-75% of FTP
69-83% of FTHR
Efforts at this RPE can be maintained for long periods of time
Conversational effort, “social ride”, breathing is slightly elevated, starting to sweat or glisten, this is where you train your muscles to burn fat for fuel
As intensity increases to a RPE of 3-4, water flow increases to a steady stream but the drain can still keep pace with the flow and there still isn’t any accumulation of liquid in the sink. This steady stream of water would most closely correlate with:
Zone 3
Tempo Training
76-90% of FTP
84-94% of FTHR
Efforts at this RPE can be maintained for 60 minutes to 3 hours
Can talk in broken sentences but would rather focus on the work at hand, marathon pace
At a RPE of 4-5 the flow increases and the drain can match the flow but water is on the verge of collecting in the bottom of the sink. The flow and draining capacity are at equilibrium and would most closely parallel with:
Zone 4
Lactate Threshold
91-105% of FTP
95-105% of FTHR
Effort can be maintained for 8-30 minutes
Heavy breathing starts, but not breathless, uncomfortable and challenged, start to feel a little “burn”, maintainable but must stay focused, 10k race pace
At a RPE of 6-7 the surge of water is increased to a point where it begins to accumulate in the sink and if it is not reduced the sink will overflow in 3-8 minutes, depending on the size of the sink. The more trained the rider the bigger the sink. This surge would associate with:
Zone 5
VO2 Max
106-120% of FTP
Greater than 106% of FTHR
Effort can be maintained for only 3-8 minutes
Deep, labored breathing, very uncomfortable, very challenged, above the “Red Line”, rapid breathing as your body tries to vent accumulating waste
At a RPE of 7-8 the gush of water is so great that the sink will overflow in 30 seconds to 3 minutes. This flood of water would most closely resemble:
Zone 6
Anaerobic Capacity
121-151% of FTP
Due to the lag time of the heart HR is not a metric that should be used
Muscles fail in 30 seconds – 3 minutes
Gasping for air, Unable to work harder, very very uncomfortable, burning mostly carbs for fuel.
At a RPE of 9-10 the torrent of water will overflow the sink in less than 30 seconds. This flood is most like:
Zone 7
Neuromuscular Power
Maximum Effort
Muscles will run out of gas in less than 30 seconds, at the end the engine just shuts off
It’s important to explain that when working below threshold or when the drain can keep up with the water flow, RPE remains constant, but when working above threshold or when the drain CAN NOT keep up with the flow, RPE’s are dynamic. If output is held constant, above threshold, a 6 turns into a 7, a 7 turns into an 8, an 8 into a 9 and eventually the muscles fail or the sink overflows and recovery is needed.
As fitness improves the body will build a better “plumbing system” or larger drain and remove waste products more quickly. Also, the brain will build a better lactate buffering system or a larger sink, therefore being able to withstand more and more waste products without reaching muscle failure or “overflowing the sink”.
The 3 song profile I created for this week is titled “Call the Plumber!” The 1st goal of this set is to slowly and steadily increase the riders RPE every 2 minutes until they reach their MAX intensity or the water reaches the very top of the sink. The 2nd goal is to overflow the sink by performing three 20 second maximum efforts with just 10 seconds recovery after each. Try to explain how each RPE should feel as your riders “fill their sink”, then at the end let them make a big mess by working so hard the their sink overflows all over the kitchen floor.
3 song harmonically mixed track to download Right Click > Save As / Save Target As to download on PC or Download Linked File As on Mac. Open in iTunes and then you'll see this in your Spotify Local File folder.
3 song harmonically mixed track AND video Right Click > Save As / Save Target As to download on PC or Download Linked File As on Mac. Open in iTunes and then you'll see this in your Spotify Local File folder.
On October 10th my sons, Christian and Seth, and I participated in an indoor cycling charity ride called The Roadless Ride which benefits a local charity named Brent's Place. This event consists of 12 one hour indoor cycling classes where participants donate $45 or more for each class they choose to participate in. There is also a group of “Century Riders” who ride all 12 hours. Christian, Seth and I joined 22 other endurance junkies for this challenge. It was an awesome day! Most of the classes sold out and all the Century Riders completed their 12 hour endurance journey. The event organizers are predicting we raised over $100,000!
I participated in 9 classes and led 3. For the final 2 hours I team taught with fellow instructor, Collin Catel. Colin and alternately taught 3 song sets. We have different teaching and music styles, but when we were organizing our playlist I fell in love with this set that Colin put together, so I thought I would share it with you.
I also included the video we used with this 3 song set. I hope you enjoy it!
3 song harmonically mixed track, to download Right Click > Save As / Save Target As to download. Open in iTunes and then you'll see this in your Spotify Local File folder.
Not only do I think there's something special about 3 song mixes I also think there is something powerful about 3 interval sets. One of my favorite 3 interval sets is to go HARD, HARDER, HARDEST. This teaches pace and control but also forces riders to “dig deep” on the third interval. If you are lucky enough to have bikes with power these sets are easy to teach, simply finish each interval with a higher average wattage. If you do not have wattage you can use more gear\resistance and the same cadence or the same gear\resistance and a faster cadence for each interval.
This 3 song mix is perfect for this type of interval set. All 3 songs are about 4 minutes long so you can simply have the riders go hard for 3 minutes and recover for 1 minute and repeat 3 times. This HARD, HARDER, HARDEST interval can be done in a variety of ways. I sometimes teach it in the same position for all three intervals, other times I teach it: seated with a fast cadence, seated with a slow cadence followed by standing. Other times I let the riders choose their position, but I remind them that each interval has to be harder than the previous one.
These types of intervals are both fun and challenging. Let me know how it goes.
When it comes to choosing music for my classes, I like to include several different genres in my playlists. Many that I create include a mix of classic rock, electronic, pop, and occasional country song and sometimes even classical. I always include at least a few current songs in each playlist, so it’s important for me to keep up with the latest songs as they come out each week.
Recently, I created a ride that included many favorite songs that came out in 2013, and since my riders had heard many of them through the year in my classes and of course on the radio, they really enjoyed the ride. You can check my post and playlist here.
Before I created the playlist for that particular class, I put together a separate Spotify playlist featuring all of my favorite cycling songs that dropped in 2013. I came up with forty-three of them, as well as a list of ‘honorable mention’ songs (songs that I used a few times, but wasn’t really crazy about-but some that you might find work just fine for you).
So without further adieu, I give you my top 10 Cycling Songs of 2013:
Counting Stars by One Republic: This song is so upbeat and catchy, that I could use it in every class. It has a great beat and can be used seated or standing, or in combination. Some other great songs from this album that made my top list: What You Wanted and I Lived. This is by far my favorite album that came out this year.
My Songs Know What You Did In The Dark (Light ‘Em Up) by Fallout Boy: This one is hands down my favorite of the whole bunch. Perfect for accelerations on the chorus, (or sprints/surges-whatever name you give them). This song’s energy and lyrics are unlike anything else I’ve heard on the radio this year and it will definitely keep your feet pedaling. Also check out The Phoenix and Young Volcanoes from the same album.
Wake Me Up by Avicii: This song is a great mix of electronic, country-fusion. I remember the first time I listened to it thinking that it was different from anything I’d ever heard. Even after hearing it over and over, I’m still hooked. Some other great songs for cycling on this album: Heart Upon My Sleeve,You Make Me and Hey Brother.
Timeless by The Airborne Toxic Event: I’m always searching for songs to use for heavy climbs. The lyrics and the vocals on this song are breathtaking, and as the title suggests, this one is timeless. A close runner up for climbing song of the year goes to Rebel Beat by the Goo Goo Dolls.
Best I Ever Had by Gavin DeGraw: Another one of my favorites for accelerations on the chorus. I really like Gavin DeGraw’s music, and while this is a different sound for him, it works. It’s quirky, catchy and upbeat, and it’s sure to put a smile on everyone’s face.
San Fransisco by The Mowgli’s: .This is one of those songs that sets the tone for your entire class when used as a warm up. It also works well as a fast flat road. Do you feel the love? I feel the love.
Best Day of My Life by American Authors: This song, which you may have heard in a Lowe’s commercial or in the trailer for the movie ‘Delivery Man’, makes a great seated, standing or alternating hill climb. I also love Believer from the same album.
#thatPOWER by will.i.am, Justin Bieber: While this is not a song I would typically listen to in my leisure time, I love a good strong beat that you can just get lost in while you’re pedaling. This one delivers just that.
Jubel by Klingade: This is a recent find and one that I can see using again and again. It’s fresh and unique. I love the sound of the saxophone and the pretty vocals. I alternated between seat work and a standing climb on the beat, but I can see many different ways to ride to this one.
Zorba’s Dance by David Garrett: This may seem like an odd choice to make my top ten, but every time I used this song, my classes LOVED it! It only clocks in at 2:34, but you’ll be tired and sweaty after this one. As the tempo builds, so does your cadence, ending with a 20 second all out sprint to the finish. Trust me. You and your class with love it!
Here’s the playlist that includes these top songs as well as the 33 others that made my list this year:
Honorable Mention: As I stated earlier, these are songs that didn't make my Top List this year. That’s not to say that you wont find the perfect spot for them in your next playlist:
-Clarity by Zedd
-Can’t Stop by Miley Cyrus
-Wrecking Ball by Miley Cyrus
-Safe and Sound by Capital Cities
-Blurred Lines by Robin Thicke
-Cups by Anna Kendrick
-Get Lucky by Daft Punk
-Applause by Lady Gaga
-Suit and Tie by Justin Timberlake
Care to take a listen?
Did I miss any? What were your favorites from 2013?
So whether you use strictly mainstream music for your classes, or you like to mix it up, try adding some of these top songs to your playlists in the coming months. You might just find some keepers in this bunch.
Here’s to a great new year filled with more amazing new music! Happy 2014!
If you have had the privilege of working with Barbara Hoots you understand there's no “half-way” with anything she does. Barbara is only interested in perfection and lives by the adage: Go big or Go Home. So the new Top Indoor Cycling Songs from 2011 list is approaching 400 tracks!
We will be sending the new list (complete with iTunes links) to everyone on our email lists. Not a subscriber to our weekly email newsletter? Join for free here.
ICI/PRO members will get exclusive access to the complete Spotify playlist.
Even if you don't use Spotify to deliver you class music, I strongly suggest getting a free Spotify subscription. You simply can't beat Spotify for sampling and discovering new tracks + unlike iTunes, Spotify let's you play the entire song so you can fully understand if each track is exactly what you need for that perfect playlist 🙂
* Complete as in every song on the list that is also available in Spotify.
