Welcome to the The Weekly Ride by Cycling Fusion
Originally posted 2018-12-17 20:25:24.
Short of provoking a sexual harassment suit, this maybe the best way to get your class excited about what you have in store for them.
I’m grateful because my riders often take the time to leave comment cards at the club’s front desk after class and my group fitness directors continually share the feedback with me. One “positive” comment that has been consistent is that members feels that I “set them up for success” from the start. When pushed further, they said, “Tom always tells us what his goal for us is and then how we are going to accomplish it”.
I — MUST — HAVE — AN – OBJECTIVE
As an indoor cycling instructor, I’m a slave to my coaching tendencies. Simply put, I can’t design a ride unless I have a clear objective. Because of my cyclist tunnel vision, I consider indoor classes either a training session or event (something we have trained for). So before I start selecting drills or music, I first determine my overall goal for the ride. Am I trying to help them develop some aspect of their fitness (if so, what is it)? Is the goal to climb to the top of a feared moutain? Are we racing in a stage of the Tour de France or a local criterium? I can’t help myself — I MUST HAVE A PURPOSE! Fortunately, this seems to be viewed as a positive.
Do You Have An Objective For Your Class?
Instructors often mistake all of the tedious work that goes into a profile as the objective. I do not doubt that a tremendous amount of time was invested in creating our ride profile, but more specifically, was the class designed around an objective. To find out, ask yourself, “What is the purpose of this ride? What does it produce or help my riders achieve?” Unfortunately, an answer of “to develop general fitness” usually doesn’t cut it.
Do You Explain the Objective To Your Class?
I proctor numerous auditions for instructors and sometimes sit in on classes (usually spying). In most cases, I’ll take a moment to talk with the instructor afterwards to introduce myself and ask a few questions about the ride. I’ve been pleasantly surprised to discover that many instructors have some cool objectives for their ride, but never told the class. They were equally surprised that riders would be interested in that level of detail. “Absolutely, it demonstrates not only a purpose for the ride, but the amount of thought and planning that went into designing it. Your class wants to know what to expect (physical demands), as well as, what (long-term) value it will provide.”
A Sample From This Week’s Ride
Here is the objective I communicated to my class for this weeks leg speed development ride:
“One key element of cycling fitness is steady, fast and powerful leg speed. Since we are in our base training mode, this is a perfect time to focus on it. We are going to approach this by first performing a drill that helps engage more muscle followed by a series of drills that trains the brain to send the signal to the muscle quicker so we can pedal faster and stronger.
Keep in mind, as you look at today’s profile (I hang an 11”x17” color laminated chart for each class) you will see a number of consecutive drills before we receive more substantial recovery. So pace yourself. Finally, remember that leg speed is a skill that must be trained. Be patient as you develop your own leg speed. It takes time.”
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If you are in the habit of creating classes with a specific focus or training objective, make it known to your riders AND reiterate after class the value they received. If you have not been approaching your rides with a specific purpose, I want to encourage you to start. You don’t have to be “Joe Coach”, but it should be something that can be explained to your riders. Practice saying your objective out-loud and to yourself. If you are finding it difficult to come up with an objective for an existing class, well…. you may want to revisit the profile and tweak it until you can explain its purpose.
Just to clarify, “fun” is not a purpose, but rather how you deliver it. So Have fun! Really!
Originally posted 2012-01-19 14:19:42.
Coach Gino gets an assist from a professional statistician.
Let’s Try This Another Way
After testing 14 different bikes, with 6 of them also being repeat tested at least twice, I was pretty disappointed to see the data I reported in our last blog. This was never meant to be just an academic exercise. This had pure practical motivation. I wanted to be able to do real and reasonable competition in class. I wanted to encourage more tantalizing trash talk among my most competitive riders. I wanted to let some of my “little old ladies” throw it down against some of the guys who think bigger is better. I needed the bikes to be on an even scale to do this in good conscience, and handicapping them against a reputable objectively measured power meter seemed like a no-brainer to do just that.
But alas, the numbers from my work up to this point lead me to a conclusion I simply had not anticipated; that each bike within itself may vary day to day with regards to what power it will display given the same force being applied. This was an assumption that myself and many other “defenders of calculated power” have held on to for these past 4 years or so – that it doesn't really matter if the power is accurate compared to what would be measured with a real power meter, as long as that power was consistent. In other words, we could know if our training was making us better or not by pre and post testing on the same bike. It would simply generate a relative value so we could know if we improved a lot, a little or not at all. Each year at Winter Training we would assign bikes so that we could be assured of this “fact”. This was indeed the fundamental assumption that prompted the entire notion that a handicap could indeed be created, if we had a objective way to get at power simultaneous to seeing the bike's power display.
Unfortunately, as you could see from the numbers reported the last time, they varied so much within the same bike, from one testing episode to the next (even despite painfully recreating the same circumstances of a consistent rider, environment, time of day, method of execution and all the like), that this assumption was not true for at least 50% of the bikes. Undaunted by this surprisingly sad turn of events, I started to ask around for an available statistician that might be interested in this research. I wanted a more experienced extra set of eyes and less personally invested perspective so that they could let me know if I am doing something wrong. Was I measuring the wrong way, perhaps working with false assumptions, not controlling enough variables, etc. I didn’t want to give up just yet — I had already invested too much time and energy.
3 More Bikes Tested, 3 Times Each
One of my regulars referred me to Sarah who is both a cyclist and teaches statistics at a nearby university. We met a couple of times to discuss what I had done so far, and she spent some time and thought on the issue, and created a new protocol. We would focus on just 3 bikes, took them out of commission so no one else would ride them, made sure she conducted/directed me as I rode/tested each bike. These trials would be done on three different days, in random order as generated from a random table of numbers. This video takes us through one of those three sessions.
In the next blog post, we will discuss the results of these 9 trials.
http://vimeo.com/82319421
Indoor Cycling Power Accuracy & Validation Research from Cycling Fusion on Vimeo.
Originally posted 2014-02-19 03:04:24.
* n'at a “general extender”[2][3] (http://en.wikipedia.org/wiki/Pittsburgh_English)
For those of you not well versed in the language of “Pittsburghese”, we use the phrase “n’at” for a variety of reasons, but in this case it means “along with some other stuff”. Consider this a “side-bar” to the story I’ve been building in this Evidence Based Cycling blog. John Macgowan wrote an article on incorporating the “grade of a climb” into your Indoor Cycling classes, and it seemed like a great topic to write a follow up for.
Power, Speed & Grade of the Hill
While writing the first book on Training with Power for the Indoor Cycling environment, it became imperative to create a system that was both practical and easy to teach from Indoors, but that could also be directly applicable outdoors. After all, the mission of Cycling Fusion™ from day 1 has been to bring these two worlds together, and the validation of how our training translates while riding on 2 wheels continues to be a Start Trek level “Prime Directive”.
To that end, my crew and I followed the same approach I have been describing each week through this blog. . So, I purchased an outdoor power meter (the iBike was the cheapest that had about a 5% tolerance for accuracy — plenty for our application. Getting 100% accuracy is absolutely necessary indoors, since we won’t have the same power gauges outside anyway, and we just need to know that we are improving it, not that we are at 200 or 300 or 225 or some other arbitrary power number.
When I would ride outside, I would compare the wattage I was seeing indoors with wattage figures while riding outdoors. This led to a variety of research undertakings with myself and my study participants. This work on Power truly marked the beginning of Evidence Based Cycling, I just had not put a name and more structure to it at that time.
1 Watt per Pound
One of the key principles presented in the book is the notion that if we want to ride outside, or more specifically, if we want to be able to climb typical hills that cyclists normally climb outside, we need to be able to achieve a minimum of about 1 Watt per pound of weight you are carrying up the mountain (rider wt + bike wt).
Through existing math equations, we were able to create a chart that showed how many Watts/lb would be required on hills with specific grades, given specific speeds. It turns out that under 1 Watt/lb there are few hills that can be ridden at a speed of 5 MPH or greater. Below 5 MPH it becomes increasingly hard to hold the bike upright. One can just about walk at 4mph, and that’s not “speed walking”.
Willing Guinea Pigs… er Volunteers
I was lucky enough to have a bunch of regular members that embraced the whole EBC approach to training and learning, and they were more than willing to help with the research. We first wanted to know if the chart and our math seemed to bear itself out in the real world. We used different people, at different riding and fitness levels to climb various hills with differing grades with our power meter, and we found that the numbers seemed to jive. While the testing of our own clients and fellow coaches/instructors would have been enough for us to build our training with, in writing a book for “the masses” we were compelled to go a bit further.
We wanted to establish some early credibility with both the book and our own research, so we commissioned a University Study to validate the formula and the chart in a different state with different riders, and with a Power Tap that would directly measure power instead of our inexpensive model that only calculated it.
Independent Validation
Carl Foster, Ph.D., FACSM; is the director of the Performance Lab at the University of Wisconsin. His team independently validated the chart that our 1 Watt/Lb principle is based upon, and thus we have a solid foundation for using this as a good target Power goal for the average rider. Here are the final excerpts from their published paper:
Results: Predicted PO and measured PO (within the range of 140-400W) were highly related (r=0.989), with an essentially zero value for intercept (Figure).
Conclusions: Without correction for wind, altitude or the effect of additional riders, the relationship between predicted and measured PO during cycling was very strong, supporting the value of published climb equations.
Comparison of Predicted and Measured Power Output During Uphill Cycling
Carl Foster, Ph.D., FACSM; Jacob Cohen, Gene Nacey University of Wisconsin-La Crosse and Cycling Fusions.
Comparison of Predicted and Measured Power Output During Uphill Cycling Carl Foster, Ph.D., FACSM; Jacob Cohen, Gene Nacey University of Wisconsin-La Crosse and Cycling Fusions.
Implications for Indoor Cycling Instructors
Given that there are no real hills and real grades in an indoor cycling room, one must artificially create the feeling by adding resistance. With the spate of power indoor cycles there are now on the market, using the Speed & Power Chart, and specifically 1 Watts/Lb as a target, and the concept of Watts/Lb as a training parameter can provide a ton of useful options for cueing climbs or even entire classes.
Originally posted 2012-06-14 05:42:48.
I get a lot of “Dear John” letters.
SoulCycle doesn't offer Indoor Cycling “classes” so much as they offer Indoor Cycling “productions” where the participants (if they choose) are part of the show. Not just as “extras” playing bit parts, but critically important actors and actresses in each SoulCycle performance.
During these 45 minute scripted fitness events, the Instructor's role is split between; Performer, Cheerleader, Coach and lastly as the Director – directing the participants in their parts of the production.
If you missed any of my earlier articles about SoulCycle, you'll find them all here.
Any great musical or theatrical production begins with building anticipation in the audience. The SoulCycle location we visited has what can best be described as a waiting area. A room with multiple benches that's midway between the hall with the lockers and the primary entrance to the studio.
After I got dressed in a very nice locker room, I met Amy in the waiting area. The previous class was just ending and a stream of sweaty, smiling faces flowed out and past us, on their way to shower and change. (Yes they have showers) We chatted with a couple of women regulars (I never miss this class for anything) one told us, while waiting for an indication it was time to go into the studio. My typical experience has been when one class leaves, the next files in right behind. Not here. You could feel and hear the excitement of the 30 or so of us waiting, when a man wearing a SoulCycle shirt walked out of the studio with a handful of rags. He didn't say anything and didn't appear to need to. The group knew it was time for us to go in.
As I described in part #1, SoulCycle understands that details matter. Between classes they have a crew (it looked like three people) go in and clean everything before the next class. Every bike appeared spotless and functioned properly. Each had a clean towel across the handlebars and two clean hand weights in the little holders under the seat.
When we walked in it was obvious that the studio is a very special place. They had the lights were very low, primarily lit by the faux candles on the four corners of the Instructor platform. What was a noisy/chatty group became much quieter as everyone filed in and found their reserved bike, got set up, and climbed aboard. With 60 people in that small space and so much activity going on, I didn't see when Instructor Heather P (Peggs) walked in – but it was obvious once she cued up her music and turned on her mic.
Among friends
Amy and I were two of the three new folks in that class. Heather seemed to know most everyone else in the room, greeting what seemed like dozens by name as she bounced around the room before the start. She must have reviewed her attendance list because she walked over and welcomed us both by first name.
Heather explained that this was her third class of the day and that two of her favorites would be up front demonstrating, while she conducted the entire class off the bike. The cleaning/setup crew had already prepared for this. Before we walked in there were two bikes on the Instructor platform – in my second class there was only one.
Heather P
Intros
In both classes the Instructors introduced themselves and explained a little bit about the ride to come. I was surprised how both Heather and Lindsay B (who taught the second class I took) offered modifications; the need to keep enough resistance on the wheel and suggestions for taking it easy if today wasn't your day. Lindsay made the point several times; “turn it down until you can't feel anything… then add back a half turn. We never ride in here without resistance“.
Note about form. I can't remember when I saw so many people who looked so good on their bikes. And no it wasn't that they are all young females. Nice flat backs, relaxed upper bodies, very smooth pedalling techniques and I didn't see any of the wild, out-of-control crazy stuff I expected to see. Yes there is a lot of 110+ RPM in these classes – and it looked very controlled.
My idea, and it's only based on observing two classes, is that there's a lot of peer pressure between riders to look good on the bike. They know they're part of the “show” and do their best to look the part.
If you ride in a group outdoors, you've probably experienced the same peer pressure to look good – that's why many men shave their legs 🙂
I've taken this class before
Both classes I rode started exactly on time and followed the same basic profile. I wasn't keeping track of time so I don't have any specific segment lengths. Actually I didn't watch the time on purpose. I wanted to know; how long did the class feel? It felt like it zipped by very quickly. Amy felt it was short – she normally teaches 60 minute classes.
The class profile was something like this:
Key Detail: These Instructors know their music exactly and teach to it very effectively. Both exhibited Group Fitness backgrounds, giving us helpful 8 count – countdowns, that always ended right with the phrasing of the music.
I was very impressed by both Heather's and Lindsay's professionalism in the way they conducted their classes. NOTE: with the one exception that Lindsay used music (hip hop) that had a lot of profanity in it and swore herself on occasion. It's not for me, but the guy with the gauges and sleeves riding next to me said he never misses her class. Throughout class they both discussed and encouraged proper form. During the weight segments we were instructed to add a bunch of load and sit up straight and tall. It was also suggested that we stop pedalling. Most slowly rolled their legs during this part.
Is there purpose to all of these extraneous movements?
Critics of SoulCycle (and similar) classes point to how non-cycling specific movements; jumps, push ups/rhythm presses, “tap-backs”, figure eights, etc… have no proven training value and/or diminish the potential training value of riding an Indoor Cycle… like an Outdoor Cyclist would. For those reasons, along with perceptions the some of these movements may be potentially dangerous, we're told we should not include these movements in our classes as they're “Contraindicated”.
Based on what I saw at SoulCycle (and other similar classes I've taken) my feeling is that critics are completely missing the point. IMO these movements are a critical part to the appeal of these classes. It is a thing of beauty, watching a room full of people exactly on the beat and rising and falling in unison. I've heard this described as “tribal” behaviour, similar to fans doing the ‘wave' at a sporting event. It's a very powerful way to connect a group of people together. And at the same time, these jumps are very challenging to perform correctly – which I feel is another reason for the success of SoulCycle that I explained in this post.
Soultime
I found this element of each class interesting. After the weight segment, both Heather and Lindsay turned down the lights and described overcoming a challenge in their personal lives. Playing some trance like music, Heather explained how this week marked the five year anniversary of her sobriety and how appreciative she was of the support she'd received from SoulCycle and all of her regulars.
Lindsay did something a little different. She invited a man to ride her Instructor bike. Then described how she had lost her voice for 10 days and couldn't teach. She then put her arm around the man and explaining how he was the doctor who helped cure her vocal paralysis.
Both short speeches ended with loud applause.
This then segued into a time where we were all asked to reflect on some personal challenge of our own. We rode in near total darkness for a few minutes with just the music. From here the intensity built in a way to communicate how we could overcome whatever it was – leading into a final big effort to finish the class.
Closing time
Each class includes a three minute stretch/cooldown. How do I know it was three minutes? They both said so in their closing. With everything else tightly scripted, I'm guessing the class ended exactly on time. Here's where these Instructors diverged a little; after each did hamstring and lower back stretches while on the bike, Heather did most of her stretches off the bike. Lindsay did all of her's on the bike.
After we were told their upcoming class times and locations (there are 6 SoulCycles around the LA area and they both teach at multiple locations) we were thanked and encouraged to leave quickly. This may explain what didn't happen. I've been in classes like these where the “groupies” flock to the Instructors after class. I observed both pretty much alone after the immediate end of class. This gave me and Amy a chance to say hello to Heather and tell her that we were visiting instructors. She said she appreciated us being there and asked if we would be attending other classes while we were in town.
Overall impression of SoulCycle
In case I haven't effectively communicated it here, Amy and I were very impressed by our experiences at SoulCycle. I participated in two classes, led by true professional Indoor Cycling Instructors who understand what their participants want from a class and they both delivered it.
With the exception of the horrible music (I hate Hip Hop) Lindsay played in the beginning of her class (she did win me over during her weight segment as she went around cuing proper form to multiple individuals), I didn't see anything that wasn't near perfect in the delivery of this experience.
Final note: I appreciate the 20 or so emails and Facebook PM's I received about part #1 – my preference would be that you leave your remarks as comments to this post. But if you're concerned about publicly expressing your views, your email or PM is still appreciated.
John
Originally posted 2014-10-18 11:12:52.
That would be your FTP looking back at you… catch him if you can.
Now that I'm an official Stages Indoor Cycling Master Educator, I figured I needed to create an Audio Profile so you can hear how I teach one of my Power classes. My profile is “Racing Your FTP”.
The goal is very simple; beat your FTP or “Threshold Check” numbers on every set. The ride will consist of two warm up songs, a “Threshold Check”, and three efforts of around 12, 18 and 9 minutes with a 1 minute recoveries after each interval.
I love mixing my class music and I've provide you with the MP3 below. I have also included an actual recording of me coaching this complete class. I suggest riding to this class by yourself, to experience exactly how I present this profile and you'll have a better idea of where & what I'm cuing during the class.
[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge']
Enjoy and please let me know how it works for you as a comment below.
Download the profile to print out > Right Click > Save As or click the link and print without saving.
Download the 64 minute mixed playlist
Download the full class presentation
Listen to my presentation of Racing Your FTP Audio Profile
Podcast: Play in new window | Download
Originally posted 2014-09-20 08:14:49.