by John | Sep 19, 2019 | Master Instructor Blog, Training With Power
Every year it's the same. We all have high aspirations that the weather will be nice enough to ride what's called the Minnesota Ironman Bicycle Ride. Not a true Ironman (no swimming or running thank God), this Ironman is the first large, organised/supported ride of the season. It gets its name from the notoriously crappy weather we normally have here in Minnesota the last Sunday in April and the foolish people who enjoy riding in it.
Twenty years ago freezing temps and a little rain wouldn't have stopped me from attending. Not having anything more to prove, I'm one of the first to politely decline any invitations – unless the forecast calls for a reasonably decent day. Rain is a non-starter, which was exactly what we experienced this morning. Add to that 37° F + 22 mph cross winds and a bunch of us found ourselves inside the warm and dry studio at Life Time Fitness 🙂
I like to ride with my class during long endurance rides. As this wasn't a regularly scheduled class, I have the freedom to sit in and enjoy the class with my friends and get the same workout as everyone else.
But I'm still “The Instructor” and everyone still expects a proper class. I start with an intro about how, as endurance athletes, we're all pretty self directed – so I'm going to be giving everyone a minimum amount of cuing and they will do the work they need to do.
My classes always include power and the first 15 minutes typically follow the same general format.
Warm Up — 10 minutes. 5 minutes of gradual increases in wattage. During the second 5 mins. we’re finding the wattage where everyone is first noticing a change in breathing; VT1 / Aerobic Threshold = the top of the Recover Zone. This establishes a rough understanding of a Base Level Wattage that we use throughout the rest of class.
3 x 30 sec. Hard / 30 sec. Easy – Openers to AT/LT. I cue these by first having everyone find the amount of load @ 70 RPM that has them feeling they should (not just could) come out of the saddle. The 30 sec. Hard is then simply accelerating to 90+ RPM which results in some pretty impressive power numbers. The 30 sec. Easy is back to 70 RPM — many will stand during the Easy portion.
1-3 minutes rest – I encourage riders to focus on their recovery. Once they feel calm in their breathing, bring back the Base Level Wattage.
3-5 min. Hard Effort — Here’s a “Best Effort” to establish a benchmark PTP Personal Threshold Power (top of the Perform Zone) or ride at 110% of FTP if known. It’s very helpful to riders to have that understanding of their personal upper wattage number. The “Best Effort” Threshold # + the Base Threshold # we found earlier form the three Power working zones I use in class. This “Best Effort also helps everyone understand where they are today… on this bike. Despite the efforts of our maintenance people, there are differences in the displayed wattage between bikes. My power meter was indicating that superman must have been riding it because I was seeing 320 watts, when I normally push ~240 watts at threshold.
With an Epic Planet DVD providing the entertainment, and me perched front & center between two regulars, we were off to virtually ride this year's Ironman indoors.
My cuing was very simple; depending on the song, we would ride at Base Level Wattage, Best Effort or something in between. Two hours is a long time to keep anyone's attention – so don't feel you need to. They're self-directed after all. Stand when you feel you need to and then give them a hard push at the end. You needn't make it any more difficult than that.
Here's my playlist.
Originally posted 2014-04-27 17:00:56.
by John | Sep 13, 2019 | Instructor Training, Master Instructor Blog, Your Fitness Business
This morning I read how Soul Cycle has been banning fitness instructors (from competing studios) who try to attend their class.
About 10 days after hitting a SoulCycle class on a recent day off, Barry’s Bootcamp owner Joey Gonzalez got a phone call. It was a lawyer for the mega-popular cycling brand issuing a message: don’t come back.
“He essentially said we have a policy at SoulCycle where instructors at other group fitness studios are not allowed to take class,” Gonzalez says. “He seemed half embarrassed.” We reached out to SoulCycle’s public relations team for comment on the policy but did not hear back.
Gonzalez took to Facebook with the news, and his post went viral. (At time of this writing, it had 158 comments and 14 shares.) Other popular fitness instructors, like Natalie Uhling, Darryl Gaines, and Lindsey Clayton weighed in to say the same thing had happened to them. Flywheel instructors jumped in to invite trainers from other studios to come take their classes (“#team”), and tons of people weighed in to rail against the lack of “soul” the policy stood for.
Then I dug in to this story a bit more. The article references this post from rateyourburn.com addressing the same issue. They begin with listing a few reasons why it maybe OK to limit the access of Instructors from competing fitness clubs. I see it as incomplete… in fact, I feel they are missing the real concerns of Soul Cycle completely.
IS IT OKAY FOR FITNESS STUDIOS TO BAN INSTRUCTORS WHO WORK FOR THE COMPETITION?
Why do studios ban instructors employed by competitors?
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Trade secrets. We suppose the primary reason studios do this is to prevent competitors from coming in and spying on their ways of business, copying them or stealing their methods.
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Exclusivity. Perhaps some studios want to create a country club bubble, where only approved members are allowed within their establishment.
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To ward off studio-bombing. On rare occasions, people do show up just to cause trouble. In our opinion, bad behavior is the only justifiable reason to ban a paying client.
Limiting access to your “Tribe”
Paul Harmeling from Full Psycle Studio really opened my eyes about what makes Soul Cycle so successful – how good they are at cultivating a “team” or “tribe” of passionate people who are united by their participation in class. This sense of community isn't just between the customers and Soul Cycle or the Instructor. There are a lot of relationships, both personal and professional, being made between the riders.
You've probably seen this at your club. It's no secret that common interests and activities build trust between people. That trust can lead to relationships that extend beyond the club. Over the years my family and I have chosen to do business with people we've gotten to know at our club;
- Claudia is Amy and my financial planner – she's also been a longtime regular in our classes.
- Amy first met Craig at the club. He later hired her and we've been friends of Craig and his wife Julie for 15 years.
- Morry (another regular) arranged for daughter Abby's interview, which resulted in her current job.
- Richard is an Instructor at our club. He's also a C level employee at a company where younger daughter Carly would like to have a summer internship…
I can easily understand why Soul Cycle (or your club for that mater) would want to limit access to their Tribe of passionate, fitness minded people who have the financial wherewithal to pay for premium classes.
Wouldn't these same people be prospective customers for any fitness business – especially a competitor located near by?
Soul Cycle's “Tribe” is really their brand, the “special sauce” that makes them unique and profitable. Using attorneys to protect a brand from competitors isn't really any different from how Mad Dogg Athletic will do the same thing to protect the Spinning® brand from improper use.
I don't know anymore than what's been written, but I would venture this guess; Soul Cycle was concerned that Mr. Gonzalez was recruiting customers for his boot camp business. Neither of the articles, nor the Facebook post, explains how Soul Cycle's attorney would know Gonzalez was an Instructor… unless someone (maybe a class participant?) informed management.
What would you do in this situation?
Originally posted 2014-05-05 09:15:44.
by Joey Stabile | Sep 11, 2019 | Audio PROfiles, Best Practices, Class Work-Sets, Creativity Indoor Classes, Instructor Training, KEEPING IT FUN, Master Instructor Blog, PRO/Playlists, Training With Power
Welcome to the The Weekly Ride by Cycling Fusion
Welcome to our new era of The Weekly Ride, you get:
- Full Ride PDF
- Apple Music Playlist
- Spotify Playlist
- File to Download the Ride directly into My Fitness DJ (Yes, no Programming)
- The Ride will be available for purchase in the iClass Builder Store (No Programming)
- A Podcast of the ride being delivered by a master instructor.
(more…)
Originally posted 2018-12-18 21:31:33.
by Jim Karanas | Sep 5, 2019 | Master Instructor Blog
By Team ICG® Master Trainer Jim Karanas
Cycling performance is all about oxygen. Muscle cells need oxygen to burn fuel and produce the energy necessary to power the muscle contractions that move us. This is known as cellular respiration.
All indoor-cycling instructors have received rudimentary training around proper breathing on the bicycle, but it’s rarely the focus of a class. Think about it. Can you create and lead a class profile that focuses just on breathing exercises and make it compelling for 45-60 minutes?
OK, you’re thinking, “Why would I want to?” But evidence indicates that we can improve breathing capacity with “inspiratory” muscle training and improve both performance and comfort. In “Endurance training of respiratory muscles improves cycling performance in fit young cyclists” by Holm et al (2004), riders rode a simulated 40-kilometer race on a computerized exercise bike after weeks of inspiratory training. Neither control group improved, but the experimental group rode 4.7 percent faster.
The trained riders found breathing hard more comfortable. The respiratory muscles didn't tire, so they filled and emptied their lungs more often with less fatigue. The fact that the athletes could breathe harder with no change in effort is an important finding because many people stop exercising due to severe shortness of breath.
Have you ever wondered what creates the need to breathe?
Of course, we breathe because we need O2. But the urge to breathe is triggered by a high concentration of CO2 in the blood, not a lack of oxygen. When we hyperventilate, we’re trying to dispel that CO2 and balance the pH of our blood. Inspiratory muscle training improves not only breathing capacity but also tolerance for CO2.
So where do you start? Some of the following techniques may help.
1. Integrate nasal breathing in your on-the-bike training.
Start with a short, low-intensity section of a ride. See how it feels to breathe only through your nose. Your anxiety may rise a bit with the sensation of not getting enough air. Carbon dioxide receptors adjust to this in time, however, and the urgency disappears.
2. Develop a regular practice of conscious breathing.
Develop a closer relationship with your breath. Don’t think about your breath more or try to control it. Just become aware of it. As you warm up on the bicycle, at what moment do you first become aware of your breath? Be more fully in the experience of breathing — really feel the sensation of your breath moving in and out of your body.
3. Learn diaphragmatic breathing.
As you concentrate on deep breathing, you push your diaphragm down and the abdominals out. If you’re doing it correctly, your abs will expand more than your chest. I’m amazed when I hear an indoor cycling instructor still telling students to “hold their abdominals firm” to support the forward flexed body position on a bicycle. (Support for forward flexion comes from the posterior core muscles, but that will be another post.)
4. Synchronize your breathing with your pedaling.
Try to synchronize your respiratory rhythm with your pedal cadence. Start by focusing on pedaling. Once you establish your cadence, organize your breathing with the turning of the pedals. Inhale and exhale for the same number of pedal strokes. This gives you a focal point while you’re cycling and keeps your breathing calm and regular, which moves more oxygen.
5. Change your rhythm.
Once you’ve established your inhale/exhale pattern and coordinated it with your pedal stroke, change it. This idea has been expounded by numerous sources, most notably Ian Jackson in his book BreathPlay. I’ve used BreathPlay techniques for a long time and find them helpful. To strengthen the inspiratory muscles, you must do things that cause you discomfort.
The central BreathPlay skill is “upside-down breathing.” It involves pushing the air out and letting it in, instead of sucking it in and letting it out. The change is simple but profound. First, settle into a cadence. Then explore pulling your belly back for a three-count out-breath and relaxing it for a two-count, passive in-breath. Emphasize the three/two pattern. Next, fit the breathing pattern to your pedal stroke: three turns on the exhale and two turns on the inhale.
The 3/2 count is an easy way to start learning odd-count upside-down breathing patterns. Once you feel comfortable with the out/in 3/2 count, practice until you have the same level of comfort with a 5/2 count, a 2/1 count, a 4/1 count, a 4/3 count, and a 6/3 count. Whether you're out on the road or (in the studio), you'll need to be able to change breathing gears to accommodate changing work rates, and this repertoire of breathing patterns will give you a breathing gearbox. – Ian Jackson
Long-held patterns of breathing may actually have separated us from some of the natural strength, calmness, and energy we have within us. Changing them could reconnect us with those. Is anything more fundamental in our moment-to-moment experience, consciousness and awareness than our breath?
Originally posted 2012-05-14 08:50:35.
by Gino | Aug 30, 2019 | Master Instructor Blog, Training With Power
It’s finally time to take a look inside.
First I have to apologize for taking almost 2 months to report on results that were secured after just 4 weeks of data collection. That’s part of the problem with Evidence Based Cycling; once you do herd all those cats on bikes (see last post) and send them on their way to collect data, you have to eventually herd them over again to retrieve the data. I only got the final piece of performance data last week.
I won’t hold you in suspense any longer, the results appear below in summary form — with the bottom line of: “What effect if any did this protocol or riding drill have?“ or perhaps more simply stated “Did we get an better?” or better yet, would it be more appropriately states as “can this protocol be used as a specific prescription for improving Muscular Endurance in cyclists?” Frankly, I want to know that for myself and my own riding, as much as I want to or need to know it for the riders I coach personally.
Summary Results
The summary results shown here simply compared the Baseline Test (our method for determining their power generation and sustainability levels at the start of the test) to their Performance Test that sought to measure the same thing, on the same bike, in the same manner. The results seem to suggest that this riding drill for improving Muscular Endurance works.
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SUMMARY RESULTS
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Muscular Improvement
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Endurance Improvement
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Efficiency Improvement
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Average Change:
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5.03%
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3.35%
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17.29%
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Throwing out High & Low:
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5.04%
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5.04%
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13.90%
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The one fact that can, and often does bring seemingly good findings into question is the sample size. While we started with 11, we ended up with only 8 riders who completed the study. There are a variety of reasons for this, none of which had anything to do with the test itself. In any event, to be considered valid by almost any rigorous standard, this type of study would have to be repeated with a bigger sample size. May this preliminary “investigative type research” would inspire some budding graduate student in the physiological sciences to pursue a wider study.
Are The Results Statistically Significant?
In terms of whether we can consider these results meaningful or not, we must first introduce the term or phrase associated with this question; “statistical significance”. In regards to research findings, it has a fairly specific definition. Wikipedia explains it this way: “Statistical significance” is a statistical assessment of whether observations reflect a pattern rather than just chance…” It further defines the level or degree of significance this way: “The choice of significance level is somewhat arbitrary, but for many applications, a level of 5% is chosen by convention.[3][4]”
As you can see from the summary results, by all accounts calculated, only the Average Change in Endurance would come into question. This is quite understandable given the fact that these results were assessed only 4 weeks after the study began. In training other athletes, and in training myself as a semi-retired racer, I can tell you that most real and lasting training effects take 6 weeks to be “established”; established as in the gains are likely to not be reversed any time soon, and that there was a real cause and effect relationship between the work and the result.
The Gory Detail
Below is the table with all the numbers that make up the summary findings above. Data geeks control yourself — these numbers only represent 4 weeks of following the M.E. protocol, and we need much more data to begin to think of implications beyond the obvious conclusions drawn from what we see here. That will be the focus on our next blog post — what all can we see and say about this data and its implications for both training and further research.
Click image to enlarge
Stigler S (2008). “Fisher and the 5% level”. Chance 21 (4): 12. doi:10.1007/s00144-008-0033-3.
Fisher RA (1925). Statistical Methods for Research Workers (first ed.). Edinburgh: Oliver & Boyd.
Originally posted 2012-10-24 11:49:24.
by Jim Karanas | Aug 28, 2019 | Master Instructor Blog, Zone based Heart Rate Training
By Team ICG® Master Trainer Jim Karanas
Interval: n., the amount of time between two specified instants or events.
You teach indoor cycling, so you know intervals. If you asked another instructor for the workout he/she used in class that morning, odds are you’d get a response something like, “The main climbing set was 4 X 5/1:30 min at 85%,” indicating four five-minute climbs at 85% max effort, with 90 seconds of recovery between efforts.
Intervals are standard practice in indoor cycling and all types of CV training because of how effective they are. Interval training dates back to the 1930s, when German coach Dr. Woldemar Gerschler pioneered training methods based on sound physiological principles. He teamed up with cardiologist Dr. Herbert Reindel to develop a training protocol that would maximize the heart’s fitness.
The study involved some 3000 subjects completing three weeks of precise, heart rate-controlled training. The participants were track athletes who ran a relatively short distance at a very fast pace. Average stroke volume increased 20%, with significant improvements in performance. Gerschler and Reindel dubbed the repetitions “interval training” and considered the recovery period between the runs the most important part of the training.
When I first read this, I was amazed. To the founders of interval training, “interval” meant the recovery interval. When managed correctly, that period of time had the greatest physiological impact. The descriptive “formula” I used above would have made no sense to them because the rest interval should be the primary concern and dictate the repetition of the work effort.
For Gerschler and Reindel, if my heart rate did not recover properly in 90 seconds, I wouldn’t be allowed to do the next interval. Improved fitness would have occurred when my heart rate actually achieved the desired recovery in 90 seconds.
If that heart rate reduction didn’t occur, the workout was too difficult. Unless it was adjusted, the heart would be overworked, leading to fatigue and exhaustion, rather than to the desired training effect. So, the reduction of the recovery interval is the most important aspect of the training, not the degree of effort or duration of the work interval.
Consider the state of training within indoor cycling today in light of that information. Rigid interval formats form the core of most classes, with limited (or no) attention paid to what the founders of interval training actually meant by interval training. And not just in indoor cycling. Consider the prevalence of high intensity interval training (HIIT), such as the Tabata Protocol, in the fitness industry in general. Tabata intervals are often max efforts with extremely short recovery — less than half the duration of the work interval. Consider Gerschler and Reindel rolling over in their graves.
Is respect for recovery even possible with current class schedules, equipment or perceptions? My guess is no, except in selected, controlled situations. Is it even desired by the average class member? Most of them would not feel they were getting a good enough workout because we gave them too much recovery.
As indoor cycling instructors, we’ve all heard, “It’s not how hard you work but how fast you recover.” Yet it’s difficult to implement, given what we have to work with, and that includes the mindset of our members.
Maybe the question becomes whether or not we should really be doing intervals at all. When an interval is considered as described in the first sentence — the amount of time between two specified instants — then it’s a valuable tool for us as instructors. It allows us to develop patterns and give participants an understanding of the training we have planned for them. It also enables us to implement music more effectively by selecting songs by length to fit the patterns that we create.
As soon as “interval” becomes “interval training”, however, I think it’s wise to take a step back and consider where this kind of training came from and what the founders of interval training discovered about the work/recovery relationship.
Make that the recovery/work relationship.
Originally posted 2013-04-08 07:42:14.
