by Gino | Aug 26, 2012 | Master Instructor Blog
It’s like herding cats, only the cats are on bikes.
You know, the internet is a wonderful thing. As the thought of herding cats came to mind, I subsequently embellished it mentally with our mode of delivery. I thought to my self…”hmmm I wonder if there are any pictures of cats riding bikes on the internet.” Silly me to even wonder if the absurd would not be just a google away. Indeed it was — just google “images of cats riding bikes” and behold, you even have choices. Gotta love it!
Anyway, yes, the “E” in Evidence Based Cycling is currently being collected by 10 or 11 volunteers, subjects, guinea pigs extraordinaire – call them what you like – but in my opinion, we are all self appointed researchers on a mighty quest for a peak into ourselves, our training and our sport. OK, maybe not so mighty, but a quest nonetheless.
A variety of things have already come up in our first week of gathering data. This is always the case — it’s the “you don’t know what you don’t know” factor that makes this (and frankly all of life) so much more interesting. You can plan for as many variables and issues of concern, but until you get in there and start DOING it — well, it’s all pretty academic. In the section below, I’ve listed just some of the issues that I have come across being both a participant, and as the contact person for my fellow researchers (this is the most appropriate moniker for everyone involved, just less fun than calling them guinea pigs).
Since these issues trickled in throughout the week, this communication will actually be the first everyone as a group will get of said adjustments. So to those of you reading but not participating… you’re seeing us learn and conduct the research in very real time.
Data Collection Adjustments
- The Baseline Test. It turned out to be a little too aggressive at 25 Watt increases every 2 minutes, so we backed it down to 20 Watts. We don’t want our performance to be impacted by the element of change itself, and if the change comes too quickly, our response to it may mask the other effects we are measuring (HR, fatigue, etc)
- Warm-up Protocol. In most of our baseline tests that involve power, we warm-up, then reset the bike, and start the test. However, in the process the heart rate drops — which is not a problem when the test includes a progressive ramp up. However, in our test, the test begins in mid Zone 3, at a specific cadence, with unspecified power. This means one must “dial it in” to establish a rhythm at that cadence and intensity level.
Consequently, the easiest way to do this was to work your warm-up to that level, and once comfortable (at least 15 minutes in) you would only need to reset a watch or anything with time in order to conduct the stages as originally instructed. There isn’t a need for any averages, so there was no need to reset to zero. We only want to find the muscle/fatigue failure point as it now stands.
Sitting or Standing. I got at least 1 question, and it became apparent to me while riding, that standing would be necessary for some people, despite the fact that most people know that we do almost 100% of our tests in the saddle to control variability introduced with this position.
The problem is exacerbated in this research also because both heart rate and cadence are typically impacted by standing. However, the need to stretch your legs varies by each individual, and truth be told, if the cadence and heart rate combination is what is going to produce the training effect we are looking for (improved muscular endurance), then if we can maintain those parameters out of the saddle, then position should not present a problem. Given the above, here are additional guidelines for doing your 15 or 30 minute M.E. drills out of the saddle:
- If you can maintain a cadence between 73 and 77 and keep your heart rate between mid zone 3 and low zone 4, you can do as much out of the saddle as you like. Just keep track of the approximate % of time you spend out of the saddle, in the event there are patterns unanticipated that we might learn from.
- If you only need short bouts out of the saddle to stretch, keep them to only 10 to 20 seconds at a time. Don’t worry about either cadence or heart rate, as they will likely not be impacted by such a short period of time.
- Zone 3 or Zone 4? In our research protocols I noted that the less advanced or competitive cyclists should stay in Zone 3, while those presumably more accustomed to Zone 4 should target that zone. What I was looking for was really just some consistency in the execution of the weekly regiment of M.E. drills. However, the hypothesis is that the improvements in muscular endurance will occur if you can spend time within a given range of HR/RPM value pairs.
To be more precise, I believe low zone 3 to mid zone 4 is the breadth of the heart rate parameters, and 65 to 85 is the breadth of cadence ranges. However, there was no mechanical device measuring the improvements at 65 vs 85 RPM, nor at a heart rate of low zone 3 vs. mid 4. Yet, we know that the difference in how the legs feel between these bookend cadence and heart rates is absolutely undeniable. Consequently, we need to try and execute our work in a consistent and similar fashion for all data collected if we are going to draw conclusions from the result of our work.
Therefore, it is imperative for everyone involved in the research to be diligent in sticking within the following ranges:
- Heart Zones® – 3 BPM below mid zone 3 up to 3 BPM below mid zone 4. That means when you fall outside of these heart rate parameters, you must adjust the tension to get the HR back on track.
- Cadences — as listed above — outside of 10 — 20 seconds of stretching every 5 minutes, maintain an average between 73 and 77 RPM for every 15 or 30 minute drill.
Well, that’s our first week’s update. In the next week or two, I’ll begin to receive everyone’s data and I’m sure we will learn even more of what we didn’t know or couldn’t know, or maybe what we should have known… it’s hard to know, you know.
by John | Aug 11, 2012 | Big Box Instructor, Instructor Training, Master Instructor Blog, Music
“I'm trained as an Instructor. I've earned multiple certifications, spent thousands of dollars and invested hundreds of hours, all with the purpose of delivering a great class to you today.”
“But many of you will probably judge me by my skills as a DJ… the one part of this class for which I have no formal education.”
It had to be the funniest thing I've ever heard said by another Instructor… well I thought it was funny, and I laughed out-loud when she said it during her opening of class. What made this humorous was a combination of her deadpan delivery and the unexpected honesty of her statement.
Could anything be more true about teaching an Indoor Cycling class?
To paraphrase the memorable line from a TV and radio commercial from Verbal Advantage; People judge you by the music you play…
In past surveys I've done, Instructors have said that they spend more time on music than any other aspect of their classes. I'm not sure this dependency on a great playlist, as the foundation of you class, is entirely healthy. But I can understand how it can become the focus of your class preparations.
So what's my suggestion for ensuring your class will enjoy your music selections?
Steal music ideas from others 😉
Here are a few places you can start:
- Rolling Stone's Top 500 Songs of all Time. Especially if you have an older demographic, you can't go wrong with these past favorites. Most are so memorable that you could start a sing-a-long. Here's a link to the list and there's a partial list (385) you can find in Spotify.
- Grab our list of the Top 404 Indoor Cycling Songs. These have been hand picked by other instructors and a class playlist created from them is a nearly guaranteed hit.
- Subscribe to ICI/PRO where we have over 50 class playlists, created by experienced Instructors. Each playlist is tied to an easy to follow class profile that explains exactly how to teach the class; cues, timing – everything 🙂
- Get the Shazam app for your iPhone or Droid and bring it to a popular Instructor's class. Shazam each song they play and the app will keep a list for you to “appropriate” into your playlist. Don't be surprised to catch an Instructor in your class doing this if you've followed suggestion #3
- Consider a mixed class music service like indoorcyclingmusic.com A good DJ doesn't have gaps between songs – it wrecks the mood you want to create. If you don't have the hours to spend with MixMeister, this could really simplify your life 🙂
by Gino | Aug 7, 2012 | Instructor Training, Master Instructor Blog
Every Adventure Starts A Little Scary
Maybe a better title for this blog would have been “The Devil’s In The Details”. Fortunately I did receive some offers from some real suckers… er… I mean some really nice riders who want to help me out as we take our walk in the enchanted forest of Muscular Endurance. But as any adventure worth taking goes, there is the planning and paperwork that must go along with it.
First there’s the inevitable “If you die it’s not my fault” waiver — every fitness facility and cycling studio has to have one, and if you do metabolic testing or mad scientist stuff like we are want to do, then you have to have a really BIG one.
Next you need some basic instructions to give to your test subjects unless you plan on supervising every minute of every trial. Don’t really have the time for that? I didn’t think so. No one does, but yet it is imperative that we keep everyone on the “same page”. What better way than to copy that page and give it to each one of them — we call that our data collection protocols (see how scientific sounding we make things). It’s really just instructions. it’s not rocket science, but it’s these little things that when missed, is like catching you napping in the poppy fields.
Data Integrity & Consistency
If we want to draw any sort of conclusions at all about our results, we need to make sure that we both execute the drill in a consistent manner, and collect or document each trial (the specific drills assigned to the study participants) accurately. Aside from being detailed in our instructions, we also should provide a spreadsheet or at least a paper form that will somewhat “force” each rider to speak the same language.
This not only helps with the consistency of reporting, but it will also make aggregating the data across each of the subjects easier to complete. I have therefore prepared a spreadsheet that has tables for recording both the Baseline (Pre-research or “before”) test and the Performance (the after-research) test. In addition, I have prepared 1 table for each of the 4 weeks in our study.
Oh My!
Finally, the “Oh My!” part of this adventure is here as I assumed that our subjects would want to print out the spreadsheet to help them record their numbers soon after their workouts since there is that risk of memory leakage (some of us more than others J ). Anyway, I looked at the “print view” and yep — that’s when I said “Oh My!” as I had to scrap 3 of the 4 tables and reformat the first one so it could be more easily printed — and then of course export them for both Mac and Windows versions. So you see, it really was a dark and scary forest with flying monkeys after all.
Any last minute volunteers are still welcome. I still don’t have 10 volunteers, but I must get started. Please comment on this post if you are going to participate, and you can find the forms and spreadsheets at this dropbox link. I have several versions of the spreadsheet so hopefully it will work for most participants: https://www.dropbox.com/sh/6bugjlb8wtew1iy/HdspfwB7D_
We start collecting data on Saturday 8/11, so please email me your waivers and any questions you might have. See you in OZ!
by Chuck Cali | Aug 6, 2012 | Master Instructor Blog
By Team ICG® Master Trainer Chuck Cali
Recently, I started a discussion over at Pedal-on.com, a forum for cyclists, many of whom are indoor cycle instructors. The discussion dealt with using current, high-quality, coached video as a substitute for the sub.
Additionally, here on ICI/PRO, Jim Karanas tossed out the possibility of video subs, and John Macgowan did some research on how safe indoor cycling really is. You can access and read these posts, if you haven’t already.
The responses varied but were generally negative. Although many thought it OK to have video on hand “just in case” or “in a pinch”, none thought it a good idea as a general practice.
Much of the commentary included concerns for the safety of unsupervised riders (read John’s post: “How Safe or Unsafe Are Indoor Cycling Classes?”). Others felt the nickel-and-dime approach that clubs have adopted has eroded the member experience, and video subs are just another way to save a buck at the members’ expense. One particularly honest respondent just said, “Hopefully, this won’t be the newest thing to happen. What would we all do?”
What would we all do? It seems to me that’s not the question. The question is, rather, what are we doing to improve our craft?
Indoor cycling and instructors have been around for about 20 years. In that time, many changes have taken place. But the same old eight-hour certification is still the norm. And the same company from “back in the day” is still the leading provider, as well as the one most program directors recognize.
That is changing (maybe too slowly), and for indoor cycling, that’s good.
By far, the most notable changes are in bike technology and design. Today there are far more indoor cycles to choose from, with option packages that parallel those with the purchase of a car. Keiser M3, Schwinn AC, Free Motion S11.9, and the ICG® LIVESTRONG® bike are the major competitors of you-know-who.
For those of us wishing to improve our craft, it’s good news. With each new bike comes a college of education. And they’re sharing with us right here.
Most of the education is centered on how to use the new bike and its unique qualities to teach indoor cycling. These talented people, many of whom I’ve worked with closely, have done some remarkable work.
And it’s not just bike companies. That there’s an internet presence like ICI/PRO, dedicated to the sole purpose of helping us improve our craft, is a shining example of what I mean.
In just the past couple of years, Cycling Fusion® has blended the racing and certification arm of Stage5 Cycling with Sally Edwards Heart Zones Cycling to produce compelling education, especially around training indoors to ride outdoors. Sister company Global Ride® has been, and is, traveling around the world, filming video for DVDs that work equally well for live or virtual coaching.
FreeMotion’s Stages, led by Cameron Chinatti, has shown how much fun it can be to train with power. Please read her stuff here on ICI/PRO. I particularly like the discussion of getting back to RPE. True RPE.
Enter Team ICG®. They own the market share of indoor cycles in Europe. Here in the US, led by Jim Karanas, they teamed with Virtual Active to create MyRide®+. A thousand minutes of stunning Hollywood-caliber HD video in one stand-alone unit are programmed to allow an almost infinite number of forward motion video experiences. All of that is coupled with LIVESTRONG bikes, from which a percentage of the proceeds goes to fund cancer research.
It is not just the Johnny and Jay show anymore.
All of those mentioned above have their own web presence. Most can be accessed from ICI/PRO. There’s a ton of great free education, information and ideas with easy access that can rejuvenate your instruction. In my next post, I’ll talk about how to use these resources to add new dimensions to your teaching.
Have we hit the ceiling as indoor cycle instructors? No way!
So why not improve your craft? Consider it a personal challenge. What’s in it for you? How about renewed vigor for teaching? Or larger classes, more fun, meeting new people as word gets out about how great your classes are?
Will you make more money? Perhaps not right away, but you’ll go a long way toward securing your place on the lead bike, rather than being replace-able by a virtual coach.
We don’t sit up there on the lead bike just for the money. Affirmation from our riders is huge for us. Admit it.
What are you doing to improve your craft?
by Jim Karanas | Jul 23, 2012 | Master Instructor Blog
By Team ICG® Master Trainer Jim Karanas
“Heroes are made by the paths they choose, not the powers (with which) they are graced.” ― Brodi Ashton
It’s hard not to admire the Tour de France riders, or to watch the commercial for the Olympics and Paralympics with challenged athletes alongside able-bodied athletes, without feeling that elite-level athletes are special. They’ve been gifted with physical abilities that never showed up in my gene pool and have the opportunity to create beauty in competition and sport that I’ll never experience.
Even when I think rationally about what many of them have had to overcome or sacrifice to be where they are, I still feel they’re unique and a cut (or two) above me as an athlete. They are my heroes.
Be Your Own Hero® is a registered trademark of ICG®. We registered it because we were inspired by the overwhelming odds some people have overcome through self-belief, drive and determination. To us, the brand represents empowerment.
ICG believes, however, that it’s important to Be Your Own Hero even if you’re not faced with overwhelming odds. You don’t have to be in dire circumstances to benefit from it. Becoming your own hero is a way of liberating yourself and raising your quality of life. When you choose to see yourself as a hero, you wake up and look forward to discovering what excitement the day can bring.
When you’re conflicted, all you have to do is ask yourself, “What would a hero do?”
As a hero, you’d trust yourself. You’d see yourself through the rough times and emerge stronger. You’d do the right thing.
Let’s say you wake up in the morning and feel really sluggish. Your body aches, whether from training, overtraining, or age. You ask yourself, “What would a hero do?” A hero would get up and face the training for the day, even though he/she didn’t want to and would like nothing more than to turn off the alarm and go back to sleep.
One of my favorite cycling legends is John Howard. Born in 1947, Howard was a three-time U.S. Olympic cyclist and the winner of 14 USA national cycling championships. He won the gold medal in the 1971 Pan American Games road-cycling race in Colombia, was a four-time U.S. National Road Cycling champion, and won the 1981 Ironman Triathlon World Championship in Hawaii.
Howard was one of only four competitors in the first Race Across America (RAAM), originally organized in 1982 by John Marino and called The Great American Bike Race. In 1985, Howard set a land-speed record of 152.2 miles per hour (245 km/h) while motor-pacing (behind a truck) on a pedal bicycle on Utah's Bonneville Salt Flats.
After all of that, John Howard now teaches indoor cycling in the San Diego area. About doing what you and I do every day, he says, “For me, indoor cycling is no longer a poor substitute for the open roads and trails, (but) an indispensable ingredient for penetrating deeply into the inner world of body/mind integration (and) exploring the deepest power patterns of cycling technique. (I)ndoor cycling can actually bring benefits attainable in no other way.”
In DIRT!, the book he wrote from his hospital bed in 1997 after a disabling crash, Howard denounced the Olympics as being about nothing more than medals, with no heart nor soul. He said he had more respect for the amateur athletes and fitness enthusiasts who get out of bed every day to face their own training than for any top-level athlete blessed with ability.
At ICG, we believe that being a hero involves treating each day as an adventure, having enthusiasm about the day and what you’re going to do with it. As Howard’s quotation above shows, a hero brings a hero’s sensibility to everything he or she does. Self-belief is key.
I haven’t missed watching the Tour de France in over a decade. Lance is still one of my greatest heroes. I love the Olympics. Having heroes inspires me.
But I also believe in myself and put on my Spiderman suit every day. I teach what I love, teach it with passion, and hope it improves someone’s day.
Be Your Own Hero. What would that look like for you?
by Gino | Jul 19, 2012 | Master Instructor Blog
Subject’s Composition
The next facet of preparing to launch our study is the issue of sample size & composition. We need a suitable sample size (the number of test subjects or participants) and composition (the demographics and/or physical attributes or “profile”) of the subjects involved in the test to represent a cross section of the population with which you hope to apply these results.
In academia, the university environment and access to talent can often give them pro or elite athletes to work with as subjects of the study. When this is the case, I must confess to wondering if their results and conclusions are more a factor of “good genetics” or of the principles being studied. In other words, would the same sort of results be rendered, perhaps differing in only the degree or amount of the effect, if it had been conducted with subjects that would fall under the average individual type profile.
Subjects Size
While having 10 subjects is one of those nice round numbers that would also help us achieve a cross section within the “normal people” population, we don’t always have the luxury of that many participants, and so rather than linger in the “no-mans land” of inaction, you take what you can get in order to get the study off the ground. However, that being said, the results will also have to then be taken with a grain of salt. Those scrutinizing the end results or findings will examine not only the assumptions and methodologies the study has employed, but the composition and size of the subject group conducting the trials.
Impact on Interpretation
We not only must be cognizant of the subject’s profile, but also how homogeneous that sample group is within itself. We don’t want to miss this detail since we can expect our conclusions ultimately rendered to be interpreted in the light of who completed our trials. This is the test bed of our study.
Sometimes the emphasis on this fact is disproportionate to its impact on the overall results, and can be offered up to explain away unexpected results. In other instances, this impact is clearer and even profound, and consequently may be the most salient insight gained as a result of the research. When either of these positions are offered as qualifying factors of interpretation, I believe the research group is then compelled to repeat the research with a distinctly different, yet also homogenous group; at least once or even twice. These repeated trials should serve to validate or invalidate the relative impact of the subject’s profile and/or sample size on the final results.
In some cases, this repeating and more detailed analysis of the subject group can lead to more accuracy overall to the concepts and principles involved in the research; which is of course one of the best outcomes any researcher can hope for anyway. Better yet, when this repeating of the research is done by a completely different research group, say at another university, the full picture and analysis of the results can become more and more robust.
Start Recruiting!
Getting back to our own “backyard research” (hey, I like that phrase — what think ye — maybe this is the less pretentious way of saying “Evidence Based Cycling”). But yet again I digress…
In our situation today, we will endeavor to use real, ordinary people in our study, and thus we should ultimately be able to establish real, ordinary comparisons and conclusions. While we can debate the word “ordinary” for more time and paper than the subject is worth, we can also just trust our good judgment to recruit and include those subjects whom seem to make up what most people would consider the “general population”.
Bottom line though at this point is that we must recruit individuals willing to be included in the study, and perform the trials we ask them to do, in the frequency and specificity as we dictate. This is no small task, so we better get busy. Once I wrangle enough participants, I’ll return with the next steps to take.
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