With CEU credits being given, and accomplished indoor instructors being challenged, educated and motivated to train with power… I can confidently say we have the real deal. We spent 6 hours off the bike exploring the foundation, science and practical tools of Power Training, and 2 hrs on the bike putting theory into practice. Those that are fortunate enough to have power bikes to go back to, have not merely a few more arrows in their quiver, they have a whole new quiver. The others will have to do the work of change agents, and try to motivate their clubs to action, or find other places to train and/or teach.
With this post, I will begin a weekly posting of the bulk of what I covered in one intense day (as well as embellishments along the way). If you follow along, you’ll get “powerized” over time. As a member of ICI/PRO you will also be permitted to download a host of tools week to week, that I charge for on my Cycling Fusion site. This is part of the ICI/PRO pledge to provide value for your membership. As we move into the Winter months, we will switch to more Heart Zones training, but power will never be far behind.
Let’s start with the basics: What is Power, and Why Should I Care?
What is Power?
In cycling, (indoors or out) it is simply the product or combination of the torque applied to the crank arm, and the RPM or cadence of rotation; think resistance and cadence combined. It is measured in Watts, as the product is indeed energy, and it is manifested as speed — the more power you apply, the faster you will make the bike go. ICI/PRO Members continue reading here.
No more hunting for new music or counting out cues to develop your ride profile. Here is your ready to ride profile for a fully choreographed ride, that can be displayed from your phone, or printed out onto cue cards for your class. This ride is timed out, down to the second, to make your life as easy as possible!
Because we always want to save the best for our ICI/PRO members, here is the full version of my interview with Coach Kenji Freedman.
Kenji wears many hats; USA Elite Level Cycling Coach, Master Trainer at Boston Sports Clubs and Master Cycling Coach with Stage 5 Cycling / Cycling Fusion.
This Podcast is was originally published on February 8, 2009, I have updated it with our new Podcast host information and I am representing it now. I hope you enjoy it, Joey
Why did you become an Indoor Cycling Instructor? Why do you continue to teach?
An interview with the senior Group Fitness Instructor in my family, my wife Amy Macgowan. We discuss our reasons for becoming Indoor Cycle Instructors.
We would love to hear your reasons why you started and continue teaching.
Accountability
Practicality = Like or need to be paid to teach and appreciate the free membership.
Leadership = You are always in charge.
Personal fulfillment
Recognition
Camaraderie
Frustration = "I can teach a better class than so and so."
You love teaching
Some other reason?
Call the listener line and leave a voice mail with your reason. Skype ID john.macgowan1 or phone 952-388-0661
Listen to the Podcast below or subscribe using iTunes or Zune.
If you are one of those instructors who loves to bring the experience of riding outdoors to your indoor riders, now is the time to get them excited. Give them a taste of the Tour de France and introduce them to some of the fun we enjoy during this special time of year. Maybe we want to learn more about all of that tour lingo so we can share more with our classes. Here are some recommendations I have to wrap your mind and riders around one of the greatest sporting events of all time.
This year is the 98th edition of the Tour de France (twitter: #TDF). With it’s 21 Stages (days) of racing over the next 3 weeks. The riders will cover an astounding 3,430.5 kilometers (2132 miles) which is even more amazing considering the speed at which they are traveling (stages can average over 25 mph for 6+ hours of riding — Yikes!). Now there are all kinds of tidbits we can share, but I like to give my riders homework to help them better understand how to ride during class. Here are a few of my homework assignments:
(1) Watch just 1 complete Stage of the TDF (YouTube is OK for partial credit)
(2) Notice how riders stand (out of the saddle) and move their bikes back and forth when climbing — Let’s imitate that!
(3) Look at how balanced riders are between the handlebars and seat when they are standing. They are not leaning back over the seat or hanging forward over the bars.
(4) Try to catch a glimpse of a rider’s stomach from the side. Notice how it balloons out? One minute they look pregnant and the next not. This is how our stomachs should look during class — relaxed and moving in and out as we breathe.
(5) Notice how relaxed they appear on the bike (shoulders, arms and hands).
(6) Watch how smooth their pedal stroke is. A gentle waving (ankling) movement where the heel of the foot is not forced down. Let’s imitate that!
Just listening to the voices of the Tour de France, the announcers, Phil Liggett and Paul Sherwen will give you enough knowledge of the race to fill a set of encyclopedias, but if you are craving more, I recommend the following:
(1) Boy Racer : My Journey to Tour de France Record-Breaker (Book)
This is a great book that will not only get you to fall in love with Mark Cavendish, the Max-Missile from the “Isle of Man”, but will teach you a great deal about the TDF. Mark not only mentions 100s of aspects of the race, but takes the time to explain each one in laymen's terms.
Amazon: http://www.amazon.com/Boy-Racer-Journey-France-Record-Breaker/dp/1934030643/ref=sr_1_1?ie=UTF8&qid=1309973467&sr=8-1
There is no greater time than the present to enjoy/learn about the Tour de France and share it with those in your classes. They will feed off your energy, so if you are excited — they will be excited!
As is customary, I’ve opened my big mouth and am faced with the proverbial “put up or shut up”. Don’t get me wrong, I’m not one to trash talk and overstate my abilities. However, I am one that is always challenging others to accomplish things they think are bigger than themselves; to push past their own perceived limits and discover things about themselves they never knew. Sounds all good so far, but I have a basic life philosophy that tends to get me in trouble. To wit, I believe that whatever you teach, you should experience first. Consequently, all my challenges to others end up first putting me to the test.
Way back in January when our annual Winter Training Program kicked off, each participant was required to have a goal to train for. Goals ranged from doing a 50 mile charity ride to having 2 separate peaks during the race season. For me however, having just finished filming the Pittsburgh Dirty Dozen as a charity project for Livestrong, and watching some of the strongest riders I know struggle just to finish, that event seemed to be the logical choice. So I said it, I would train to complete – NOT COMPETE – in the Pittsburgh Dirty Dozen Race.
Starting this weekend, I will have exactly 12 weeks to prepare for The Pittsburgh Dirty Dozen. I’m going to post my training plan (both Heart Zones® as well as Power Training), and pre-ride schedule on this blog for others in the Pittsburgh area who would like to train along with me. The training plan will provide some structure to follow even though we will train in different areas. Every 2 weeks I will take on at least 2 (or more) of the 13 climbs as part of the overall training plan as well. Exact times and dates will also be posted here so riders who want to share the pain can join me if they like.
Point of fact is: this IS a race. Point of reality is: only about 10 to 15 of the 180 riders that rode last year were strong enough to garner any points at all. The format of this “race” is that the entire field is together at the bottom of every hill, and then the organizer, Danny Chew blows the whistle (by the way, someone needs to buy him a new whistle this year, it was sketchy at best last year), and the first 5 riders to the top get points.
While a few supermen and wonder women surge to the top like they have hidden motors in their bikes, the rest of the field climb at varying speeds, with an inevitable group on every hill pushing their way if they can’t maintain at least 4 to 5 mph. In surveying the group last year, it was clear that a lot of the field were experienced amateur racers, and that this was not bringing out the average casual rider. So when I say people were pushing, and there are always people pushing, it does not mean they were weak or inexperienced riders.
The graphic above is from the training DVD we created (Global Ride Productions) from last year’s race. It is slated to be released in 2 to 3 weeks, just in time to mix up some great indoor cycling with the outdoor application. Stay tuned, as I will endeavor to keep this updated once per week as we head towards this epic event.
