IHRSA recently (April 2009) conducted a survey of 1,000 Americans and asked them why they are attracted to their health club, what their personal goals were, and if they were not members of a health club, what prevented them from joining. The responses were very interesting. When members were asked what attracted them to their current health club, the top 3 selections were made (multiple selections were allowed):
#1. For their overall/health & wellbeing (69% of health club members)
#2. For the variety of equipment, strength and cardiovascular equipment (55%)
#3. In order to get my work out in, rather than to socialize (48%)
ICI/PRO member Zack, a Cycling Fusion Master Instructor and routine contributor to The Weekly Ride on ICI/PRO, delivers a ride. THIS IS THE COMBINED FILE THAT INCLUDES THE MUSIC AND THE VOICE. IT IS NOT AVAILABLE ON ITUNES.
“I am very excited to be releasing an audio version with my ride this week. You get to really feel how i intended the song to be felt then. Notice the shorter than usual notes this week to really make you listen to the delivery. As always my rides can suit all riders and ill be sure to highlight that verbally. So listen up and enjoy!” Zack
Many (if not most of us) were taught some variation of; “scrape gum off the bottom of your shoe” and “try to push over the top” as the “proper” way to describe how to pedal like a “real” cyclist. But is that correct? If we really want our participants to pedal like a cyclist, is this the best way to cue proper/efficient pedaling technique?
My recently completed professional bicycle-fitting with Chris Balser the Bike Fit Guru says not necessarily.
I spent about two hours actually riding my VeloVie bicycle on a computrainer during my fitting. Not continuously and never at anything beyond a JRA level of effort. Early in the process Chris asked me; “where did you learn how to pedal?” Thinking that with way over 15,000 miles pedaling a bicycle, I've gotten to be a pretty good pedaler. So like most proud people I got defensive at his suggestion. Chris must of noticed it on my face because he quickly added; you're very smooth… but your ankle is all locked up. You are missing out on a bunch of power that's available if you'd #1) unlock your ankles and #2) focus on moving your knees through the greatest range of movement possible.
USA vs. EU pedaling techniques
To demonstrate what he was talking about he had me watch myself pedaling in a mirror from the side. My years of concentration on pushing over the top and scraping across the bottom showed Chris' observation was correct – I am smooth but my ankles were nearly locked solid with my foot at a right angle to my lower leg. That, he explained, was how people in the USA pedal.
Then he showed me a number of pictures of professional cyclists like this one of a very fast tandem team from the UK:
From http://magazine.bikeradar.com
Notice how high this captain's heel is as it crosses over the top? The idea here is that by allowing the ankle to flex and the heel to rise, you create a longer lever. Longer levers create more leverage and the force can begin earlier in the down stroke = more power. When you watch a cyclist using this technique, you'll see what Chris called “big knees” – the riders knees move in a very large plane up and down. It isn't just that their legs are long or that they're riding with long cranks. The exaggerated movement of their knees comes from the additional rage of motion allowed by the flexion of their ankles.
In this video, Joe Friel demonstrates the USA focus on “push over the top and scrap across the bottom.”
Former UK professional cyclist Rebecca Ramsay runs EasyCycling.com and her video below is an excellent example of what Chris describes as the EU pedaling technique. A closeup view of this technique in slow motion begins at the 2:00 mark. Notice how much flexion she has in her ankle as it crosses the bottom. Yes she cues the “scrape across the bottom” but no push across the top. With your heel elevated there's really no way to “push” forward… just down in a strong, fluid motion that I'm learning can create some much needed, additional power from my 52 year old legs 🙂
So who's right? Good question… but I'm not sure it's the right question.
A better question would be; which way of cuing, USA or EU, will be easier to understand by our students? Or would a combination / hybrid be helpful?
I've got two assignments for you to compete and report back:
#1 – Next time you're on a bike give this a try. Concentrate on what Rebecca cues as “a flick of the ankle” at the bottom. You may feel your calf contract slightly which you'll see in the video.
#2 – Watch a stage of the Tour De France. Pay attention to the vertical movement of the rider's knees and then let us know what you find.
The “Barn” as it's affectionately known, is run by first time business owner / Instructor Karen Casler. Karen shares with us a number of the secrets of her success in the interview below:
Her total focus on customer service.
Using technology effectively.
Offering a diverse mix of classes to reach the broadest audience.
Recruiting and retaining instructors.
Some Instructors don't fit – what to do next…
Not all customers fit either…
Studio details:
CB Cyclebarn 372 Camino de Estrella San Clemente, CA 92672
(949)303-3112 Email: karen@cbcyclebarn.com
Indoor Cycles: FreeMotion S11.9 with Carbon belt drive
In class display system of rider performance metrics: Performance IQ
Listen to Karen's interview below or and have every new episode delivered straight to your portable device.
Let me start with a clarification. This post is not about missed business opportunities or client fees. It’s about the disappointment of not getting to serve prospective clients with needs that were tailor-made for my expertise, for one reason or another.
Helping people get results is something I’m committed to doing. Not to be able to do so when I know how effectively my guidelines and suggestions could turn things around for them is disappointing, even frustrating.
Here are a few examples. Maybe you have a few similar examples of your own, participants who dropped out before they could benefit from your program.
Missed Client #1
A self-described sugar addict contacted me to schedule an appointment. During the appointment, she revealed her health and mood issues. She had many.
In general, clients like this don’t actually have 100 things wrong with them. More typically, they have one or two underlying problems that may manifest through multiple signs and symptoms. In this woman’s case, it seemed obvious that how she was eating was the cause of virtually all of her problems. I was certain we could have effected a dramatic change in her health and wellbeing.
The appointment was scheduled for an hour, but I let it run about 45 minutes over that because she seemed to need to talk. By the end, I was quite pressed for time, so I made a single, easy-to-follow food suggestion. I then sent her a carefully outlined plan of how we’d work together.
Her reason for not working with me was the cost, no chance to discuss payment options.
Missed Client #2
Clients who’ve had success with my system refer others to me, which I greatly appreciate. Yet sometimes I don’t get a chance to work with those referrals.
One successful client was able to bring his diabetes, erratic glucose, high triglycerides and high blood pressure under control by following my guidelines.
He wanted his friend, also diabetic, to get similar benefits, so he told the friend about me. Unfortunately, he added, “She’ll tell you to stop eating sugar.”
The friend’s response was, “I’m not ready to do that,” and that was the end.
In actuality, I would never tell a new client to stop eating sugar. There are quite a few steps I’d have him or her take first before we even looked at any sugar problem.
Could I have helped this diabetic gentleman? I have absolute confidence that the answer is “yes.” But I never even met him so it was a non-starter.
Missed Client #3
Carol (not her real name) recently signed up on my website for nutrition coaching. She described her problem in ways that I knew would respond to my system:
– negative reactions to sugar and white flour
– powerlessness over those foods
– a pattern of skipping meals till she was starving
– symptoms of ADD, anxiety, persistent fears, negative thinking, irritability
– a possible learning disorder.
“I always feel like I’m hanging on by a thread,” she wrote. “I’m 49 and OVERWHELMED.”
The items on her list would have responded extremely well to changes in food — and the results could have been life changing. I contacted her initially by email, and followed up with a phone call. She never replied.
These are only a few examples out of many, sparked by year-end ruminations. If I hadn’t had such success with other clients this year — and believe so strongly in what I do — it would matter far less.
Maybe you specialize in power training, or functional strength training on the bike. Maybe you’re a superb personal trainer in addition to being a superb indoor cycling instructor. Maybe you’ve had similar disappointments with some of your participants.
End-of-year disappointments aside, what’s great about what we do is the number of people we do get to help — and that, of course, is the best thing to focus on for the holidays, and going forward into the new year.
I have been receiving an incredible amount of positive feedback about these progressive profiles, so I have decided to provide ICI/Pro members with two profiles per week starting in September. In order to keep it Simple and keep it Progressive I'm going to provide a profile every Wednesday that focuses on intervals that are @ or Above Threshold (Zones 4,5 and 6) and on Saturday or Sunday I'll post a profile that focuses on intervals that are @ or Below Threshold (Zones 2,3 and 4). Heart Rate, Power and RPE zone descriptions are available below.
Through my years an endurance coach and indoor cycling instructor I have seen my athletes and class participants make great gains by following a progressive program for 3 weeks then using the 4th week for recovery or a “free” or non-technical workout. In order to stick to this plan I'll be providing 3 weeks of @ or Above Threshold workouts followed by a “Free-For-All” workout. I'll also be providing 3 weeks @ or Below Threshold workouts followed by a FTP (Functional Threshold Power) or FTHR (Functional Threshold Heart Rate) workout. I believe the testing profile is VERY important to show riders the gains they are making as well as finding new and REAL numbers to work with for the next month.
Most, but not all, weeks I'll also be providing a 65 minute mixed music set that can be used with these profiles.
Below you'll find Week 1 of September's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.
Workout Basics:
5 minute warmup
5 minute benchmark ride to find “Maximum Sustainable Wattage”
1 minute recovery
3 minute interval
1 minute recovery
2 minute interval
1 minute recovery
1 minute interval
1 minute recovery
Tabata Interval 8×20 seconds with 10 seconds recovery after each
3 minute recovery
Repeat the above 3,2,1 minute intervals 2 more times
5 minute cool down
5 minute “Maximum Sustainable Wattage” Test
Settle in to a 5 minute interval at 80-110 rpm.
This interval should be ridden at a maximum sustainable intensity.
if riders know their threshold they can spend this 5 minutes riding at it.
At the end of the interval take note of average wattage or HR or be aware of the RPE.
3 minute interval goals and specifics:
Ride for 3 minutes Seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
1 minute recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes Seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
1 minute recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
1 minute recovery or reset
Tabata goals and specifics:
8 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a seated position at 80-110 rpm. Rest in a standing position
3 minute recovery or reset
3 minute interval goals and specifics:
Ride for 3 minutes standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
1 minute recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
1 minute recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
1 minute recovery or reset
Tabata goals and specifics:
8 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a standing position at 60-80 rpm. Rest in a standing position
3 minute recovery or reset
3 minute interval goals and specifics:
Ride for 3 minutes Seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
1 minute recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes Seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
1 minute recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
1 minute recovery or reset
Tabata goals and specifics:
8 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a seated position at 60-80 rpm. Rest in a standing position
Cool Down
[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'].
Trainer Road Profile (If you're Trainer Road Member join my Team to get this and all profiles)
Here is an interesting article from IHRSA
ICI/PRO member Zack, a Cycling Fusion Master Instructor and routine contributor to The Weekly Ride on ICI/PRO, delivers a ride. THIS IS THE COMBINED FILE THAT INCLUDES THE MUSIC AND THE VOICE. IT IS NOT AVAILABLE ON ITUNES.
